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  • 2021-09-01基础瑜伽——下犬式嘿 布卢Hey, Blue. 你拿的什么What you got there? 你给我们拿什么东西了What you bringing us? 这个非常适合我们的瑜伽表演This is perfect for the yoga show. 上面写着“爱”It says love. 大家好Hello everyone. 欢迎来到爱珺瑜伽Welcome to Yoga with Adriene. 我是爱珺 这是布卢I’m Adriene, and this is Blue. 今天我们要学习著名的下犬式Today we’re going to learn the famous downward-facing dog. 这个姿势好处很多哦 你可以在It has a ton of benefits, and you will encounter it 公开课里看到in a public class. 总的来说 花点时间学这个体式In general, it’s just great to spend some time with this 是非常好的posture. 快坐到垫子上 一起学习下犬式吧Hop on the mat and let’s learn downward-facing dog. 我们手脚着地 惊喜 手腕在We’re going to begin on all fours; surprise: Wrists underneath the 肩部下方 膝盖在臀部正下方shoulders, knees directly underneath the hips. 如果你有时间 也许一个小小的猫牛式热身是If you have a moment, maybe a nice little warm-up of cat-cow would be 非常不错的选择good here. 有相关的视频 大概这个位置有个盒子你可以点击There’s a video for that, and you can click in the box somewhere 看看怎么做猫牛式around this area and watch how to do cat-cow. 我已经做了几组猫牛式热身 但仅仅是针对I’ve taken a couple cat-cows to warm up but just for the 脊柱的spine. 事实上 我用小狗式准备下犬式I’m actually going to prep my downward dog with puppy posture. 明白吗Get it? 小狗长成了大狗Puppy grows into a dog. 我用了太多时间和孩子们一起Too many countless hours doing kids’ yoga with 做儿童瑜伽children. 对于小狗式 我把双肘放在刚才手腕放的地方For puppy posture, I’m going to actually drop my elbows where my wrists are. 一个小小的标记就是 保持成为直线Just in terms of alignment, that’s a good little marker. 当然 我还要注意一下手掌 也许I’m, of course, going to be mindful of my palms, maybe 像在弹一个小钢琴 十指平放在地面上 即使是在准备的时候playing a little piano, going all 10 fingerprints rooting; just sending 也要从手指尖到脚趾张开每个细胞充分感受awareness from fingertips to toes, even as I prep. 那么从现在开始 我要把脖子伸长Then from here, I’m going to create a long neck, 双肘和十根手指保持在原位and then keeping my elbows and all 10 fingerprints where they are, I’m just 只是膝盖后退 脊柱成直线向下going to simply walk my knees back, letting the spine fall in line and the 心脏放松朝向地面heart release towards the earth. 前额碰触垫子Forehead kisses the mat. 臀部仍然在膝盖上方 不过我肯定My hips are still stacked above my knees, but I’m definitely 骨盆是朝向天空的letting my pelvis rock up towards the sky. 用猫伸展式准备下犬式 猫伸展式是胸部贴向地面 的体式Prepping for downward dog in Anahatasana, heart-to-earth pose. 我可以做几次呼吸 让心脏向地面下沉I can take a couple breaths, just letting my heart sink to the ground. 有时候胳膊有些紧是没关系的 我觉得Sometimes it’s nice if you have tight shoulder, which I feel like these 这些天我们的胳膊都很紧days we all have tight shoulders. 用脸书了吧Facebook. 肩膀放松 远离耳朵 做一些Just letting the shoulders relax away from the ears and taking some nice, 平稳的深呼吸solid, smooth, deep breaths. 坚持了一会儿小狗式之后我们要改变方式After a little time in this puppy posture, then we’ll begin to shift gears, 变成向下的大狗了growing into downward dog. 我要吸气 让肩部离开I’ll inhale, keeping my shoulders drawing away 双耳 轻轻地抬起头 用鼻子画一条优美的线条from the ears, look up gently, drawing a nice sweet line with my nose, 注意 过渡时我的准备姿势是优雅paying attention to the transition, prepping my posture with grace and with 可控的control. 我要把双膝向前移动一点I’m going to slowly walk my knees forward just a little bit, 脚趾在下面弯曲curling my toes under. 在我的公开课上 这个环节我从不马虎In my public classes, I do not waste this moment. 真是有趣又让人兴奋 所以我们不用急着进入下犬式There’s this playful excitement, so rather than just blasting into downward 我们慢慢享受进入的过程吧dog, I’m just taking the time to enjoy how I get into it. 然后 一个一个地 我抬起一只胳膊肘 另一只胳膊肘 一个膝盖 另一个膝盖Then one by one, I’ll lift an elbow, an elbow, a knee, a knee. 我要进入核心内容了 好像有人在后面拉我的I’m engaging my core, and then as if someone’s pulling me up from my 尾巴 我要用做小狗式时用到的动作tail, I’m going to take that same action that I did in puppy posture and 逐渐变成脸朝下的下犬式 Adho Mukha(梵语,下犬式)并用脚踩地grow it into downward-facing dog, Adho Mukha; pedaling the feet. 下面是一些动作要领 一起开始吧 手掌伸展开Couple of action points, here we go: Spreading the palms nice and wide, 尤其是食指和拇指中间的区域especially the area between my index finger and thumb. 如果你腕部力量不够 或者有一点If you have weak wrists or if you’re feeling a little bit of 不喜欢用腕部支撑 那么按压食指和拇指中间fussiness in the wrists, press into that area between the index finger and 的区域thumb. 对于大家来说 第一次可能会有些困难 但是Hasta BandhaEveryone, at first this will be difficult for you, but Hasta Bandha, 双手支撑地面 我们必须用两个手掌均匀地按压hand-to-earth; we have to press through all areas of the palm equally. 现在我要把整个动作一直发展到肩部I’m going to grow that integrity all the way up to my shoulders. 我让肩膀远离耳朵旋转 然后轻柔地I’m going to allow my shoulders to rotate away from the ears, and then gently 放松头部和颈部 从心脏到脚趾融为一体relax the head and neck, melting my heart towards my toes. 直到我爱上这个体势 才真正爱上了瑜伽I did not fall in love with yoga until I fell in love with this posture. 相信我吧 这需要花一些时间Believe me; that took a little while. 需要一些练习It took a little practice. 对于这个体式我最主要的爱心提示就是不停地动My main loving tip for you is keep moving in this posture. 如果你像这样支撑着 诅咒着我的名字If you’re holding like this, cursing my name, making 和爱珺一起做个瑜伽巫毒娃娃 那就没有意义了a voodoo doll of Yoga with Adriene right now; there’s no point. 我们想要脚踩地面We want to pedal the feet. 不停地动起来We want to keep moving. 保持精神上的放松Keep the mind at ease. 在探索这个体式的时候要充分呼吸Full with breath as I explore through this posture. 如果你静止不动 也许你想要放弃了If you’re holding static, you’re probably going to give up 你可能再也不会看我们的视频了and you’re probably never going to watch a video again. 你可能再也不会练习瑜伽了You’re probably never going to practice yoga again. 我们要通过一些方法找到美好的感觉 爱上这些姿势We have to find ways to fall in love with the poses to find what feels good. 我的建议是伴随着呼吸运动 脚踩地面My tip for that is movement with your breath, pedaling the feet. 如果脚后跟没有接触地面 有什么关系呢If the heels don’t touch the earth, who cares? 大幅度地弯曲膝盖Bend the knees generously. 肚子贴向大腿 打开双肩Get that belly melting towards your thighs, opening the shoulders. 肩部做的是优美的外旋转Shoulders have that sweet external rotation. 大腿顶端做的是反方向的旋转 相对于墙 它们分别向内The tops of the thighs have the opposite rotation; they’re spiraling in and 和向外旋转 就我而言 是对后面的门out towards the wall, or in my case, the door behind me. 有时候把两个大脚趾向内转可以感受到那个弧线Sometimes it’s nice to turn the two big toes in just to feel that spiral, 然后 向后蹬 双脚平行and then pedaling it back out, feet parallel. 胸部贴向地面 头部和颈部放松Long side body, heart melting to the earth, relaxed in the head and neck, 肩膀顶部离开耳朵 压向tops of the shoulders drawing away from the ears, pressing into all areas 整个手掌of the palm. 脚后跟有节奏地踩向地面In time, the heels with grow down towards the earth. 时而把脚趾放在脚后跟上 再放下来 呼吸Sometimes we take our toes to our heels; just drawing them down, melting the heart, 每次放一下one at a time. 我吸气 呼气 交替着逐渐从这个姿势中出来To come out of the pose, I inhale in and exhale; often will shift. 为进入其他姿势铺垫 或者A little foreshadowing into another posture, or just 在呼气时 慢慢地变回四肢撑地 手掌在手腕on an exhale, melting gently back to all fours, walking the palms underneath 下面 找到一个自然的桌面姿势the wrists, just finding a natural tabletop position. 如果你是初学者 可以Then if you’re a beginner, maybe bringing the 把两个大脚趾并在一起 打开双膝 身体向后合为一体two big toes together, widening the knees, and melting it back into 变成延伸的婴儿式 我们也有视频的extended child’s pose, which we also have a video for. 点击这里某处即可获得Click for that somewhere over here. 然后加上呼吸Then melting with a breath. 下犬式 事实上……你不会相信这个的Downward-facing dog; it’s actually . . . you’re not going to believe this, 这是一个静止的姿势a resting posture. 当我在公开课告诉学生们时When I tell my students that in public class, usually 他们往往会捧腹大笑there’s a big belly laugh. 我的主要建议是在做下犬式时 要感觉良好My main tip is finding what feels good in downward-facing dog 因为这是一个很著名的姿势because it’s such a famous pose. 我不知道你是否去过瑜伽气功课 在那里I don’t know if I’ve been to a Hatha Yoga class yet where we don’t 我们不练习下犬式practice downward dog. 找到良好的感觉Find what feels good. 保持活动着Keep moving. 不要保持静止Don’t be static and still. 仰尸式才是需要绝对静止的体式Save that exquisite stillness for Shavasana. 那就是著名的下犬式That was the famous downward-facing dog. 如果你是初学者 你完全可以用开放的心态If you’re a beginner, this is a great posture to go in with an open mind, 去学习open heart. 把精力放在寻找良好的感觉上 而不是Just focus on finding what feels good rather than being stuck in 做完美的动作上doing the posture perfectly. 这适用于所有人 无论是瑜伽初学者 还是有经验的瑜伽修行者That goes for all of us; beginners and experienced yogis. 请登陆YogaWithAdriene.com了解更多有关这个体式的信息Please visit YogaWithAdriene.com to read more about this posture. 我会在我的博客里介绍重量分布I’m going to talk about weight distribution a little 的更多细节more in detail in the blog. 请进入我的博客阅读相关内容 试试这个体式吧Please check out the blog and give the pose a try. 让我知道你们的学习情况吧Let me know how it goes. 谢谢大家 Nameste(梵语,合十礼)Thank you and Namaste.
  • 2021-09-01致想瘦身的你:20周跑步减重蜕变我用Freeletics跑步蜕变视频 Hi, my name is Sunny,嗨 我是Sunny I am 23 years old and a marketing consultant.我23岁 是一个营销顾问 I used to be slim my whole life,我以前一直很苗条 I had a busy social life and did a lot of sport.我有很忙碌的社交生活 我做很多运动 But now it’s hard to even look at myself in the mirror.但是现在我甚至不敢看镜子里的自己 Especially if I’m just in my underwear,特别是我只穿着内衣的时候 what I see in the mirror makes me really sad.我在镜子里看到的让我很难过 我在20周前开始了我的减重之旅 我用Freeletics跑步软件健身 现在我想分享我的故事 可能它会激励你们其中的一些人也开始减重 我的第一周 非常辛苦 我的第二周 ……并没有好转 在我的第五周…… 我开始怀疑 这事什么时候才能变得轻松一些? 当时的天气也在泼我冷水 但我坚持在跑步!!! 我的第六周 我的第七周和第八周 我的第九周 我终于取得了进步 我好起来了 但之后事情发生了变化 我弄伤了我自己 这耽误了我几周的时间 我感觉非常沮丧 并想要放弃 我的第十四周 我还能回到受伤前的时候吗?! 我恢复到原来状态了 我甚至增加了Freeletics重量训练 交到新朋友 建立了自信 我的第十七周 设立更高的目标 我的第十九周 我感觉前所未有得好 我的第二十周 我做到了 I still remember standing here我仍然记得20个周前 in the same spot 20 weeks ago,我站在同样这个地方 feeling super uncomfortable in my own skin.感到非常的不自信 The first 15 weeks were really tough.开始的15周真的很艰难 It was exhausting and I was totally unfit我感到精疲力竭 并觉得自己身体素质很弱 On top of that, I also injured myself.除此之外 我还弄伤了自己 And that really got me down at the time,当时那件事真的令我非常沮丧 because I couldn’t perform as well as I wanted to.因为我无法表现得像我期望的那样好 But now, I would like to show you the results.但是现在 我想向你们展示我的成果 我20周的蜕变成果 体重:-14千克[31磅] 裙子码数:-3码 步速:-2分钟每千米 我用了20周彻底改变了我的生活 你也可以做到 它值得你的每一步 非常感谢在这个过程中帮助我的所有朋友 现在我仍在跑步并将坚持下去
  • 2021-09-01改善体态的3种锻炼方式Bad posture is a common problem in today’s society不良体态是当今社会的常见现象 Sitting at desks all day long and looking at your smartphone长期伏案工作和看智能手机 Developed a poor posture for many people造成很多人体态不良 but also a wrong workout or an除此之外 错误的健身方式或者 Unbalanced training can lead to a bad posture失衡的训练方式都会引起不良体态 with that you will destroy your strength gains and risk to injure your body这些会破坏你的力量训练效果 增加身体受伤风险 if you do a lot of push exercises like bench presses如果你平时主要做推力训练比如卧推 俯卧撑 Or push ups and too little exercises for your posterior chain但是极少关注后链肌肉群 You are tightening your muscles that are already tight and在训练时 你已经紧张的肌肉会更加紧张 muscles that are already weak have no chance to work against them而弱肌肉群无法与之抗衡 This results in a forward head结果会引起头部前倾 position slouching shoulders and around an upper back溜肩和驼背 This is not only这样不仅外形难看 about the horrible look it can also lead to neck pain and muscular imbalances还会引起颈部疼痛和肌肉失衡 to avoid or to correct this we need为了避免或纠正这个问题 to activate our muscles in the posterior chain and我们需要激活后链肌肉群 stretch and relax the tight muscles in the anterior chain拉伸 放松前方紧张的肌肉群 Minding the natural s curves关注脊柱的自然曲线 of the spine is not the goal to achieve a complete straight back不是为了练成完全垂直的后背 But to activate our weak and stretch to tight muscles而是为了激活弱肌肉群 拉伸紧张的肌肉群 When you activate your weak muscles you should在激活弱肌肉群时 aim for an extended spine and a wide你需要注意拉伸脊柱 做大幅度运动 range of motion to work against tight and以对抗紧张和 overused muscles过度使用的肌肉 One of the best movements you can do纠正体态最好的锻炼方式之一就是 for correcting your posture is the reverse plank bridge?反向平板支撑 This exercise activates muscles like your middle trapezius这种锻炼方式可以激活你的斜方肌中下束 Your rhomboids your erector spinae and your neck flexes菱形肌 竖脊肌和颈部屈肌 While stretching your pecs your long head of the biceps your front,同时还能拉伸胸肌 二头肌长头 deltoids and your neck extensors三角肌前束和颈部伸肌 to do this exercise correctly为了保证锻炼效果 You have to keep your arms straight pull你需要保持手臂伸直 your shoulders back bring your shoulder blades together and tuck your chin肩膀后拉 肩胛骨后缩 下颚收缩 Push your chest up as much并尽可能将胸部推起来 as possible and extend your spine伸长脊柱 You can do this exercise做这个运动时 with different hand placements fingers pointing forward or backward指尖方向可以朝前也可以朝后 If you place your hands如果手部姿势是手指朝后 with fingers pointing backwards you will activate your external shoulder rotators肩外旋肌会得到很好的激活 And this will result in a better shoulder stability这能提高肩膀的稳定性 You also achieve a higher range也把活动范围扩大到 of motion and the bed or stretching in your chest biceps and front delts胸部二头肌和前三头肌 The next exercise is the arch off with the posterior tilted下一个锻炼方式是盆骨弓起 pelvis it consists of three different movements它有三个动作组成 The first one is the shoulder flexion第一个动作是肩膀屈伸 This movement is very good to open up your shoulders这个动作对打开肩膀非常有效 for example to improve your handstand and all other overhead exercises比如在倒立和其他过顶运动时 Push your arms and your shoulder blades upwards向上推你的手臂和肩胛骨 and try to raise your arms as high as possible并尽量把手臂推高 Without bending them or arch your lower back不要弯曲或弓起下背 The next part is the horizontal abduction第二个动作是是水平外展 Here you also try to lift your arms as high as possible, but this time这里你需要尽可能地抬升手臂 同时 you try to bring your shoulder blades together打开你的肩胛骨 This will activate your rhomboids and your middle traps它能激活你的菱形肌和中部斜方肌 The last part is about the shoulder extension最后一个动作是肩膀拉伸 This will work better它能比另外两个动作 against the tight front delts than the other two arm positions更好地对抗紧张肌肉 In All three movements you tuck your请注意 在这三个动作中 你都需要收紧下巴 chin and look to the ground眼睛看地 This will activate your neck flexors and stretch your neck extensors这样能激活你的颈部屈肌 拉伸颈部伸肌 You should also aim for an external rotation of your arms你还要注意让手臂外旋 because this will work against the internal rotation of the tight muscles因为这能对抗紧张肌肉内旋 The last key point for this exercise is the extension of your thoracic spine?最后一个要点是胸椎伸展 Because this will activate your erectus bene它能激活你的竖脊肌 The third and last exercise第三 也就是最后一个改善方式 for improving your posture is any kind of rowing movements是任意形式的划船运动 You can do body rows rows你可以做自重划船 with the band seated cable rows or even dumbbell and barbell rows 或哑铃划船和杠铃划船 No matter, which kind you do don’t just move your arms无论是哪种划船方式 都不要只动胳膊 It’s very important to keep your spine slightly extended 一定要保持脊柱微屈 pull your shoulders back and bring your shoulder blades together肩膀往后 肩胛骨靠近 Avoid a rounded back and the forwarded head position避免圆背和头部前倾 The key to improve your posture is to do it改善体态的关键是 on a regular basis and not only for a few weeks保持长期规律而不只是短暂的几周运动 Your daily posture fails will always否则体态不会改善 remain the same or even get worse甚至变得更差 So don’t limit the duration所以 不要限制 of a training that improves strength coordination and mobility提升力量协调性和灵活性的训练时间 You will also profit你会受益于 from a functional full-body workout instead of an isolated全身运动 而非孤立片面的训练模式 one-sided training program if you want to know如果你想知道 how such a function of full body workout program feels全身运动项目的运动体验 Just go to a website and try our workout programs就来点开我们的网站尝试一下吧! If you have further questions leave a comment, thanks Alex更多问题请给我们留言 谢谢!
  • 2021-09-01最适宜的每周锻炼频率你可能听过哥们姐们说You might have heard your bros and broettes say 恢复期更为重要that recovery days are more important 每天都锻炼并不好and working out every day is bad. 但有些哥们儿却笃信每天锻炼有好处But some bros religiously believe in the value of training daily. 所以 确切地讲每周应该实际锻炼多少次呢So, exactly how many times should you actually work out per week? 当然 休息日是很重要的Certainly, rest days are important 毕竟 力量与肌肉生长相适应的过程并不发生在健身房里After all, strength and growth adaptations do not occur in the gym, 而是发生在你的睡眠和恢复期rather during your sleep and recovery. 但如果你只是一边在跑步机上步行两小时But if you’re only walking on a treadmill for two hours 一边在手机上看肥皂剧while watching telenovelas on your phone 那么休息可能没有那么重要rest probably won’t matter much then. 另一方面On the other end, 如果你竭尽全力举起自己的极限重量if you’re busting your booty lifting the heaviest weights possible 每次锻炼中都达到极限次数for as many times as possible each workout 休息的确很有必要rest indeed is necessary 重要的是Factor that matter is 当你决定应该多久去一次健身房时when deciding how often you should go to the gym, 你首先要考虑日常锻炼中的两件事:you need to fisrt consider two things about your workout routine: 强度 也就是你所推举重物的重量the intensity,aka the heaviness of the weights you are moving 运动量 即你的运动强度乘运动次数与组数and volume, aka your intensity times reps and sets. 调整三个因素中任意一个时 另外两个因素会受影响When adjusting any of these three factors, you will affect the other two. 这将会改变你对and consequently will change the answer 每周应该训练多少次的想法to how many times you should be training per week. 你需要考虑一下You have to ask, “首先你要在健身房做些什么”“ What are you doing in the gym in the first place? ” 如果你要做很多高强度损伤型训练If you do a lot of high intensity failure type training 那么你当然应该更频繁地休息then certainly you should rest more often 对于力量为目标的训练In terms of strength goals, 你通常会举很重的重物 这样就会很疲惫you’ll typically lift very heavy weights, thus become fatigued 并且需要更长的恢复期and demand more recovery. 就增肌而言 运动量是肌肉增长的根本因素In terms of building muscle, volume is the ultimate factor dictating growth. 如果你熟悉我的训练组合视频And if you’re familiar with my reps and sets video, 你可能会有印象you might have the impression 更多的运动量确实意味着更大的增肌量that more volume will indeed mean more gains. 但是 运动量越多不见得总是好的Unfortunately,more is not always better. 当运动量增加 你的疲劳水平会上升As you ramp up volume,your fatigue levels will raise 正如它随高强度训练上升一样just as it does with high intensity training 如果你没有足够的休息If you forgo adequate rest, 你的身体会超负荷 疲劳会加重 表现会受影响your body begins over reaching where fatigue increases and performance suffers continue 持续的不休息 并且过度的训练Continue to avoid rest and you begin overtraining, 在某种程度上你甚至可能会很开心at which point you’ll be happy to even be 仍有足够精力拿起勺子去吃早饭energized enough to pick up your spoon toeat breakfast! 一些研究表明运动量是有极限的Some studies also show that a threshold of volume exists, 也就是从某种角度来说meaning that at a certain point, 增加更多运动量对你并不会有任何好处adding more volume isn’t going to do youany good anyway. 更不用说疼痛感Not to mention soreness, 它会轻易削弱你的表现which can easily cut down your performance. 这也就是说 通常All this being said, typically, 训练间需要间隔48小时的休息 研究表明you want 48 hours of rest in between training, as studies 肌肉蛋白合成将在此时间正常进行do show that muscle protein synthesis will run its course in this timeframe. 但是这不意味着你but,that doesn’t mean 在休息的时候必须完全忽略健身you have to skip the gym entirely during rest. 一种更流行的最大限度恢复及训练方式One of the more popular ways of maximizing recovery and training 是通过 “肌肉群专项训练”is through a “ bro split.” 你一天锻炼肌肉群的一部分You’re training a subset of muscle groups on one day 然后第二天锻炼不同的部分and then any different subsets the next day the 目的是在训练一组肌肉的同时放松其他肌肉the intention is to rest one set of muscles while training the others 通常来说 专项训练涉及到将拉伸运动generally bros splits involve splitting your “ pull ” movements, 如引体向上 背部运动like pull-ups and back rows, 与“推举运动” 比如卧举 肩部推举分开进行from your “pushes,” such as bench and shoulder presses. 两种训练间做踢腿运动 或至少尝试一下And somewhere in between you throw in legs or… at least try. 通常这需要每周持续4至5天的锻炼Typically,this will result into training 4-5 days per week, 使每处肌肉群至少锻炼2次allowing you to hit each muscle group at least twice, 这被研究证明是最理想的运动量which research has shown to typically be the optimal amount. 但这并不意味着全身锻炼没有作用But this doesn’t mean full body workoutsdon’t work. 只要注意你的疲劳度并且合理的休息Just be mindful of your fatigue and rest accordingly. 专项训练也不能对疲劳免疫Bro Splits are not immune to fatigue neither, 因此 你应该花更多时间休息thus, you should take more rest days or change 或者将强度或运动量调整至合适的状态the intensity or volume of your training whenyou see fit. 如果你只是对研究结果感兴趣 下面是细节分解If you’re just interested in the research,then here’s a breakdown: 一般而言 研究结果认为Generally,the studies tend to agree 训练的中等强度大致在that training at a moderate intensity between 60 一组训练最大强度的60-75%to 75 % of your one rep max, 每天每组肌群最多四组 每组8至12次with roughly 4 sets of 8-12 reps of each muscle group, two 一周两次或者最多三次times a week with some exceptions for three times, 对增肌是最好的will be best for muscle gains. 至于肌肉力量 以稍高的强度训练For muscle strength, training at a slightly high intensity 即每组训练最大强度的80-90%of 80-90 % of your one rep max per muscle group 每组肌肉练4至8组with a range of four to eight sets per muscle group 每周两次适合大部分人群two times a week will suit the majority of the population. 大概是每周四次 作为一个专项练习And that’s roughly 4 times a week on a split. 同样的 调整低强度运动的天数Also,adjusting some days of low intensity training, 减少运动负荷 也是最有效的疲劳恢复法aka Deloads is best practice for fatigue recovery. 初级和中级举重运动员更容易Beginners and intermediate lifters also tend 避免更高频度的训练to be able to get away with higher frequency training 而优秀运动员或长期举重选手 会因为有更多的恢复期受益while elite athletes or long-term lifters can benefit from more recovery. 所以老实说 训练的次数So honestly, the amount of times you train 会因人而异can vary quite a lot from person to person. 视情况而定It… just… depends. 在一天结束的时候At the end of the day, 根据你的生活方式和你的亲身体验it will depend on your lifestyle and your own experimentations. 测试一下 听从你身体的感受Test things out, listen to your body, 采取能够达到你最好训练效果的训练频率and go with the frequency that gives you the best results. 记得在下面的评论中分享你关于训练频率的想法And share your thoughts on training frequenciesin the comments below. Like, 如果你喜欢这个节目的话 记得分享和评论share, and subdibbledo if you enjoyedthe video. 最后 谢谢观看As always, thank you for watching!
  • 2021-08-30腿型决定最适合你的锻炼方式Everybody tends to think that perfectly toned legs take months of hardcore exercising.人们普遍认为 练就健美的腿型需要数月的艰苦训练 good news folks各位 好消息来了 all you actually need is to know your leg shape事实上 你所需要做的是了解你的腿型 do 3 exercises specifically catered to it, and you’re all set!针对性地去做三种训练 就可以达成目标 So let’s get right into it…让我们开始吧 There are four main leg shapes:常见的腿型有四种 bow-legged, knock-kneed, false curvature, and normal.O型 X型 OX型 以及大众型 To figure out which one of them is yours,想知道你是哪一种的话 stand straight with your feet together, and上身直立 双脚并拢 look in the mirror to see where your legs touch.对照镜子检查自己的双腿哪里有碰触 Don’t forget to pay attention to别忘了留意一下 your thighs, knees, calves, and ankles.你的大腿 膝盖 小腿和脚踝是否碰触 Bow-legged shapeO型腿 If you notice your knees bending slightly outward, you probably have a bow-legged shape.其特征为 膝盖微微外翻 The main goal for this leg type is to pull the knees closer这种腿型的人 首先应该强化某些肌群 by strengthening the muscles使得膝盖合拢 and then stretch the muscles to pull the knees out.通过这些肌肉的伸缩让膝盖收紧 Thankfully, these 3 simple exercises can do the trick!幸运的是 以下三种简单的运动很有效 1. Pistol squats1 手枪蹲 Pistol squats are basically one-leg squats.手枪蹲即单腿蹲 These guys give a great workout to tons of your leg muscles,这项锻炼能很好地锻炼腿部肌肉 including your hamstrings, gluteus maximus, calves, and the insides of your thighs.包括腿筋 臀大肌 小腿 以及大腿内侧肌肉 So to perform a pistol squat,做手枪蹲的时候 stand straight and lift your right leg up.你需要先站直 抬起右腿 From this position lower down, squatting on your left leg, and come back up.从这个姿势下蹲 用左腿蹲 再站起 Repeat the same thing 10 times for each leg.重复这个动作 双腿各10次 The key to this exercise is to engage your core这个动作的关键是核心肌群发力 while keeping your knees soft.并保持膝盖放松 okay if you need to use a wall or a chair for some balance,可以先扶着墙或椅子 以保持平衡 with time you bulid enough strength to do pistol squat on your own.久而久之你便有足够的力量自行完成动作 2. Figure 4 stretch2 “4”式拉伸 This exercise is kind crazy,这听起来有点疯狂 but it’s unbelievably effective for a bow-legged shape.但对O型腿的人来说非常有效 It mainly targets your hip’s internal rotators这主要强化臀部内部的回旋肌 improving the flexibility of your hip muscles.并使你的臀部肌肉更加灵活 To start the exercise, lay on your back and做这个动作时 仰卧 place your right ankle on top of your left knee.把右脚踝放在左膝之上 Now bring the legs up and grab your left leg right below the knee.然后抬腿 从左膝下抱住左腿 Hold this pose for about 30 seconds, return to the initial position保持这个姿势30秒 然后回到初始位置 and repeat the same thing for the other leg换另一条腿重复同样的动作 Don’t forget to breathe correctly别忘了保持正确的呼吸 inhale deeply through your nose, pause for a moment,用鼻子深吸气 屏一会儿气 and then exhale slowly through your mouth.然后用嘴慢慢地吐气 3. Toe touching3 立位体前屈 Toe touching is really quick and easy,立位体前屈非常快捷易做 you can do it anywhere, anytime, no special equipment necessary.无论何时何地都可以做 也无需借助任何特殊器材 It mainly focuses on stretching your hamstrings and outer thighs.这主要是为了拉伸腿筋和大腿外侧肌肉 So begin by standing straight做这个动作时 站直 and placing your feet a bit apart.双腿微微分开 Bend down and try to reach your toes.弯腰 尽可能用手够到你的脚趾 Keeping your knees together and straight.膝盖向内收紧并伸直 Freeze for a second and come back up.定住一秒 然后回到原姿势 Do the same thing 10 more times, and your workout is over!重复10次以上就可以了 If you need help keeping your knees together,如果膝盖难以保持向内收紧 roll up the towel and hold it with your knees.可以用毛巾捆绑固定双膝 And on the contrary, if the exercise feels way too easy,相反的 如果觉得这个动作太容易 make sure to elevate your heels a little bit.可以微微抬起脚后跟 Knock-kneed shape X型腿 When you stand still, 当你站立时 are your thighs close to each other but your shins don’t touch at all?你是否大腿贴紧了 但小腿却完全分开了 Then you have knock-kneed legs如果是 那么你属于膝盖内扣 Or, as they are often called X-shaped legs.也就是经常所说的X型腿 This leg shape means that这种腿型说明 you have weak muscles on the outside of your hips and thighs你的臀部和大腿外展肌力量较弱 but very tight ones on the inside.而大腿内侧肌肉紧绷 And we’re gonna work on that!现在 让我们来解决这个问题 Side Lunges 1 侧弓步 This was one of the most popular leg exercises 这是最流行的腿部训练之一 and it’s perfect for knock-kneed legs.也非常适合X型腿的朋友们 Side lunges target your inner and outer thighs as well as your hips,侧弓步针对大腿内外侧和臀肌 making your legs nice and slim.并让你的腿更纤细美丽 Stand straight and place your hands on your hips.上身直立 手自然垂放于臀部两侧 Then take a big step to your right接着向右迈一大步 bending your right leg, while keeping your left leg straight.弯曲右腿的同时 左腿保持笔直 Return to the initial position然后回到初始姿势 and do the same thing for your left leg.换左腿 再做一次 Make sure to do at least 10 side lunges for each leg.双腿各做10个以上 You can also use dumbbells当然你也可以借助哑铃 to make the exercise even more challenging and effective.使你的训练更有挑战 更为有效 Lying hip abduction 2 侧卧臀部驱动抬腿 knock-kneed legs basically suggests that you lack hip strengthX型腿意味着你的臀肌缺乏力量 and the lying hip abduction exercise takes care of it.侧卧抬腿有助于改善这一点 It makes your outer thighs and hips work它能刺激你的大腿外侧和臀肌 balancing everything out.平衡腿 臀和其它部位肌肉的力量 It’s pretty easy to do as well –这个动作也非常容易 just lay on your side, raise your top leg up只要侧卧 抬起上面的腿 hold it like this for a sec, and lower it back down.保持这个姿势一秒 再把腿放下 Repeat the same thing 10 times for each leg双腿各10次 and that’s it!就大功告成了 Keep in mind that需要时刻记得 both of your legs should be either perfectly straight or only slightly bent.你的双腿要么伸直 要么微曲 Side step-ups3 单腿上台阶 Here’s another exercise to get the outer thighs made of steel!这是另一种让你拥有结实大腿外侧的训练 Moreover, this type of step-up can effortlessly improve your balance此外 它还可以轻松提升你的平衡性 and protect your lower back.保护你的下背部 Stand near a bench站在长凳旁边 (you can use a chair if you’re doing this exercise at home)如果你在家锻炼 可以借用椅子 place your right foot on it, and lift up your body将右腿放在上面 并用右腿提起身体 placing your second foot on the bench or chair as well.换腿 做同样的动作 Then go right back to the initial position.然后回到初始站姿 As always, 10 times for each side should be your minimum.按照惯例 双腿至少各10次 Make sure to keep a steady breathing pattern throughout the exercise, by the way顺便说一句 全程必须保持呼吸稳定 inhale when at a starting position and exhale as you go up on the bench.初始站姿时吸气 迈腿上凳时呼气 False curvature OX型 If your knees touch如果双膝相触 but your lower legs actually go outward and look way too skinny,但小腿向外打开 看起来很瘦 you’re probably in the false curvature group.那你应该属于OX型腿 To correct this要想矫正这种腿型 you just have to increase the muscle bulk of your lower legs,你需要加强小腿的肌肉群 and these 3 exercises can help you do just that!下面三项训练可以有效帮到你 1. Heel raises 1 踮脚跟 Heel raises are the easiest exercise you can think of这是你能想到的最简单动作 just stand straight and raise up on your tip-toes at least 10 times.上身直立 踮起脚尖 重复至少10次 This simple movement significantly increases your calf strength, gradually changing your leg shape.这个简单动作能强化小腿力量 并逐渐改善腿型 If you have trouble keeping balance,如果难以保持身体平衡 you can hold a chair or stand next to a wall.你可以借助椅子或靠墙站立 2. Walking or running stairs2 跑楼梯 Walking, and especially running stairs is a great cardio workout.走楼梯是很好的有氧运动 跑楼梯更是如此 It makes your glutes, calves, and hamstrings way stronger它使你的臀大肌 小腿肌肉和腿筋更加强壮 toning up your legs.从而塑造你的腿 So next time you have a work break,所以下次工作休息时 just walk a flight of stairs你可以走一段楼梯 to really make your muscles work!来锻炼你的肌肉 Deep knee bends 3 深蹲 The biggest advantage of this exercise is这个动作最大的好处是 that it causes your muscles to contract.能让你的肌肉收缩 This process boosts your blood flow这可以促进血液循环 and doubles your results, while also preventing strains.让锻炼事半功倍 同时避免疲劳 To perform it you have to place your feet shoulder-width apart做这个动作时 双脚分开 与肩同宽 and squat as low as you can,接着 用尽可能慢的速度下蹲 keeping your feet flat on the floor.保持双脚全脚掌踩实地面 Make sure to do about 10 deep knee bends every single day.确保每天做10个深蹲 If the exercise feels too easy,如果这个动作太简单 try to elevate your heels slightly or add dumbbells to your workout.可以尝试轻抬后脚跟或是借助哑铃 Normal shape最后一种:大众型 And finally, if your legs touch each other最后 如果你的双腿相触 at the upper thighs, knees, calves, and ankles大腿上部 膝盖 小腿都相互接触 and have only one tiny gap from the ankles只有脚踝到小腿中部 all the way up to the middle of the calves,有一个小小的空隙 you fall into the last leg shape category.那么你属于最后一种腿型 Nobody bothered to create a proper name for it,没有人闲着无聊给它取个名字 so it’s just considered to be normal.普遍认为 这种腿型是正常的 However, this doesn’t mean然而这并不意味着 that you can’t make your legs look even more fabulous!你的腿就不能看上去更完美了 So I have 3 cool exercises for you too.因此我为你准备了三项很酷的训练 Squats 1 蹲起 Squats are probably the most effective leg exercise ever created!这大概是目前最有效的练腿动作 They cover multiple crucial muscle groups,它能锻炼到许多重要的肌群 including hamstrings, calves, abs, and glutes.包括腿筋 小腿肌肉 腹肌 臀大肌 Your starting position for this one should做这个动作时 be standing up with your feet shoulder-width apart.先站立 双脚分开与肩同宽 Now squat down, keeping your back straight.然后下蹲 背保持挺直 Stay in this position for a couple of seconds and come back up.保持这个姿势数秒 然后回到原姿势 If you wanna get to your final goal faster,如果你想更快达到终极目标 use weights and repeat this exercise可以借助重物 at least 10 times every single day.并重复动作至少每天10次 One week in and you’ll see your legs transforming!一个星期的时间 你的腿就会有质的飞跃 Glute bridge 2 臀桥 Glute bridges mainly work on your abs (cool),主要锻炼腹肌 your hamstrings (even better), and your glutes(obviously).强化腿筋和臀大肌 So to get all these muscles working,为了同时锻炼这些肌肉 lay flat on the floor and bend your knees平躺 屈膝 so that your feet are directly under your knees.让你的脚在膝盖的正下方 Then lift your hips up, hold this pose for 2-3 seconds,然后抬起臀部 保持2-3秒 and return back to the initial position.再回到原姿势 For the best results, pay attention to your breathing pattern为了达到最佳效果 请注意呼吸节奏 ( inhale at the starting position and exhale as you raise your hips )平躺时吸气 抬臀时呼气 and squeeze your glutes each time you perform a bridge.每次臀上顶时用力收紧臀大肌 Walking lunges3 行进弓步 This precious exercise doesn’t just target a couple of muscle groups like most exercises do –和其他训练相比 这组训练可贵在 it works your entire leg!它能锻炼到你的整条腿 Your thigh muscles count as well,包括大腿肌肉 so it’s basically the most symmetrical leg toning you can get.所以 这几乎是最全面的腿部锻炼动作 To do a walking lunge, stand straight, keeping your feet together.做这个动作时 上身直立双脚并拢 From here take a big step forward向前迈一大步 and lower your body into a lunge.身体下沉 完成弓步 Push your back foot up and step next to your front foot.抬起后脚 并移至前脚处 Do 10 walking lunges forward,向前走10个弓步 then turn around and do 10 more back to your starting point.转身 再走10个弓步 回到开始的位置 The only thing you have to remember is to唯一需要牢记的是 keep your knees at a 90-degree angle.做弓步时膝盖保持90°弯曲 And there you go!就是这样啦 If you do all the exercises from your leg shape group regularly,如果你定期做那些适合你腿型的锻炼 it won’t be long ‘till you see the first positive results.不用多久 你就能看到可喜的效果 Good luck!祝你顺利! And how do you keep your legs in shape?各位 你们是怎样保持腿型? Let me know down in the comments!请在评论区回复我们 If you learned something new today,如果你今天学到了新东西 then give this video a like and share it with a friend.请点赞 并分享给你的朋友们 But – hey!嘿等一等 – don’t go anywhere just yet!别急着走呀 We have over 2,000 cool videos for you to check out.我们有2000多个精彩视频 只等你来 All you have to do is pick the left or right video,你只需选择你喜欢的视频 click on it, and enjoy!点开它 并欣赏它 Stay on the Bright Side of life!站在生活《闪光点》的一面
  • 2021-08-30如何矫正膝关节外翻最近好吗? 小伙伴们JEFF: What’s up, guys? 这里是Jeff Cavaliere ATHLEANX.comJeff Cavaliere, ATHLEANX. com. 今天我们来讲讲“X”型腿Today we’re going to talk about knock-knees. 更专业的叫法是“膝外翻” 形容膝盖内扣的状态Something more technically called”Knee Valgus”,but it’s when our knees start to cave in, 当你变成这样时 你看起来就像一只小雏鸟and you get that look that looks like a little, baby bird. 你可能不会喜欢这样 更重要的是You probably don ’ t like it, but more importantly, 它正在蔓延并损伤it’s causing, and wreaking havoc on the rest 你身体的其他部位of your body. 这点毋庸置疑I promise you. 在这我要介绍两种膝外翻的类型But there are two types of this. 第一种——不是那么严重The first – and a little less severe 它只会在你– is the type that actually happens only when you 做特定的运动时发生do certain exercises. 一般是 下蹲More importantly, the down, 或者深蹲的时候 除此之外(你的姿态)都是正常的or bottom portion of a squat, but otherwise, you’re good to go. 你只会在深蹲的最后的阶段发现这种情况You only see it in that bottom portion of a squat. 另一种是总以X型腿来走路的人Versus the other people who walk around with knock knees all the time. 他们的膝盖总是向内扣They have that inward caving of the knees all the time. 如果你不矫正膝外翻 它们便会导致一系列问题Both of them are going to cause a problem if you don’t fix them. 我会教你如何去矫正这两种X型腿I want to show you how to fix both of those. 那么就从其中不太严重的类型开始吧So let’s start with the lesser of the two, 现在我们让Jesse到杠铃下and we’ll get Jesse under the squat bar to 做一下示范help show that. 现在我们可以清晰地看到Jesse的膝盖So here we are now with a great view of Jesse’s knees. JESSE: 嗨 大家好JESSE: Hey, everybody. JEFF:虽然现在不是你想要看到的JEFF: Not what you wanted to see here, 但我保证它待会儿会更直观地帮助你but I promise you it’s going to be helpful to 明白什么是膝外翻 我们先来讲讲第一种情况understanding what it is, when we talk about that first, 它相对来说是不那么持续 更为短暂性的情况less permanent, more transient, 或者说是”功能性”足外翻or’functional’ valgus that we get. 特别是在深蹲的时候Especially on a squat. 我想让你看看它是怎么发生的I want to show you why that really happens. Jesse 现在你可以上来握住杠铃Jesse, why don’t you come on and grab the bar. 当Jesse下蹲的时候 会发生什么呢 这就是你会看到的What’s happening is, as Jesse goes down to a squat, this is what you’ll see. 它蹲得越低 膝盖内扣越厉害As he gets down lower, the knees cave in, 然后当他起来时 膝盖 逐渐打开变回原样and then as he gets back out the knees will go back out again. 再演示一次So show it again. 这时会内扣 然后变回原样In, they cave, and then they come back out. 下蹲Go down. 它们内扣 然后又变回原样They cave in, and then they come back out. 为什么它们会内扣Why are they caving, 为什么膝盖是在深蹲最后的阶段像这样内扣and why are your knees caving in like that at the bottom? 大多数情况下 它是股四头肌力量不足导致的Mostly it’s due to a lack of strength in your quads. 就好像当我正在做前臂弯举时So similar to when I’m doing a bicep curl, 我们知道前臂弯举最难完成的部分是这里we know the hardest part of the curl is right here, 在中间的位置in the middle of it. 这时我们的上臂和前臂成90度夹角Where our arms and elbows are at 90 degrees. 所以当我需要去So what happens when I need to get 完成这部分动作时会发生什么?through that part of the range of motion? 我要么抬起我的手臂I either lift my arm up, 让肩部来帮助完成动作 要么倾斜背部to let the shoulder help me out here, or I lean back to let the 让腰部来帮忙low back help. 但这两者都是尝试去将杠铃举得更高But both of them are trying to lift the bar higher to get me 来超过那个运动范围out of that range of motion. 只要我通过了这一部分As soon as I can get past that part, 然后这些代偿通常就没有了then all those compensations usually go away, and 我能够去继续做屈臂I’m able to resume doing an elbow curl. 当深蹲的时候会发生什么 再来做一次What happens here at the squat – come down again. 当我们蹲到这个位置When we’re down in this position here, 在90度 最大程度给股四头肌加负maximally loading the quads, right at that 90 degree, 或在更低一点儿的位置or a little bit lower position; 如果你的股四头肌不够强壮 那么它们就需要if your quads aren’t strong enough here, they have to get 更多的补充和帮助recruitment and help. 继续Go ahead. 然后他们就会带动Then they will pull on the muscles that are 最能够帮助完成这个动作的肌肉in the best positon to be able to do that. 那就是内收肌 或是腘绳肌That is the adductors, or the hamstrings. 我们知道在这个双脚距离We know with feet in this position here – 通常比肩部距离宽的位置usually wider than shoulder width – 当下蹲变为深蹲时 膝盖会向外走and the knees tracking outward as you go down, into the squat like that – 这个时候 受牵拉最多的是内收肌群into the squat like that- the biggest stretch is on the adductors at the moment. 所以它们真的可以拉住膝盖So they can actually pull. 暂时给你一点向内的力Momentarily give you a little bit of that. 他继续起身He keeps coming up. 正在通过那个”困难点”Right past that point now, 深蹲对他的股四头肌来说不再那么难it’s no longer that difficult on his quads. 所以现在它们可以摆脱它So now they can get out of it, 他可以继续完成没做完的部分and he can come back up the rest of the way. 所以代偿经常发生在股四头肌比较弱So it’s compensation for usually having a weakness in your quads 不能承受施加在你的肩部上的负荷的时候that can’t withstand the load that you’re putting on your shoulders. 所以有两条简单有效的 最小化负荷的途径So the two easy ways to minimize that, and work around that, 第一点你可能并不喜欢number one– your ego isn’t going to like this– 那就是减少你使用的杠铃的重量it’s to lessen the weight that you’re using on the bar and 确保你每一次重复动作的时候 都不会发生膝盖内扣make sure you can command every, single rep without allowing the knees to cave in. 第二点 尝试在站立时两脚位置变窄一些Number two is going to be to narrow your stance a little bit 这样 你就不会用内收肌代偿so you aren’t putting the adductors at this mechanical advantage, 这个方法真的有用 然后……旺财来了 拜拜and this ability to really do that, and – there goes Lucky. Bye, 旺财!Lucky! 来帮助在这里负担 帮助你蹲到最深To be able to kick in here, and help you at the bottom. 下一个你可以做的是The next thing you can do though, 真正强化你的臀部肌肉is you can actually work to strengthen the hips themselves, 这对每个人来说都是一个更好的长效的方法which will be a better long-term approach for everybody. 包括现在我们将要介绍的更严重的那组Including the more severe group here, which we’re going to address now. 所以让Raymond来让你更清楚发生了什么So it helps to break out Raymond to show you what is actually going on, 为什么你的膝盖会变成那种状态――and why your knees are in the condition – 可能没有这么糟糕 ――但他的膝关节是外翻的hopefully not this bad – but he’s got knock knees here. 他的膝内扣着He’s got knees that cave in. 我是说I’m saying that, 这种情况更糟糕these are things that are in a more severe condition. 它们一直发生在你身上They’re happening to you all the time. 它不止是功能性的 只在一次训练中发生It’s not just functionally, with a single exercise. 所以这里发生了什么?So what’s happening here? 首先你必须明白The first thing you have to understand is, 当你观察膝关节本身的时候when you look at the knee joint itself, 它其实并不真的是一个整体it’s not really an entity. 它其实是由 两块骨头支撑起来的It’s actually just the result of two other bones that are making it up. 我把这称之为”从属”关节I call this a consequential joint 因为当说到膝关节时 你所谈论的膝关节本身because it doesn ’ t really matter what you’re talking about, 并不重要in regard to knee, 除非你真的去讨论 底部的胫骨怎么了unless you want to talk about what’s actually happening in the tibia, from the bottom, 以及上面的股骨发生了什么and what’s actually happening from the femur, at the top. 因为正是这两块骨头Right. Because it’s the reaction of what’s going 所发生的 会决定膝关节on with those two bones that determines what’s going 发生什么on with the knee. 你不能指望单看膝关节能够找到问题根源You never want to look to the knee for the source of the problem. 你得看它的上面和下面You look above, and below. 所以我们先看下面 这是引发很多问题的地方So let’s start below because this is where a lot of stuff happens. 我会通过我自己来向你展示I’m going to show you on myself here, 扁平足是如何导致膝外翻how flat feet can really, really contribute to this knee valgus, 以及你需要做什么来消除它and what you need to do to fix it. 因为我们知道腿的正常位置是这样的Because we know that a leg that sits properly should look like that. 当足弓塌陷向地面的时候As the arch here collapses toward the ground, 像这样 就会过度旋前as it will, and it over pronates. 和一些有扁平足的人的状况一样As it will with somebody that has flat feet. 你能看到它会让胫骨跟着它动You can see that it actually drives the tibia in with it. 像这样As this drives in, 如果这里保持打开 进而就会让膝关节 张开if this stays out here you’ve got this gapping going on here, at the knee. 然后就形成了膝外翻You’ve got that valgus. 所以你会这样张开So you’ve got that gapping, 并且膝外翻 都是因为这里过度旋前and knock knee because of this over pronation. 你的体重会导致(足弓)下降和向里塌陷All your bodyweight is driving down, and in. 所以如果我们能纠正这种情况So if we can correct this 我们就有机会让膝关节复原then we have an opportunity to get this back out, 让一些外翻的负荷从膝关节消失and take some of that valgus stress away form the knee. 如果你也关注到了髋部If you look at the hip here as well, 我们能做的是把股骨在髋关节的部位内璇what we can do is get some internal rotation of the femur in the hip – 就在上面 它会带动这里 再看一下right up here – that drives this, again, 向下 向里 产生 膝关节的外翻down, and in, and creates this gapping here of the knee. 从上面向下From the top down. 我们需要关注膝关节上部和下部We need to address both the top, and the bottom. 让我们从脚开始Let’s start with the foot, though, 讨论扁平足的情况 向你展示and talk about the flat foot condition, and show you 如何松解特定的肌肉how you can do some things to actually loosen up particular muscles, 加强另一些肌肉and then strengthen others to 来真正的解决它 让情况变好really start to fix this, and make this better. 所以我再来看一下脚部 从下往上So we have the feet again, from the bottom up. 如果我们想要解决膝关节现在的状况If we’re going to try to work on this knee condition here 我们应该确保从足部开始纠正we’ve got to make sure we’re fixing the feet from below 考虑到胫骨发生的变化就像我刚刚向你展示的because of what’s happening at the tibia, like I just showed you. 所以 这就是为什么它这么重要So now. Here’s why it’s so important. 当足部过度旋前When the foot over pronates, 下肢向下向里旋转what happens is this lower leg rotates down, and in, which 带动膝关节下降 让它向里扣brings the knee down and gaps it in like that. 我们知道 因为长期的保持这个状态We know what happens is the muscles on the outside of the leg here 腿部的外侧肌肉会适应性的缩短变紧get adaptively shortened, and tight because you’re in this position all the time. 记住 这是一个长期的过程Remember, this is the chronic form of this. 这是长期这种姿势的结果This is the one you’re in all the time. 这些肌肉变紧So these muscles get tight. 所以我想让你做这些So here’s what I want you to do. 首先The first thing is: 你需要对小腿外侧的扳机点you’ve got to attack this trigger point that’s located right on the 进行点按 就像Jesse展示的outside of that lower leg there, as Jesse’sshowing you. 你可以用你的手指来做What you do is, you can either take your fingers, 或者也可以用曲棍球棒 或者其他东西or you could take a lacrosse bar or something, 把手指放在那一点上and you put your finger on that spot. 然后你需要做的是像他这样Then what you want to do is rotate your ankle 旋转踝关节in the direction he’s doing here. 所以你其实要松解那个So you’re actually trying to floss that muscle – 正在你手指下面的 腓骨肌that peroneal muscle – underneath your finger there. 如果这真的是那个You’ll want to scream, 你需要处理的长期在这的扳机点or jump through the roof if this is actually something that you 你会想要尖叫 或者跳上房顶deal with on a long-term basis here. 这可能会非常的紧This is going to be tight. 在这最上面 你也会想拉伸这块肌肉On top of that, you also want to stretch thismuscle. 因此你可以做JesseSo you’re going to do the stretch here 向你展示的拉伸动作that Jesse’s showing you, too. 你要把腿交叉You’re going to cross your leg over, 然后脚趾向下弯 就好像and then you want to point your toes down, like you’re 你试着踮起脚尖走路trying to go up on your tippy toes. 从这里开始 你试着弯曲你的脚Then from there, you’re trying to twist your foot 同时 把它向下 拉at the same time that you’re pulling it down. 朝向天花板向上弯曲You’re trying to twist it up, toward the ceiling. 好的地方是 在这个姿势下The good thing here is because of the position 髋关节是外旋的of your hips here, into external rotation, 任何待会儿你会看到的 髋关节内旋导致的紧张any of the hip internal rotation tightness that you – which you’re likely going to, 都将会被解决as you’ll see – is going to be addressed here, too. 所以这是一举两得So it’s a great one-two punch. 除了刚刚的松解 现在你应该想办法增强那些But beyond that now you want to strengthen the muscles that are probably becoming too 太弱不能维持足弓的肌肉weak here, and not helping you maintain that arch. 正是这些肌肉让你无法Therefore, it’s not allowing you to keep 保持膝关节在良好的位置that better position at the knee. 所以你需要用弹力带So here’s where you would hook a band 绑在脚上做一些训练 有趣的是onto your foot and do some of the exercises here. Ironically, 这不仅仅是it’s not just trying to 增强处在对侧的 胫骨后侧的肌肉strengthen the muscle that’s on the opposite side here, which is the posterior tibal. 从功能上说 它与你松解的 腓侧的紧张肌肉 是相反的That…well is functionally opposite of what you’re doing for the peroneal muscles that are tight. 我现在可以告诉你I can tell you right now, 腓侧的肌肉可能也不够有力the peroneal muscles are also probably not strong. 你的整个“马镫”都是弱的Your whole stirrup there is weak. 所以你也要加强它们So you want to strengthen them as well, 你可以做这个练习and you can do that with this exercise here. 你实际上是尝试在You’re actually just trying to resist the motions 把你的踝关节朝这个方向拉的时候of eversion of the foot as you go 做踝关节的外翻and move your ankle in this direction. 因此关键点是So the point being is that, 你的肌肉在这里变紧 是因为重力your muscles got tight here because gravity is pulling you down in 会把你向下拉 而不是因为你主动that position, not because you’re actively pulling yourself down, 放下脚掌 变成平足into that flat footed position. 你让重力胜过了你You’re just letting gravity win here. 这会让肌肉在一个缩短位置That’s what’s causing these muscles to stay in this shortened position 随着时间推移 肌肉变紧and over time, become tight. 所以进行拉伸 加强两侧肌力So stretch them out, strengthen them on both sides, 你就会在正确的方向上 修复它and you’ll be moving yourself in the direction of fixing it. 至少是从下面部分来说At least from this point, down. 现在我们来看上面的部分Now let’s work on it from this point up. 我们已经解决了从下面到 膝关节的问题So if we’ve got the bottom up to the knee, 现在我们解决 从上面到膝关节的问题now we’ve got to work from the top, down. 这意味着我们的目标是髋关节That means we’ve got to target the hip 因为髋关节是控制股骨的because the hip is going to be what controls the femur here, 正如我们开始提到的which is really half of that knee joint, 它对膝关节的影响占一半as we talked about in the beginning. 现在我要告诉你I’m going to tell you right now, 最主要的导致膝关节外翻 股骨内旋的原因the number one problem that’s causing this knee, this femur, to internally rotate here 是腿部的外旋肌群 或者外展肌群疲弱is a weakness in the external rotators, or the abductors of the leg. 我可以告诉你 这与你做了多少深蹲无关I can tell you, it doesn’t matter how much you’re squatting. 与你作为一个深蹲爱好者有多强壮都没有关系It doesn’t matter how strong you are as asquatter. 与你做了多少弓箭步也没关系 朋友It doesn’t matter how much lunging you’re doing. Guys, 如果你不把关注点放到if you’re not paying attention to the small muscles of the hip here 让髋关节完成和控制外旋的小肌肉群that allow it to be externally rotated, and control the external rotation of the hip, 那么不管你怎么做 都是不够的then you’re not doing enough. 我知道这是很枯燥的事I know this is the boring stuff, 但做这个视频就是来让你 最终克服它but this video was made to help you finally overcome this. 所以 如果你能坚持每周两到三次每次三到四组So if you could commit to doing three, or four sets, two, or three times a week 长此以往 你会纠正你的膝外翻的状况you’re going to go a long way to finally fixing this position of the knee. 正如我所说 膝关节正在被“杀死”As I said, consequentially this knee is getting killed. 它必定会因为这个姿势而被废掉It’s getting destroyed here because of thisposition. 这种膝关节内扣的姿势This’knock knee’ position. 你试图做任何事情都是一场灾难You trying to do anything out of that is a recipe for disaster. 当我们回来看膝关节本身So when we look at the hip itself, 我们要它外展we’ve got to abduct it. 我们怎么让它外展?So how can we abduct it? 我喜欢这种侧方锻炼I like this side-lying exercise here 因为它能适用于各个级别的力量because it can be scaled to all levels of strength. 如果你从这开始So if you start here, 一个比较弱的位置 我们知道这很弱in a weaker position – we know it’s weak – 你可以把手放在地面上you’re going to put your hands on the ground, 你可以让你的脚在地上支撑你you’ve got your foot assisting you on the ground, 只需要在这一侧做平板上举and you’re just trying to go into this side plank lift. 你尝试着从底部开始 外展髋部来增强它You’re really trying to abduct that hip on the bottom there to start strengthening it. 我喜欢的是 我更强壮时不必一直停留在这个阶段What I like, again, is that I don’t have just stay there as I get stronger. 这会变得很容易It’s going to become too easy. 当我到达了进阶的力量想稍微提升一下难度的时候When I want to go a little more after advanced level strength here, 我可以移除手部支撑then I can take away my hand, 甚至是足部的支撑 让另一只腿也完全离地or even take away my foot and lift that other leg up, off the ground entirely 所以臀部完成所有这些训练后 开始外展了so all the work is now being done by that bottom hip, into abduction. 所以这是一个很好的以你自己为标尺的方法So it’s a great way to scale yourself and 来让你持续的锻炼臀部 让它完成自己的工作make sure you continue to put the heat on that hip, and make it do its job. 在这些之外 我们也要加强那些外旋肌But beyond that, we also have to strengthen those external rotators. 我需要做就是把这个弹力带What I like to do is take this band and wrap it just 缠绕在膝关节上部 不要在下面above the knee – not below, 因为我们不想膝关节扭转太多because we don’t want to torque the knee too much – 把它放在膝关节上put it above the knee. 我们允许 像Jesse正在做的这样We allow ourselves – as Jesse is doing here – 在髋关节内旋的范围做 只要能把这个动作进行下去to get himself into internal rotation at the hip, as far as it can go. 这样可以进行的 外旋的移动范围 是最大的So the excursions, the amount of range of motion that he has into external rotation, is maximized. 当他到这个位置时 训练开始As he gets into position here, now the exercisestarts. 现在他需要抵抗弹力带的力Now he wants to try and pull against the resistance of that band, 来向外运动get it all the way out here, 尽最大地外旋 保持一小会儿as far externally rotated as he can, hold it for a brief count, 慢慢的回到原位come back in nice, and slow. 离心控制是非常非常重要的 特别是谈到膝关节的时候Eccentric control is a great, great asset to have when you’re talking about the hip 因为当你做深蹲的时候 你会很自然的伴有内旋because as you go down into that squat you’re going to get internal rotation naturally. 但你同时想要离心控制好它But you want to be able to eccentrically control it as well. 所以这两部分练习你都得做好So you want to make sure you’re doing both halves of that exercise. 最重要的是 这些锻炼都能Most importantly, both of these exercises, 从上到下进行纠正 朋友们to start correcting it from the top, down. Guys, 你从底部向上you start from the bottom up, 你从上面开始向下you start from the top, down; 我并不关心你从哪里 开始I don ’ t care where you start. 但是他们都得锻炼But both of them have to be there 因为我们知道膝关节与它们都相关because we know the knee is a factor of both of them. 这就是全部内容了 小伙伴们So there you have it, guys. 不论你的情况是短期的No matter whether your condition is more temporary, 还是长期的 你可以发现or more long term, you see here that the areas 你需要关注的区域是相同的of attack you want to focus on are the same. 你需要从下面练起 然后向上走You’ve got to work from the bottom, up. 也可以从上往下练You’ve got to work from the top, down. 不要抱怨膝盖了 因为这不是问题所在Stop blaming your knee because it’s not theproblem. 即使它看起来如此糟糕Even though it’s the thing that looks so messed up, 那也不是真正问题的关键that’s not what’s really going on here. 你必须确保你找到了根本的原因You have to make sure you’re attacking the real root cause, 并坚持按照我示范and hopefully I’ve shown 给你的简单方式去锻炼you a very simple way to do that. 我还做了一个完整的合集I’ve also put together a complete program 想让力量训练回归科学that likes to put the science back in strength, 并且让你找到真正切实有效的方法but in a way that allows you to find the things that work, 只做有效的事do only the things that work, and 不要把时间浪费在无意义的事情上面stop wasting time doing the things that don’t. 这是我们所有课程一致的原则All of our programs are built on that same principle, 同时帮助你 像一个at the same time helping 运动员一样训练you look like an athlete. 在结束之后 我们都想表现的更好At the end of the day, we want to perform and look better. ATHLEANX.com 可以满足你Those are all available over at ATHLEANX. com. 如果你觉得本视频对你有帮助 欢迎在评论区留言If you’ve found this video helpful leave yourcomments below. 让我知道你还需要哪些帮助Let me know what else I can help you with and 然后在以后的视频中满足你I’ll do my best to do that in future videos. 好了 小伙伴们All right, guys. 下期再见See you soon.
  • 2021-08-30明星教练告诉你如何帮演员完美形象我是杰森·沃尔什 洛杉矶的一名培训师I’m Jason Walsh. I’m a trainer in Los Angeles, 我让演员们为电影做好准备and I get actors ready for movies. [背景乐](background music) 很多时候 会有工作室来找我Most of time, it’s gonna be something where a studio comes to me 并向我咨询角色的准备事宜and asks me about prepping someone for a role. 我们要做的就是坐下来想一想What we do is we literally have to sit down 找出这个角色的特点and figure out what the characteristics are of that role 需要考虑的因素有很多The variables involved meaning like are they going to be 比如是否在沙漠里 是否会负重in the desert, are they going to be carrying heavy weight. 有无外骨骼设备以及角色体型胖瘦you know an exoskeleton, how physical is the role. 而且有许多背景因素需要考虑But a lot of it has to do with, you know, background, 演员是否新手 之前是否受过类似训练are they a novice, if they ever train like this before. 信不信由你 我们是在帮演员塑造角色Believe it or not. What we’re doing is really helping these guys with character building. 我想让角色更完美I want to enforce that character. 我希望他们放轻松 不要有任何心理障碍I want them to feel super free of any type of psychological like hindrances. 我很自豪能让他们在安全的情况下I’ve take a lot of pride in making these guys 变得超级强壮 行动自如 健硕灵活 充满自信super strong, move well, fit, resilient, confident and do it safely. 演员受伤 制作便无法进行 百万美元都打水漂These guys get injured. Production shuts down, millions of dollars out the door. 军事角色训练Training for a military role. 布拉德利·库珀通过约翰·卡拉辛斯基找到我Bradley Cooper came to me through John Krasinski 他拿到了这个美国狙击手的角色 对他来说这是场豪赌He got this big role for American sniper, and for Bradley it’s all in. 他想变成剧中的角色He wants to become that character. 克里斯·凯尔 一位225磅重的军人Chris Kyle, 225 pounds, military guy, 受人敬仰 战功硕硕highly respected and decorated. 布拉德利·库珀 185磅重Bradley Cooper, 185 pounds weight, novice 一个从来没受过类似训练的新手never trains like this before, not like this, not the kind 他绝对没承受过这种量级的训练of weight training that we were gonna have to do. 我跟你说实话I’m gonna be honest with you. 这是我职业生涯里最担心的一次This was the one that I was most worried about in my career. 因为我不知道我们能否完成他的预期Cause I didn’t know if we could achieve what he wanted to achieve. 我们总共有近12周的时间We had almost 12 weeks total. 我想在前八周里 一天做两组训练I think it was the first eight weeks that we were doing two-a-days. 我们时间很充裕I mean we had a lot. 我想增重20–25磅是可行的I thought maybe 20, 25 pounds was doable in that timeframe that we had. 但增重40磅可不是件容易的事40 pounds heavier is a big deal. 我们要让他动起来 要让他增重We had to get him moving. We had to get the weights gone. 我认为即将进行的六角杠硬拉训练I decided that this was the move the trap bar deadlift that we were going to 是一切训练的基础pretty much make the foundation of everything. 有两项变量是我们可以控制的There’s two variables here that I can play with, 一个是动作幅度 另一个是重量大小and that is the range in motion and the weight. 先确保安全 从高位做起 从轻量训练开始We started safe and we started a high position. We started light. 当我看见他进步变得更好时 我们可以加大训练量That as I see him progress and get better, we can take those down. 所以我们让布拉德利变得很强壮So, we got Bradley really strong, 随着一点点进步 他越来越得心应手and as we progressed, he became more mobile. 当他真的提起重物He’d actually lift from the ground 信心也会随之到来and the confidence in everything that came with that. 说真的这样的转变实在令人叹为观止I mean literally it was amazing to watch the transformation. 在训练末期 他已经能举起425磅的重物We actually ended up towards the end of it, lifting a little over 425 pounds. 举起400磅重物的感觉是无法作假的You cannot fake the way 400 pounds feels when he lifts it off the ground. 所以电影里的动作是真实的So in the movie, that’s real. 最后我们一周训练四天 一天两次We ended up doing I think it was four days of two-a-days. 他早上六点过来He would come in in the morning 6:00 a.m. 我们会训练1–1.5小时we’d train an hour, hour and a half. 接着他回家休息He would go home and recover. 然后下午再回来 做大量的训练He would come back.We’d do a lot of the volume training in the afternoons, 星期三他会休息半天 这就是他的一周安排and then he would do a half-day on Wednesday, and that was his week. 他不需要变得精瘦 他需要变壮He didn’t need to get ripped. He needed to get big. 这两者有很大的区别and that’s a big difference. 我很清楚 这家伙想要增重的话I knew that there’s no way in hell that that guy was gonna eat 除了尽量多吃东西摄入卡路里外别无他法as many calories as he needed to put that kind of mass on. 所以我们需要大量摄入卡路里So we had to drink the calorie. 所以我尝试每周给他递增So I just progressed it week by week to try to increase 500卡路里的摄入量a little bit at a time 500 calories or so. 我知道我们目前做的很好I knew that we have been doing a really good job. 当他从180磅增重到200磅 出现很多麻烦Once we hit the 200 mark from the 180 mark, everything started rolling. 他的身体得不到足够的能量 他需要恢复His body just couldn’t get enough of it. He was recovering. 他做了一切该做的努力He was doing everything he needed to do and 直到电影开拍前一天 我们让他上称it wasn’t until the day before shooting that we got him on the scale 他真的达到了225磅 我简直不敢相信and it literally read 225 and I couldn’t even believe it. 一提到约翰·卡拉辛斯基 就会想到《办公室》When you think John Krasinski, you think The Office 他笑吟吟地走进来告诉我and he came in with his big smile on his face and 他可能参演电影《危机13小时》was telling me about the possibility of this movie 13 Hours 饰演一名海豹突击队员and he was going to play a navy seal, 这与他之前出演的喜剧角色反差极大way outside of his comedic roles that he’s been doing. 如果仅看他的外表你可能不知道 他很强壮You wouldn’t know it, if you just looked at him but he is extremely strong 前四周我们一直在做力量训练The first four weeks we did all strength training, 一天两练 一周练四天 星期三休息半天it was two-a-days, four days a week, half-day on Wednesday. 我说 来吧 做仰卧推举I was like, let’s do it, let’s get the bench press going. 他说 不 你要把雪橇从这拉到那He’s like, no, you’re gonna drag that sled from there to there 我当时觉得 这有多难?and I was like, how hard is that? 现在想想 我心脏病都要犯了I’m having a heart attack. 在《危机13小时》开拍前We had the luxury of working with John for quite a while, 约翰和我们一起训练了很久before we start to shooting 13 Hours. 我对约翰的行动能力非常有信心I was very confident in John’s ability to move. 所以我们只需顺其自然即可So, all we had to do was turn the dial up for him. 每天训练都会以各种不同的深蹲作为结束And everyday we would end up doing some sort of squatting variation. 我们做前深蹲推举We do front squat to press. 这项训练非常棒且很复杂Great complex exercise. 我们还会让他做简单的过头推举And we’d also have him start doing just overhead press. 如果做推举时 身体没有活动开Still engaging the whole body while doing the pressing, 会对身体造成额外的负担so it’s just even more taxing on the body. 我超爱哑铃卧推Love the dumbbell bench press. 我就是喜欢两只手臂各自锻炼的感觉I just like the fact that the each arm is working independently one another 约翰做的很出色and John crushed it, man. 他当时要推举100磅的哑铃He was doing over 100 pound dumbbells, 此外我们还有许多其他的训练not to mention that we ended up doing a lot of conditioning as well. 这对脂肪燃烧很有帮助That was gonna help with that, the fat burning effect. 还有一系列高强度的训练:前后拉雪橇A lot of high intensity training, pushing the sled back and forth, 抛拾重物 跳跃 跑步 推重物picking weights up, slamming it down, jumping, running, pushing, 几乎没有休息时间all of that with little to no rest. 这和电影里的情节蛮相似的It definitely comes across on-screen when they put this kind of work in. “走!我们得走了”“Let’s go! We gotta move!” 当我训练艾米莉·布朗特时 约翰也在场So I was training Emily Blunt for a while with John. 他们俩同时在健身房训练 带来了很多欢乐Those two in the gym at the same time, and it’s absolutely hilarious. 他们是我遇过最有趣的人They’re the most comedic people I’ve ever seen. 但训练无法照常进行 我们只好分开他们Nothing really gets done in the gym, so we had to separate them, 因为我们还有许多工作得做because we had a lot of work to do. 艾米莉接到了她第一个动作戏角色Emily came in, she got her first action role 《明日边缘》 非常棒的电影Edge of Tomorrow, it was fantastic. 她需要穿着一件约70磅重的外骨骼铠甲She had to wear an exoskeleton and this thing weighed about 70 pounds, 每天背着70磅的重物拍摄and day in day out shooting with 70 pounds on your back. 这对我是一个新的挑战That’s a new one for me. 但也让我的工作充满了乐趣This was what keeps my job pretty interesting, too. 因为从来想过有人会穿成这样Because never even thought that someone would be doing something like this. 我们做了大量轨道调试We ended up doing a lot of conditioning out on a track, 我们还用负重背心去模拟and using weight vest to kind of mimic that feeling 身穿外骨骼的感觉 并指导她如何of having that exterior skeleton and teaching her how to move 在负重情况下移动with that weight on her back. 就像其他训练一样 这需要循序渐进We progress just like anything else. 你不可能一来就让她穿上50磅的负重背心You’re not gonna go and get put 50 pounds of weight vest on someone. 所以我们先穿10磅的负重背心So we would start with a 10 pound weight vest. 一周后 我们开始穿20磅的One week we’d end up doing a 20 pound, 接着30磅 40磅 最后穿上50磅a 30-pound, a 40-pound, eventually a 50-pound weight vest. 我只是希望她体会 负重的感觉是怎么样的I just wanted her to get an idea of what that was 以及阻力有多大gonna feel like and how hindering it is. 因为每天穿着重达70磅的外骨骼移动Because a 70-pound exoskeleton with day after day after day of moving 会让你感到不堪重负could throw something out of whack. 我不知道你是否记得这样一幕I don’t know if you remember in the film 就是她做前臂俯卧撑的那经典一幕when that incredible scene, where she’s doing like the the forearm push up. 这是史诗级的一幕It was kind of an epic scene and 很多客户都慕名前来I’ve actually had a lot of clients come to me, 说他们也想像艾米莉·布朗特一样saying I want to look like Emily Blunt. 饰演惊奇队长的布丽·拉尔森Brie Larson for Captain Marvel. 也因为艾米莉·布朗特She came to me because of Emily Blunt 在电影里的精彩表现前来咨询我the way that she looked and performed in that film. “到 你想要什么”“Yes. What do you want?” 训练成为超级英雄Training to become a superhero. 惊奇队长–布丽·拉尔森 她抱着非常好的心态前来Brie Larson, Captain Marvel. She came in. She had the best mentality. 她已经准备好接受我们的训练 她准备好了She was ready to go and anything we wanted to do. She was ready for it. 我们有12周的充裕时间 我很满意We had the proper amount of 12 weeks which I absolutely love. 我相信我们能合作地非常好I knew we’re gonna knock it out of the park with her. 为了让训练更加有趣To keep things interesting and fun, 你可能想设定一些目标 你得给他们制定里程碑you kind of want to set goals. You want to set milestones for these guys. 因为我们的训练周数很长Since we got week after week after week of training. 所以我们想设置短期目标和长期目标So what we try to do is set these short-term, long-term goals. 有些目标是现实的 有些目标则不现实They’re realistic and sometimes unrealistic, 但是还是有设置的必要but it’s still nice to have them. 所以我们先从引体向上开始So, we would start with pull-ups. 这种无任何辅助的引体向上The unassisted pull-up is the big goal 对大多数动作片里的女星来说非常困难for a lot of our women in these action roles and whatnot 因为这是她上肢力量最真实的体现because it really just tells us where she’s at with her upper-body strength. 如果有人说女性不需要上肢力量You’re told women aren’t supposed to have a lot of upper-body strength. 那是扯淡 她们需要非常非常强壮That’s bullshit. They get really really really strong pound for pound. 我觉得布丽训练结束能连做10个引体向上For Brie, I think we ended up doing 10 pull-ups straight. 在50磅铁链负重下做8个俯卧撑Eight chain push-ups with 50 pounds of chains on her back, 臀推超过300磅hip thrusting well over 300 and some what pounds. 我知道这对大多数女性来说这太疯狂了I mean this is stuff that most women would think is absolute insanity. 设想一下 如果你本来做不了引体向上Think about it if you’re not able to do a pull-up, 但经过几周训练 你能够做引体向上了and then a few weeks later I’m proving you and you’re doing pull-ups, 想想这对你心理和生理上有何改变think about what that’s doing to you even psychologically and mentally. 我意思是 这是一种强化I mean it’s just a reinforcement of 关乎你是谁和你能做什么who you are and what you’re able to do. 人们本来不相信某些事People don’t believe something 但突然间 他们能够做到这些事and then all of a sudden, they’re able to do these things. 这说明艰苦的工作It just goes to show that that kind of hard work 和献身精神能得到回报and dedication is really gonna pay off. 你摆脱了束缚你的各种因素You get rid of those variables that could be holding you back 然后你就能专心投入到演戏中and you’re really able to focus on your acting. –“你会驾驶这玩意?”–“等着瞧”-“You know how to fly this thing?”-“We’ll see.” “到底会还是不会” “会”“That’s a yes or no question.” “Yes.” 为运动员角色训练Training for an athletic role. 爱丽森·布里 哇Alison Brie, wow, 怎么介绍她好呢 她绝对是我认识中最棒的之一where to start with her, she’s one of the absolute best humans I know. 即使在清晨6点It doesn’t matter if it’s 6 a.m. 她的能量也比我遇过的所有人都要高涨She comes in the highest energy of anybody I’ve ever met in my life, 非常有感染力 健身房里的人都能感觉到and it’s infectious and everybody in the gym feeds off of it. 我给爱丽森训练了 我也记不清了 大概有好几年时间I was training Alison for I don’t know maybe even a couple years 她告诉我她要接一个摔角手角色when she came to me telling me she’s gonna be a wrestler. 又一个新挑战 我们从未训练过摔跤手角色Here we go again with a brand new variable never train anybody like this before. 因为我们的时间很充裕Because we had such a nice cushion of time with her, 所以不需要一天两练we didn’t really have to go into like a two-day type setup. 我们一周给她训练五天We just trained her five days a week. 爱丽森·布里是我认识中最强壮的女孩之一Alison Brie is one of the strongest girls that I know. 她能够做14个引体向上Pound for pound the girl is able to crank out 14 pull-ups. 她能做200磅以上的硬拉She’s dead lifting over 200 pounds, 她能推动300到400磅的雪橇she’s pushing sleds with 300 and 400 pounds on it. 雪橇运动和各种其他训练Sled training is an absolute staple, 是必不可少的 尤其是对女性而言and all the training that we do especially for the females. 这是一项锻炼单腿力量的训练It’s a single leg exercise work strength conditioning everything. 我们可以给雪橇加减重量 可以推也可以拉We can load it, unload it, pull it, push it. 有许多种不同的训练方法There’s so many variations to it. 核心就是练好每一步 对吧?The core is firing from each step, right? 这就是身体协调性 真是太棒了And it’s this body coordination and it’s fantastic. 这是我们力量训练的主要内容之一It was one of our staples for her strength training. 我能收到最好的褒奖之一就是One of the biggest compliments I can get is 客户们能毫发无损地完成拍摄after the shoot the client comes back and was injury free. 对我来说那是最重要的事情For me that’s the most important thing. 电影艺术是非常美妙的 我明白The aesthetic thing is fantastic and I get it. 但我们希望让演员们保持健康But we want to keep these guys healthy. 如果你对《美女摔角联盟》多加留意If you pay attention to Glow. 会发现爱丽森所有的特技都是自己完成的Alison is really doing all of her stunts. 非常幸运的是 两季拍摄完 她没有受任何伤And knock on wood, two seasons in, hasn’t had any injuries. “也许今天你打败了我”“You may have defeated me today.” “但这场战争才刚刚开始”“But this cold war is only starting.” 为舞蹈角色训练Training for a dance role. 艾玛·斯通 《爱乐之城》Emma Stone, La La Land 艾玛当时颈部 背部还有肩膀等部位有伤Emma came in and she had some issues with her neck and her back and shoulders and things like that. 这些事情必须得到解决Those things have to be addressed. 不能带着伤训练 寄希望于其自动痊愈You don’t work around them and hope that they go away. 你必须解决所有可能妨碍她的问题You really go in and try to attack any and all issues that could be holding her back. 对她来说 训练有点不那么戏剧化或高强度And for her the training was a little less dramatic or invasive. 我们做的大多训练都是集中于臀部稳定性A lot of stuff we did was really focusing in and around the hips 以及臀部力量上and the stability, and the strength around the hips, 因为舞蹈演员大部分动作都是靠单脚完成because of the dancing elements most the stuff she was doing was on one leg. 我们做了许多力量训练We did a lot of strength training, 许多移动练习 平衡训练以及核心爬行练习a lot of mobility drills, balance stuff, a lot of crawling for core 身体协调训练等等and coordination and things like that. 我们并没有多少时间 到电影开拍只有六周We didn’t have as much time, we had about six weeks before shooting. 这很难平衡 因为你不想给她太大训练量It’s a hard balance because you don’t want to train her too much, 因为她还要进行舞蹈训练和舞蹈编排because she’s got all the dance training and choreography 那些都是在训练馆外进行的and all that kind of stuff that’s going on on the outside. 所以我给减少她训练的天数So what I did is I just actually ended up training her less days, 让她更好地恢复giving her more recovery. 我记得前几周我们只训练了4–5天I think we were doing about 4 to 5 days for the first couple weeks 然后直到电影开拍为止and then we just kind of tapered all the way through 我们用尽各种方法让她变苗条through the end until she starts to shooting. 我们非常注重后链 通过做大量拉力运动We focused a lot on the posterior chain, a lot of pulling motions. 让肌肉强壮起来 保护和稳定脊柱Things to get the muscles firing and protecting and stabilizing the spine. 我们已经清除了她颈部和背部大部分问题We were able to clean up most of the issues with her neck and back. 如果你长期与疼痛为伴 已经适应了疼痛If you can eliminate pain from someone, that’s been living with pain, 那么 如果我能帮你消除疼痛and they believe that that pain is just part of life. 我的意思是 如果我能帮助你消除这些痛苦I mean it’s one of the highlights of what I get to do 那应该是我人生的高光时刻is if I can help to eliminate those types of pains.
  • 2021-08-30增强式HIIT锻炼(快速燃烧脂肪)嘿 大家好 我是“女性健身”的梅尔莎Hey, you guys. I’m Melissa for Athlean-XX for women. 今天带给大家的 是一个二十分钟的增强式HIIT锻炼 我们开始吧And today I’m bringing you a twenty-minute Plyometric HIIT Workout. Let’s go! (背景音乐)[Background music] 女性健身Athlean-XX For Women 这是一个包含五个动作的 20分钟高强度间歇训练This is a twenty-minute HIIT Workout of five different exercises. 这就意味着你要把每个动作重复4次That means you’re gonna complete each exercise four times. 所以 为20组训练设一个(合理的)间隔So, set an interval timer for twenty rounds. 10秒的休息时间 50秒的训练时间Ten seconds of rest. Fifty seconds of work. 接下来就是5个动作These are your five exercises. 1.跳箱训练1. Box jumps. 2.波比跳2. Burpees. 3.跳箱+波比组合式训练3. Box jump burppes. 4.接下来会有趣些4. This is gonna be fun. 接下来 好……This, so… “囚犯(动作)”就是 把手放在头后面Prisoner means hands behind your head. 然后这样做……Be going to go… 跪!下! 起!立!Down! Down! Up! Up! 向前跳 跪!下!Forward jump! Down! Down! 起!立!这个动作要注意 向后跳Up! Up! Be careful on this one. Jump back! 最后一个动作是俯卧撑And your last exercise is pushups 拍肩膀 拍手俯卧撑 我知道(很累)但很有趣and shoulder taps and push your claps. I know, but this is fun. 来吧 两次俯卧撑 两次拍肩 像这样……So, I want two pushups for the shoulder tap. So it’s… 这样!这样!现在快速弹起!Here! Here!Now push up! 击掌 明白了吗?Clap! Got it? 你要做一个俯卧撑 然后拍一次肩膀So you’re going to do one pushup, shoulder tap. 第二个俯卧撑 再拍另一个肩膀Second pushup, other shoulder tap. 第三个俯卧撑 弹起并拍手Third push…pushup, get up and clap your hands. 这些就是第五个动作And those are your five exercises. 干得好 伙计们Good job you guys! 我希望你们好好享受这20分钟的增强式训练I hope you enjoy that twenty-minute Plyometric HIIT Workout. 我是女性健身的梅丽莎 下次见I’m Melissa for Athlean-XX for women and I will see you guys next time. (结尾音乐)[Outro music]
  • 2021-08-2810分钟上半身锻炼(实拍!!)大家好Hi, guys! 我是ATHLEAN-XX女子健身I’m trainer Amy Jo with ATHLEANXX for Women, 教练艾米•乔 今天带着大家进行and today we’re doing 10 minute upper body workout, 合理的十分钟上身训练with yours truly. 开始吧!So let’s go! 好的 我们先All right, the first one we’re 将壶铃进行交替摇摆going to do is a little switcheroo with your kettle bell. 前举 达到最高点换手It’s a front raise, at the top you’re switching. 捉握 捉握Front catch, front catch. 另一只手准备好Have the other hand ready. 注意协调些It’s a little coordination. 你需要双腿微屈You can bend those knees a little bit. 我们要做十次 十We’re going to be doing 10 more. 10, 九 八 七9, 8, 7. 前举 六 带动肩部力量 五 四Front raise, 6, Use those shoulders, 5, 4, 三 二 一3, 2, and 1. 棒极了Awesome. 放在这儿Right here. 用壶铃一直做肩部推举动作Shoulder press, all the way up, with the kettlebell. 单手 九Single arm. 9, 八 七 六 五8, 7, 6, 5, 四 三 二 一4, 3, 2, 1. 同只手 屈臂 十Same arm, bicep curl. 10, 九 八9, 8. 做完十次 四Finish out your 10. 4, 三 二3, 2. 最后一下Last one. 交替Switch. 换另一只手Other arm. 让右臂休息调整Give that right arm a break. 肩部推举 十Shoulder press it. 10, 九 八 七9, 8, 7. 手臂肌肉保持紧绷 五Keep the abs tight. 5, 四 三 二 一4, 3, 2, 1. 又到二头肌卷曲了 十次Right into a bicep curl again, for 10. 九9. 保证沿着同一直线 八Make sure to come all the way down. 8, 七 六 五 四 三7, 6, 5, 4, 再来两次 二3, two more, 2. 回到之前的前举Right back into those front raises. 再来一次 一起来吧!二十个One more time. Here we go. Hit it! for 20. 前举 屈膝Front raise. Bend those knees. 十七 十六 十五 十四17, 16, 15, 14. 保持视线水平更便于观察Keep your eyes straight out so you can watch. 在空中交替 九Switch in the air. 9, 八 七 六 五 四8, 7, 6, 5, 4. 带动肩部力量Use those shoulders. 三3. 增加力量Power it up. 二2. 最后一个Last one. 肩部推举Shoulder press. 壶铃放在手腕之后Flip that kettle bell behind the wrist. 保持手腕绷直Keep your wrists straight. 别让它倾斜了Don’t let it cock back. 来吧 八 七Hit it. 8, 7, 六 五 四 三 二6, 5, 4, 3, 2, 十个完成。there’s 10. 肱二头肌弯曲 弯一只手臂Bicep curl. Single arm, curl it out. 走起 五Here we go. 5, 四 三 再来两次4, 3, Two more. 二 最后一个2. Last one. 另一只手Other side. 完成十个 肩部推举 十Hitting it for 10. Shoulder press. 10, 十 九 八 七10, 9, 8, 7, 六 五 四 三 二6, 5, 4, 3, 2. 肱二头肌卷曲Bicep curl. 最后一组 十 九 八Last time. 10, 9, 8, 七 六 五 四7, 6, 5, 4, 3. 一直向上卷曲Get it up there, all the way. 二 最后一个 好2. Last one. Okay. 壶铃训练完成Done with the kettle bell. 我们现在改为哑铃训练We’re going to move onto dumbbells now. 这是侧举壶铃 但注意要角度大些This one is a side raise, but this is going to be open. 如同开合跳的站姿位置So it’s a position of a jumping jack. 朝着一边打开手臂呈V字形再放下You’re going side, open, make a V, and backdown. 事实上当你的手It’s actually better 以这种开合的运动方法有助于肩关节for a shoulder joint when you open your palms up this way. 所以你肩部有某些问题So if you have some shoulder problems, 或手掌向下容易伤害到肩部or the palms down this way tends to hurt your 试着手腕像这样张开shoulder try manipulating the wrist open,this way. 来五个Five more. 五 四5, 4, 三 再来二个3. Two more. 二 最后来一个2. Last one. 一 很棒1. Good. 两只手一起 做哑铃臂屈伸Both arms. We’re doing kickbacks with the dumbbells. 肘部向上 屈伸运动十次Elbows are up, kick it back for 10. 缩紧上端的肱三头肌Flex those triceps at the top. 6, 五 四 三 二5, 4, 3, 2, 一 做得不错and 1. Nice. 下降至平板位置Down into a plank position. 接下做俯卧撑划船训练We’re going to do renegade rows. 下来Down below. 我手里的八角哑铃对I have the octagon shaped weights, 俯卧撑式划船训练很有帮助which actually help when you’re doing the dumbbell renegade row. 特别注意我们要居中Especially if you’re going to do a pushup 做俯卧撑in the middle, which we are. 开始俯卧撑We’re going to go pushup. 先来做五个 俯卧We’re going to do five of these. Pushup, 开始俯卧撑式划船we’re going to renegade row, 伸举向天花板 再回来pop it to the ceiling, back down. 再俯卧 划 上举Pushup again, renegade row, press to the ceiling, 回来 俯卧back down. Pushup, 划 再同样的上举renegade row, all the way up. 俯卧Pushup. 很好Great. 再来两个Give me two more. 同样的上举 下压 俯卧All the way up, press, pushup, 上举 下压all the way up, and down. 如果你想 可以将这里改了If you need to, modification is right here. 用这种姿势做十次You can take your reps all the way to 10, 如果你有肩部手腕关节等问题but you can do modification right here if 你仍要完成训练的话you have shoulder problems, 可以在这里进行改变wrist problems, but you still want to test these out. 这是个不错的方法 好的It’s a great way to do that. Okay, 这是可改变的动作there’s your modification. 我们又回到之前的动作We’re going right back up again. 侧举 记住 是一样的Side raises. Remember, same thing. 张开你的手You’re opening your palms up. 十次开始 十Here we go for 10. 10, 九 八 七 六9, 8, 7, 6, 五 四 三 二5, 4, 3, 2. 最后一个 一Last one. 1. 训练二 肱三头肌伸屈 哑铃放在这儿Exercise two: tricep kickbacks, right here. 肘部张开 回屈Elbows in, flare, kick it back, 缩紧 八flex hard. 8, 七 六 五 四 三7, 6, 5, 4, 3. 再来两个Two more. 二2. 最后一个Last one. 一1. 好样的Great job. 我们再次训练俯卧撑式划船Then we’re into those renegade rows again. 你也可以用膝盖触地的方式If you need to, you go down to the knees for modification. 我们还有不少训练要做There’s a lot going on in this. 所以来吧 俯卧And hit it. Pushup, 划动 下压 俯卧row it, press through. Pushup, 划动 下压 俯卧row it, press through, pushup. 下压 俯卧 划动press through, pushup, row it. 再来两个 二 记住如果你想Two more. Remember, 2, if you need to, 也可以用膝盖触地的方式down on your knees for modification. 再下压Down again. 最后一次 上举One last time. Open, 向下 俯卧 真棒down, pushup. Good. 棒极了 好的 就是这些训练了Awesome. Okay, there are those exercises. 最后一个训练将加重We’re going to go a little bit heavier for your last ones. 需要在平地上 完成胸肌训练These are going to be on the floor again, finishing off your chest. 平躺 脚踩地板 抓着哑铃Laying down, feet are flat, you’re going to grab your dumbbells, 击打这儿tapping here, and you’re 张开手臂下压going to press wide. 十 九 八 七 六For 10, 9, 8, 7, 6, 五 四 三 二5, 4, 3, 2. 在这儿悬停支撑 转为肘部Hold it up there, turn your elbows in. 现在开始交替运动Now you’re going to alternate. 轻击你的肘部 交替Tap your elbow down, alternate. 这次做十个10 here. 每只手十个也就是要做二十个 很好But really, it’s 20 because you’ve got toget each arm. Good. 下压Press through. 十二 十一 十Almost there. 12, 11, 10. 碰到三头肌和胸部内侧 很好Hit those triceps and inner chest. Good. 下压 九Press. 9, 八 七 六 五8, 7, 6, 5. 继续 四Hit it. 4. 继续 三 二Hit it. 3, 2. 再一次 下压 上举One more. Down, up. 一 棒极了1. Awesome. 你已经学会了There you have it; 十分钟上身训练能够在十分钟内减脂你的your 10 minute upper body workout killing your shoulders, your chest, 背部 肱三头肌 肱二头肌your back, your triceps, and your biceps in10 minutes. 如果你愿意的话可以做第二轮 的训练You guys can do all of that even a second round if you’d like. 我们在训练中许多动作都做了两组A lot of them we did twice within the workout, 但仍可增加第二轮训练but you can add a second round. 满满的二十分钟训练A full, 20 minutes, back to back workout. 有效燃脂 塑形极佳 同时也极快见效A great burn, a great sculptor, and it’s veryefficient. 而你已掌握它了So get it done. 在下面点赞 评论Thumbs up below, comment below. 我是ATHLEAN-XX女子健身教练艾米•乔 感谢观看I’m Amy Jo with ATHLEANXX for Women. Thanks, you guys. 望你们能受用 下次见Hope you enjoyed it. We’ll see you next time.
  • 2021-08-28可以增强灵活性的下肢拉伸运动这里是Fitness Blender的下肢拉伸运动This is Fitness Blender’s lower body stretches, 可增强肢体灵活性和关节活动度a routine for increasing flexibility and range of motion. 下肢拉伸运动共有10个This lower body stretching routine consists of 10 stretches 每个持续约半分钟that will be holding for roughly 30 seconds each. 让我们直接学习第一个Let’s go ahead and get serve with our first stretch. 首先是双手触地式We’ll begin with the basic toe touch. 准备好了吗?Go ahead and get ready? 现在开始And begin. 双脚挺直 紧紧站稳Keep those legs perfectly straight, locked out, 弯下臀部and you bend over your hips 低至地面and reach down towards the floor. 可能你弯不了那么低Now you might not be able to get as low as this, 只管尽力去做but you’re just trying to go as far as you can 不要弯曲膝盖without letting your knees bend. 这个动作的关键是一直保持双腿挺直The key is to make sure that your knees stay straight the entire time. 别忘了动作要持续半分钟Remember we’re going for about thirty seconds here, 平缓拉伸 自然呼吸so get into that stretch get comfortable and breathe normally. 想要不断往前拉伸You want to constantly be pushing into that stretch, 就试着每次向下多压一点trying to get a little tiny bit further each time, 肌腱和韧带会跟着一点点地放松as those tendons and ligaments start to loosen up a little bit on you. 快完成了And we’re almost done. 放松一下And let it relax. 接下来是直立拉伸大腿内侧式Next we’ll be doing the standing inside thigh stretch 先从右脚开始and we are starting with that right leg first. 准备好了吗?Go ahead and get ready? 伸出右脚 迈开一步You step out with that right leg, turn that foot away from you, 微屈膝盖 上身向绷直的腿倾斜bend that knee slightly and then lean back towards your straight leg. 感受其内侧的拉伸You should feel the stretch on the inside of your thigh of your straight leg, 比如现在正拉伸的左腿so that left leg in this example. 只管向下倾斜 尽力让臀部往左腿靠Just lean into it, try to drop that hip as much as you can down towards that leg. 保持呼吸自然并放松And just try to breathe normally and relax. 别忘了想要不断向前拉伸Remember you want to constantly be trying to push it out stretch 就试着每次往下多压一点just a little bit more the entire time. 在这里停留30秒 只做稍微调整And we’re coming up on 30 seconds here. We’re gonna switch in just a bit. 换一边 重复之前的动作And going to switch sides. I’m gonna do the same exact thing over again. 这次迈开左脚并弯曲左膝So left legs are gonna be turned out this time with your knee bent. 上身向挺直的右腿倾斜Your right leg’s straight and you lean back towards that right leg, 感受右腿内侧的拉伸should be feeling that stretch in that right inside thigh. 臀部越往下贴Just the more you drop that hip, 上身越往后靠 越能感觉到拉伸the more you lean back towards that leg, the more you should feel it, 臀部越靠后 感觉尤为强烈especially the more you drop that hip. 还差10秒And we got about 10 seconds left, 快完成了almost done. 一定要向下压 才能感受多一点拉伸Really push into it, get a little extra stretch on it. 放松一下And let it relax. 下一个 直立伸展股四头肌式Alright. This next one was a standing quadricep stretch. 这个动作需要一点平衡感This one requires a little bit of balance. 你可能想要倚靠墙壁So you might want to position yourself near a wall. 准备好了吗?Go ahead and get ready? 开始 把左脚踢起来And begin. You’re gonna be kicking that left leg back, 左手将其抓住holding it with that left arm. 你想把脚跟拉向臀部 贴近舒服的位置You want to squeeze your heel in as close to your butt as it’s comfortable. 但不想过度拉伸膝盖You don’t want to hyperextend that knee, 那就不要过度往后压so don’t press it too far back. 接下来借助臀胯部和后腰的肌肉And then you’re gonna pull your knee back behind you, 将膝盖往你的后背压using those muscles through your gluts and your lower back. 你将后跟往臀部拉伸一点So you’re actually gonna kind of feel like you’re pulling your whole fly back behind you just a little bit 就能真正感受到后背的拉力as you squeeze that heel back towards your butt. 她在换脚之前会停留好一会儿She’s gonna hold it for just a little bit longer than we’re gonna switch sides here. 接下来 放松肌肉And go ahead and let that relax. 换一边 这次换右脚We’ll switch sides, we cook that right leg up this time, 右手抓住右脚holding with that right hand, 将脚跟拉向臀部 贴近舒服的位置and we tug that heel as close to your butt as is comfortable 再把膝盖往后拉 尽可能远地拉伸and then shove that knee back behind you as far as you can to get that stretch 感受大腿根部的拉力across the top of that thigh, the front of that thigh. 动作维持久一点Hold it for just a little bit longer. 还剩10秒钟And we got about 10 seconds left. 一定要将膝盖后拉 然后向内压脚跟Really pull that knee back, squeeze that heel in. 放松一下And let it relax. 接下来躺在地上 做胯部深度拉伸式Alright, we’re gonna move to the floor for this next one for the deep glute stretch. 准备好了吗?Go ahead and get ready? 躺在垫子上 将右脚放上左脚And begin. Laying on your back and pull that right leg over top of your left, 右脚踝在左膝上so your right angle is sitting on that left knee 接着你能抓住左大腿or thereabout you’re gonna grab behind that thigh of that left leg. 将膝盖往内拉And pull that knee in nice and close 感受到右腿内侧的拉伸until you feel the stretch in the buttocks of your right leg. 想要感受右腿的拉伸You want to feel that stretch on that right side, 而不是抓住的另一条左腿not the leg that you’re holding, with the opposite leg, 就把右腿搭在左腿上the one that’s crossed over top. 维持久一点 然后快速换腿Hold it for a bit longer, we’re gonna switch sides here in just a second. 直接换腿And go ahead and switch those legs. 换左腿在上 手抓住右腿内侧So left legs will come over top this time, grabbing behind that right thigh. 将腿内拉 拉到舒服的位置So squeeze that leg back as far as it’s comfortable 这次感受左腿内侧的拉伸and you should be feeling it in your left leg this time. 能感觉到臀部左侧和左边胯部的拉伸You should be feeling it in that hip joint in that glute of your left leg. 找到舒服的状态 自然呼吸Just get comfortable, breathe normally. 动作维持就一点It’s got a little bit longer 又剩下10秒钟And here ever ten seconds left again. 充分拉伸 把腿向里拉一点Really good squeeze on it, pull out legs a little bit more, 最后再来一次拉伸get that last a little bit of stretch. 放松一下And let it relax. 下一个 蝴蝶式Alright, we’re moving on to the butterfly stretch. 接着在垫子上做这个动作Next, you’ll be sitting on that mat for this one. 准备好了吗?Get ready? 把双脚拉向一起And begin. You’re gonna start by pulling those feet together, 然后尽可能将大腿两侧向下压and pulling them in towards you as far as you can as far as it’s comfortable. 主要借助大腿肌肉的力量And then you’re going to focus on using the muscles to the outside of your thigh 让膝盖贴向地面to pull those knees down to the ground. 试着让双脚贴向两侧so you’re actually even want to try to drop those legs out to the side as far as you can, 尽可能地靠近地面as close to touching the ground as possible. 感受腿根的拉伸Should feel a stretch to the inside of that groin. 多停留一会儿You just have a little bit longer here. 尽力把腿往下压Really pull those legs down as tight as you can 放松一下and let it relax. 下一个Alright, moving on to the next one. 坐着伸展髋部式This is a seated hip stretch. 与蝴蝶式很像This is very similar to butterfly stretch, 但移动位置有点不同but we’re moving a little bit different position 准备好了吗?and get ready? 这一次 双脚靠前一些And begin, so those feet are a little bit further out from you this time. 双腿也向两侧靠Those legs are dropped off to the side again, 但不是通过腿肌发力but instead of pulling them down, 而是让背部平直下压you’re just gonna keep that back perfectly flat. 向脚尖斜靠And you’ll lean forward over top of those legs. 能感受到膝盖骨的力量You should feel this one down inside of your hip socket, 而不是腿根rather than inside through that groin. 想感受腿根的拉伸 就将腿往两侧下压So if you’re feeling through your groin, you’re trying to push those legs down too much. 更想感受膝盖骨的拉伸 就让背部下压You want to feel it more in that hip socket, so keep that back perfectly flat, 贴向双腿and lean over for it over those legs. 快完成了We’re almost done. 放松一下And let it relax. 坐着斜拉腿筋式And next we have a seated hamstring and oblique stretch. 准备好了吗?Go ahead and get ready. 现在开始And begin. 以舒服的方式盘起右腿One leg is gonna be tucked in as close as comfortable, 左腿向前伸直other leg is gonna be kicked off to the side, 离臀部约45度about a 45 degree angle or so off those hips. 左手向下伸展贴着左腿And with that left leg out, you want to stretch that left hand down, 试着摸到左脚trying to touch that foot. 右手从头上往下弯曲And with that right arm bring it up over top of your head, 双肩尽力下斜stretching out oblique out, trying to lean those shoulders over as far as you can, 打开胸腔面对一面墙but trying to keep that chest opened up towards one of the walls. 不想完全倾斜you don’t want to let it lean over, 就面向想要舒展的那条腿so you’re facing down towards that leg you want to keep it open. 快完成了We’re almost done. 快速换腿And we’re gonna switch sides here in just a second. 休息一下And go ahead and let it relax. 换右腿来拉伸Switch those legs out so that right leg is gonna be out this time. 好的 伸出右腿And begin, so right leg out, 右手摸着右脚right arm goes out to that foot. 这次换左臂绕过头Left arm is gonna be over top of your head this time, 尽可能地向右腿拉伸stretching out towards that foot as far as you can, 按一定的斜度伸展trying to get a good stretch on that oblique as well. 打开胸腔并让其贴向地面And keep that chest open and we’re trying to let it roll over towards the ground. 让胸腔和肩膀朝着墙壁打开You want to try to keep that chest and shoulder open towards the wall. 但在这两个伸展前要先打开肺部Also throughout any of these stretches, remember to keep those lungs open, 尽力保持自然呼吸breathe normal as best you can. 还剩10秒You get about 10 seconds left. 尽力让手臂往肩膀下压Really pull that arm over your shoulder. 往一定斜度拉伸 快完成了Really try stretch out that oblique, we’re almost done. 放松一下And let it relax. 下一个是坐着拉伸单腿肌腱式Alright, next one there’s a seated single leg hamstring stretch 每次拉伸一条腿It’s to isolate just one leg at a time. 做好准备Go ahead and get ready. 开始And begin. 左腿再次向前So at left legs back out again, 双手一起往前压you reach down with both hands this time. 右腿在一旁放松Your right leg is just kind of laid off to the side, 右腿的肌腱没有拉伸so that hamstring on that leg isn’t actually engaged. 只能感受左腿肌腱的伸展You only want to feel it in the hamstring of that left leg. 所以伸直腿 感觉左腿肌腱的拉伸You know stretch out, get that hamstring to engage, 下巴和肩膀往左腿下压then tuck your chin and round your shoulders over to get that back into it. 可以伸展多一点Just get a little extra stretch out of it. 一定要保持左腿挺直Just make sure you’re keeping that leg perfectly straight. 你不一定要完全摸到脚Remember you don’t have to go all the way down and touch that foot. 尽自己最大的努力就好You just want to get as far as you can. 要多伸展一点And then try to add just a little extra stretch 就让下巴朝着胸腔 然后缩起肩膀by tucking that chin to your chest and rounding those shoulders over. 放松一下And go ahead and let it relax. 换一边We’re going to switch sides. 这次伸直右腿So this time that right leg is gonna be out, 放松左腿that left leg is gonna be laid off to the side. 开始And begin. 双手下压摸右脚So stretch down towards that right leg with both those hands. 右脚稳住 保持挺直Engage that right leg make sure that leg is locked out, perfectly straight. 下巴内收 肩膀缩起And then tuck that chin, round those shoulders over, 靠下压的背部来伸展try to get really good stretch to that lower back, 额外地拉伸右腿肌腱that extra stretch to that hamstring 打开肺部 自然呼吸Keep those lungs open and breathe normal. 快完成了We’re almost done. 还剩10秒About 10 seconds left. 放松一下And go ahead and let it relax. 继续下一个动作So we’re moving on to the next one. 坐着交叉拉伸肌腱式This is the seated crossover hamstring stretch. 每条腿的肌腱拉伸部位有点不同Those… Each one of these is getting a little bit different part of that hamstring. 做好准备Go ahead and get ready. 伸出左腿 向前挺直And begin. Extend that left leg out, straight in front of you. 放在臀部前面But you’re gonna bring it across in front of those hips. 重心放在身体右侧So it’s actually pointing out to the right side of your body. 右腿往左大腿折叠Then that right legs in a cross over top, 上身向右侧倾斜 右手摸着左脚and you’ll lean out specifically with that right hand to the outside of your left foot. 下巴再次面向胸腔Again, you’re gonna tuck that chin to your chest 并尽力内缩肩膀and round those shoulders over as much as you can 借助背部力量额外拉伸右腿肌腱to try to get an extra stretch out of that back and into that hamstring. 还剩10秒It’s about 10 seconds left 保持右腿挺直和肩膀内缩Really concentrate on keeping that leg straight, rounding those shoulders. 放松一下And go ahead and let it relax. 换腿 重复之前的动作We’re going to switch sides, do the same thing on the other side. 伸直右腿Extend that right leg out. 开始 右脚向前伸直And begin. Right leg out bring a cross over in front of your body, 这次上身向左前方下压so it’s pointing off to the left side of your body this time. 用双手 尤其是左手With those hands, specifically that left hand, 向右脚方向伸展you’re gonna reach to the outside of your right foot 尽力伸展到舒服的位置as far as you can as far as it’s comfortable. 下巴再次朝内 肩膀缩起And then again tuck that chin, round those shoulders. 打开肺部 自然呼吸Just breathe normally, keep those lungs open. 不断拉伸Constantly push into that stretch. 快完成了 还剩10秒We’re almost done. You get about ten seconds left. 放松一下And let it relax. 最后一个拉伸动作Alright. This is our last one. 直立靠壁拉伸小腿式This is the standing wall calf stretch. 双手贴着一面墙Just gonna stand back up, 再把自己往后撑find a wall you can lean up against, 做好准备Go ahead and get ready. 右脚向前And begin. You are gonna step forward with that right leg. 脚趾向上贴着墙面Put that toe up really nice and high on the wall. 把脚跟推离地面Then shove that heel down to the floor, 向前斜靠 将臀部往墙壁贴and lean forward, pushing those hips forward towards the wall. 感受脚背和小腿后侧的拉伸You should feel a good stretch to the arch of that foot, and into the back of that calf. 想感受更多的拉伸 就将臀部往前多靠一点You want more of a stretch, just lean a little bit further forward with those hips. 快完成了 快速换腿We’re almost done when we switch our legs here in just a second. 动作继续 换腿And go ahead and switch those legs at left legs and cope this time. 别忘了把脚趾抬高压住墙面Remember place that toe really nice and high on the wall, 让脚跟贴着地面shed that heel down to the floor, 再让臀部贴近墙面then press those hips towards the wall. 一直感受脚背的伸展Should feel that stretch all the way through the arch of your foot. 当然还能感觉到小腿后侧And off course you also want to feel it through the back of that calf, 跟腱到脚后跟all the way from the base of that Achilles tendon and that heel, 以及后腿膝盖的拉伸all the way up to the back of that knee. 快完成了Almost done. 还剩10秒So we have about 10 seconds left. 一定要将臀部往前靠 这样能拉伸多一些Really push those hips forward, so you get a little extra stretch on it. 好的 放松一下And go ahead and let it relax. 干得好 你完成了所有Fitness Blender 的下肢灵活性舒展运动And there you go. You finished Fitness Blender’s lower body stretching routine. 想要绷紧下肢肌肉Now if that lower body is particularly tight, 或者增强关节活动度or if you’re just wanting to focus on building up a little bit more range of motion, 就将以上的动作轻松地重复一遍then feel free to do this routine over again. 像是自由练习?Like our free workouts? 然后登陆FitnessBlender.com免费订阅我们的资讯Then go to FitnessBlender.com and sign up for our free newsletter 我们每个月会给您发送两次最新的视频to get the newest videos sent to you twice a month. 帮我们向其他朋友宣传一下这个视频吧Also help us spread the word by sharing this video or any of our others.
  • 2021-08-28100年的健身演变健身运动百年史100 Years of Fitness 20世纪初 伸展运动1910s, Stretches 20世纪20年代 伸展运动1920s, Stretches 20世纪30年代 健美女子联盟1930s, Women’s League of Health & Beauty. 20世纪40年代 魔力女孩问世1940s, Here Come the Glamour Girls. 20世纪50年代 呼拉圈1950s, Hula Hoop. 20世纪60年代 扭腰器1960s, Trim Twist. 20世纪70年代 爵士健美操1970s, it is Jazzercise. 20世纪80年代 有氧运动法1980, it is Aerobics. 20世纪90年代 跆博健身1990s, Tae Bo. 21世纪初 街舞当道2000s, Street Dance. 而现在尊巴舞正流行2010s, Zumba.
  • 2021-08-28简单一招致胜你知道这人要来揍你 不要犹豫 让我们来分散他的注意力 当你与人起了冲突 对方好斗又咄咄逼人 他开始攻击你 那好 我在所有视频中我都讲过 你必须掌握主导权 不仅是肢体上的 还有心理上的主导权 你要控制好自己 并掌握对方 我不想做的 是与其对峙开打 任由他对我挥拳猛击 因为当他向我挥拳的时候 谁占主导? 他是 为什么呢? 因为我只是在做反应 现在 这下可能会引起争议 因为大家可能会觉得 额 是你先动手的 我没有先动手 我只是想分散他们的注意力 如果我先把手抬起 我在拿回我的主导权 而这不需要实打 它可以像是 “嘿伙计” 或者是 “我的朋友 我把手抬起来了” 他要是躲闪 还举起了他的手 那我就抓住了掌握主导权的机会 我重获主导权 因为我抬起手让他分心了 明白吗 尽管我并不想让冲突演变升级 变成我真的在攻击 完全击败他 我可以只是说 嘿 冷静一下 等等 但我想说的是去掌握主导权 你必须先行动起来 但这不意味着你要先攻击 所以 再强调一次 我不是建议你看着对方 然后尽全力挥拳 我建议的是 当你猜到对方要攻击你时 那你就需要去争夺主导权 那如果你接着看下去 我们会分解动作要点 请继续观看 我把这称为注意力与反应的较量 因为当我被攻击的时候 我想要占上风 我不想去挡对方的拳头 我想让对方来挡我的 同时 我还想让他分心 所以 关于注意力与反应 不管我是不是认真的 我都能让他的手做出反应 但不让他打到我 下面我来分解一下经典动作 当我向Simon挥拳头的时候 他会抬手去挡我 他之所以抬起他的手 是因为他要去挡我的拳头 在那一瞬间 他就没有在进攻了 我们再示范一遍 出这拳或许会被挡 但出另一拳或许就能打到 然后我再乘胜追击 现在看来 Simon一直在努力跟上我的速度 他不断地抬起手也只是用来防卫 这样来说 他虽然做出了反应 但也被分散了注意力 至于为什么他的注意力会分散 是因为当我抬起这只手时 他挡了我 然后他持续的防守 每当他防守时 他基本上没有能力攻击 你们大部分可能会说 对啊 那又如何? 仔细看 这可决定胜负 他挡了我这只手 另一只手在下面握着 如果我现在松开然后给他一拳 那就是关键致命的一拳了 因为事实上我占上风 并朝他挥拳 砰嘭! 然后我再出拳 砰嘭!再出拳 砰嘭!持续出拳 因为我让他分心了 我先牺牲了一只胳膊 另只胳膊得到了出一二三四五六七拳的机会 所以 不要觉得 你只是在和对方玩拍手游戏 你在做的是分散他的注意力 你持续出拳 他们就会忙着挡 那你便使他陷入僵局 这方法很好用 去试一下 给我留言 告诉我好不好用 感谢观看
  • 2021-08-2815分钟塑造完美背部曲线女性健康Women’s Health 15分钟塑造美背Sculpt a Beautiful Back 15-minute Workout 说明:三套一组 每个动作重复12次Instructions – Sets: 3 sets of each exercise Reps: Work up to 12 reps per set 你们好 我是女性健康频道的编辑 珍•阿托尔Hi, i’m Jen Ator, fitness editor of the Women’s Health. 这个十五分钟锻练是针对And this 15-minute back workout is specificly designed 锻炼肩部肌肉、上下背肌和臀部而设计的to target muscles in your shoulders, upper and lower back, as well as your hips. 可以帮你塑造更好的仪态并缓解背痛To strengthen and improve your posture as well as stave off back pain. 用引体向上器械Using this assisted pullup machine, 将手放在扶手上然后脚踩踏板place your hands on the handle bar and step onto the foot pedal. 让身体自然下垂Letting your body hanging naturally. 在身体向上移动的同时收紧肩胛骨Pull your shoulders blades together as you raise your chest towards the top 然后控制自己缓缓下落and lower back down nice and controlled. 收紧核心Keep you core tight 每次重复都要收紧肩胛骨and really squeeze your shoulder blades together with each repetition. 在地上放两个哑铃其间距约为你的肩宽Place two dumbbells on the ground about shoulder-width apart. 然后双脚分开至超过臀宽And get into a pushup position 保持俯卧撑姿势with your feet wider than the hip-width apart. 然后将重心转移到脚跟And focusing on bring your weight down into your heels, 并保持腹部收紧 背部平直keeping your core tight and your back flat. 将其中一个哑铃举到胸前Roll one of the dumbbells up towards your chest, 然后放回then bring it back down to the ground. 每次举起都要保持臀部不动With each roll, make sure your hips aren’t rotating 但与地面平行but are staying parellel to the ground. 然后你要把核心收紧And you are keeping your core nice and tight. 双腿并直趴在地上Lying on the ground with your legs extended straightened together behind you. 然后肘部绷直 双臂向前延展Then bring your arms forward, flat on the ground, elbows locked. 收紧腹部 屁股夹紧Keeping your core tight. Squeeze your glutes 使你的四肢和胸部离开地面to lift your arms, legs, chest off the ground. 腹部和臀部收紧Keep your core and glutes nice and tight 并保持这个姿势5秒钟and hold this position for five seconds, 然后放下四肢then lower back down to the ground. 做这个动作从双手分开超过肩宽For this moves, start by grabbing the bar 抓住扶手并坐下开始with wider than shoulder-width grip and sit down. 保持挺胸收腹Keeping your back flat and your core tight. 收紧肩胛骨使扶手被拉下来Roll the bar by squeezing your shoulder blades together. 把扶手拉到胸前 再缓缓复位Bringing your bar to your chest and altering to the start. 你一定要慢慢把它拉下来Make sure you slowly pull it down 然后拉至胸口and bring it all the way to your chest. 你要确保每次下拉都能使肩胛骨收紧Focusing on pulling your shoulder blades together with each rep. 为了保证效果 每周三次但不要连续锻炼instructions:For best results, do this workout three times per week on nonconsecutive days.
  • 2021-08-28初学者有氧运动(PLYOS新手!!)嘿 大家好Hey, you guys! 今天我们要学习的是适合初学者做的一些爆发式训练We’re going to be doing some plyometrics for beginners today. 好了 朋友们Okay, you guys. 对于初学者来说 我们的首要目的是调节并强化我们的脚部So doing plyometrics for beginners we really want to think about conditioning and strengthening 因为这些高强度运动需要大量身体调节our feet initially, because those really explosive movements take a lot of body conditioning. 所以刚开始 我们不要想立刻见成效So we don’t want to get too impactful when we first start out. 我们要以适合自己的速度去做So we’re going to do everything at a nice pace. 强度不要太大 就像我刚刚提到的那样Not too explosive, just like I had mentioned. 我们真正的目的是强化脚部和腿部的力量We’re really going to think about building strength in our feet and in our legs. 首先从跳绳开始 这是强化脚部力量的好方法We’re going to start out with jump rope, which is a great way to strengthen your feet. 用一根跳绳 你可以先用一些简单的跳法So with jump rope you can just do some nice, easy jumps. 你可以在任何地方做15到30秒的训练With this workout you can do anywhere form 15-30 seconds of work, with 30 seconds of 然后再休息30秒rest. 如果你错过了前面讲的也没关系It’s okay if you miss. 如果你刚开始 我们还会做很多(这样的锻炼)We’re going to be doing lots of that if you’re just starting out. 注意踮起脚尖 以合适 简单的速度跳就可以So think about staying on the balls of your feet and just a nice, easy pace. 跳绳对身体有很好的锻炼作用So jump rope is great for that. 它对心血管也有好处It’s wonderful for cardiovascular, too. 所以 请跳绳吧So jump roping. 如果有困难的话 我也会教给你虚拟跳绳法And if you’re having a lot of trouble I also do what’s call ‘invisible jump rope’ with 虚拟跳绳法就是想象自己有一条绳(其实并没有)a lot of my clients, where you just have an invisible jump rope, but you’re still getting 然后做出跳绳的动作 这样也一样可以锻炼你的脚部that same motion and movement and strengthening in your feet. 接下来我们要做的叫做滑冰Okay, next we’re going to move onto ice skaters. 做这项锻炼时 你可以用一些标识物 什么都可以 也可以不用You can use any kind of marker, or not. 我一般喜欢用几个标识物I like to use a little bit of a marker. 你可以在地上放任何东西You can really put anything down on the ground. 这是一种侧向运动 它对每个人的身体都有益 做这项运动时 我们不是站在这的This is a lateral movement, which is really great for everybody whose life is not here. 而是站在这的A lot of it’s here. 你要做的就是 从一边单腿跳向另一边So what you’re going to do is, you’re just going to do nice, little hops off to the side. 如果需要的话 可以把脚放下来 让自己更稳定一些You could put a foot down to stabilize more if you need to. 你的腿越强壮 你做的也就会越有爆发力And the stronger your legs get you’ll just a little bit more explosive. 同时做的时候要把腰弯下一点 因为这也会帮助Also, think about bending down a little bit because that will really help work your legs 增强腿部力量here, too. 增强腿部和脚部力量是初学者的目标Strengthening your legs, strengthening our feet is our goal for our beginners. 好了 我们再来一遍 你可以做15到30秒 然后休息30秒Okay so once again, you can do 15-30 seconds of work, 30 seconds of rest because it is 因为它会令心率加快going to get your heartrate going. 接下来我们要做的是蛙跳Okay, next we’re going to go into what I call frog hops. 对于初学者 我不要求你们负重Now, for beginners I’m not going to have you hold any weight. 等到你们的身体足够强壮后 在家练习时 就可以举一个实心球Eventually when you get stronger you can hold a medicine ball, or any kind of – even magazines 或者杂志at home. 现在要做的就是 先半蹲So what you’re going to do is you’re going to start low. 通过蛙跳这样大幅度的运动来增强身体的力量We’re going to start working on building strength through a fuller range of motion with these. 然后跳起来 尽可能的往高跳 落地时利用脚踝力量继续保持半蹲姿势You’re just going to jump up, high as you can, but really sitting back through your 然后利用臀部力量有爆发力的跳起heels and using your glutes to explosively jump up because that’s what plyometrics is 这是爆发式训练的关键所在all about. 同时它还有助于增强心血管强度以及忍耐力Building cardiovascular strength, endurance. 好了 现在往回跳 你们会看到我在尽量慢慢地向前跳So going back you’ll just see I’m trying to hop up and go as low as I can. 非常好 我的心率上升了一点 腿部得到了锻炼Super good, my heart rate is up a little bit, working my legs, strengthening here. 再来一次 锻炼15到30秒 如果需要的话 再休息30秒Once again, 15-30 seconds work, 30 seconds rest if you need that much rest. 现在开始我们的最后一项锻炼:标记跳跃 你可以随便拿一些家里有的东西当做标识物Now our last exercise: marker jumps, or once again, whatever you have at home you can put 放到地上on the ground. 尽量选择低一点的东西 这样我们也就不用跳得太高We’re going to keep it low so we don’t have to jump too, too high. 我们要做的是双腿跳We’re just going to be doing some two feet jumps. 开始只要慢慢跳就可以So just a nice jump. 不需要跳得很快And it doesn’t even have to be fast. 之后可以慢慢加快速度Eventually you can get faster. 看 我都是脚尖着地See, once again I stay on the tops of my toes for this. 如果你想要慢慢加快速度 这的确是一个好的想法So if you want to eventually get faster that’s great. 但是在最开始的时候我们需要的不是速度It’s not about the speed initially. 如果你一定要全脚掌着地才能保持平衡 那也是可以的If you have to be here and stabilize, that’s okay. 这项锻炼对心脏负荷和平衡有很好的锻炼作用Super great for your heart rate, great for balance. 当我们老的时候 作用尤其明显Especially as we get older. 开始的时候平衡感可能没有那么好Our balance starts to get a little – not as good as it used to be. 这种锻炼对保持平衡感有好处So these are great for that. 现在我们还可以侧向跳一次Now, we can go lateral, too. 也就是说 身体侧立往旁跳So we’re just hopping laterally. 现在我们侧向跳过标识物We are hopping laterally over. 注意手臂要使力Think about using your arms. 手臂的力量可以帮助身体跳起Your arms help your body go up in the air. 慢慢跳 控制好速度So we’re going slow and controlled. 练了一段时间后你想要加快速度是可以的 但现在是开始阶段Eventually if you want to get going a little faster you can do that, but this is beginning 我们只要做好自己的动作就可以了so we’re just controlling our movements. 即使(动作强度)非常小 我也能够感觉到Even just that little bit, I’m really feeling it. 以上就是为初学者准备的4种有效的爆发式训练So these are four, really great, plyometric exercises for beginners. 要尽可能多的练习Do as much work as you can. 每一种锻炼做30秒 然后休息30秒If you can push it to 30 seconds take that 30 seconds rest and then go right into your 接着做下一项锻炼next exercise. 坚持下去 你的身体会得到很好的锻炼 同时还会增强忍耐力You’re going to get a great workout, you’re going to build the endurance and start feeling 你会感觉到腿部以及身体的力量大大增强a lot more strength through your legs and your body. 好了 朋友们All right, you guys. 非常感谢大家今天和我一起做运动Thanks for joining me today. 我也很享受和大家一起锻炼的时光I always enjoy working out with you. 请订阅该视频 点击”喜欢”按钮 并给我留言Please make sure you subscribe, hit the like button, leave me comments. 如果这是你第一次做爆发式训练 请告诉我Let me know if this is the first time you’ve ever tried plyometrics. 这些爆发式训练都非常棒They’re super great. 我很喜欢它们I love them. 它们一直都在我的训练日程中They’re always in my workout. 也希望你们能够喜欢I hope you enjoy them, too. 你们也可以在ATHLEANXXforWomen.com中查找适合初学者的训练方式 这可能对你有帮助Check out ATHLEANXXforWomen.com for other beginning workouts that might be helpful to 我们会很快再见的you, and I’ll work out with you soon.
  • 2021-08-28初学者如何做单脚深蹲这是我逐步教This is my step 初学者如何做手枪式深蹲的步骤by step guide to teach you how to do pistol squats for beginners. 嘿 你们好hey you guys. 许多的人总是问a lot of people always ask it’s how “你究竟是如何做手枪式深蹲的?”in the world do you do a pistol squat? ” 我知道这看似特别难 但如果你努力I know they seem super tough, but if you work at them, 花时间按指导步骤来做and spend the time doing the step 你们大家都可以做到by step guide, you guys can get there. 别指望一夜之间或don ’ t expect to get there overnight, 几个星期就能做到or even in a couple of weeks. 这些动作有时得花几个月来增强力量These can take sometimes months to build the strength, 和灵活度 才能完成一套完整的flexibility to be able to go right 手枪式深蹲down into a full pistol squat. 那我们何不从头开始呢?Why don’t we start from the beginning? 手枪式深蹲需要大量移动 热身也很重要Pistol squats require a lot of mobility andwarmup is critical. 当你想做某种手枪式深蹲Anytime you ’ re going to be doing any kind 或只想尝试准备 深蹲时of pistol squat, or even just trying to get ready for this, 我建议你先做10或15分钟热身I recommend that you ’ ve done a 10 or 15 minute warmup. 尤其要注重脚踝热身Really think about especially getting theankles warmed up. 那真的很重要That’s really critical. 其实 当我们做手枪式深蹲时Many of us actually lack the proper ankle, knee, or hip mobility 很多人的脚踝 膝部和臀部缺乏适当的移动to actually go all the way down into a pistol squat. 因为这个动作会使你的身体So since this is really going to force your body 进行 你不习惯做的into a deep, untrained range of motion 深度未经训练的移动that you’re not used to. 真正关键的是要摆脱低质器材Poor mechanics is really going to be a critical piece to get rid of. 我们想改善开始做深蹲时的动作 进行更加深度 动作We want to improve that before you actually start going down into that super deep range of motion. 因此 身体适应真的很重要It’s really important that the body getsacclimated. 那就是为什么我们做这些小步骤That ’ s why we take these tiny steps 来指导身体如何正确地做手枪式深蹲of teaching the body how to do proper form. 我常告诉大家 首先得有把椅子 才能开始The first thing I usually tell people is: start with a chair. 实际上 我带了个厚枕头I actually have this thick pillow here because a lot 因为很多时候 椅子有些 偏低of times chairs can actually be kind of low. 如果你不习惯单腿站立后下蹲If you ’ re not used to standing on one leg and lowering down, 那似乎真的很远that can seem really far. 特别是不会做时 再做一遍Especially if you don ’ t, once again, 移动脚踝或加大大腿 的力量have that ankle mobility, or the strength in your leg. 因此 加上垫子So add a cushion. 因为它能让你What that ’ s going to do is give you 开始训练时更轻松a few inches to work with to begin the process. 所以接下来要做的So what you ’ re going to do 是站在椅子前面is stand in front of your chair, 尽可能靠近you ’ re going to be as close 椅子的后面to the back of the chair – actually, 和椅子的前面一样the front of the chair as possible. 提起一条腿You’re going to lift one leg. 想象臀部缩紧 因为这里需要保持平衡Think about engaging your abs because there is some balance involved here, 我想 你要考虑往回收紧臀部and I want you to think about pinching your hips back, 再慢慢下蹲 轻轻坐在枕头上and lowering down gently onto the pillow. 然后脚后跟用力推Then you ’ re just going to push through your heel, 再站直and stand straight up. 这个附加动作起到巨大作用It makes a huge difference having this extra amount here 因为我不会向后倒 太远because I ’ m not dropping back super far. 如果你还不习惯做Especially if you’re not used to doing it. 你会感到有点疲惫It can feel a little discombobulating. 这正说明你的锻炼有效This is something you can work into your workouts. 不管你是在家还是在健身馆Whether you’re at home, or in the gym. 建议每条腿做10或15次 重复两组I would recommend doing 10 or 15 on each leg, a couple sets. 你需要坚持做几周 甚至更久This is something you need to do for a couple of weeks, or even longer 如果你确实没有那样的力量和灵活度if you really don’t have that strength, or mobility. 再一遍 现在开始下蹲Once again, you’re just dropping down. 你若做了一段时间Let’s say you’ve been doing that 你就会感觉到 “天啊!这动作原来这么简单!for a while and you’re like “ Gosh, this has actually gotten pretty easy. 我感觉我充满活力I’m feeling like I’m popping up, 我感觉自己的脚后跟在伸展I feel myself pushing through my heel. 我感觉真的好极了 我感觉更强壮了”I’m feeling really good about this. I’m feeling stronger. “ 那么 最后Then eventually, 你要撤掉枕头you ’ re going to get rid of the pillow. 我们将撤掉枕头So we ’ ll get rid of that guy 因为我们不再需要它了because we don ’ t need him anymore. 现在我们没有枕头了 我不知道So now we’ve lost about-I don’t know, 这挺有挑战的quite a bit here. 我们将做同样的动作So we’re going to do that same thing. 先站立 拉伸臀部we’re going to stand, my abs are engaged. 接着收紧臀部I ’ m going to hinge at my hip, 然后再向后坐I ’ m going to sit back, 接着我将and then I ’ m going to push 在我站直的时侯 脚后跟用力through the backs of my heels as I come back up, straight. 所以现在 我的动作的幅度比以前更大了So now my range of motion has gotten a little bit deeper than it was before. 这使我变得更加吃力Now this is making me work a little harder. 我锻炼了其他肌肉I ’ m strengthening other muscles, 我之前没做过 可能更大的动作maybe in a bit of a deeper range of motion that I wasn ’ t 因为我有枕头时我动作更小doing before because I was up a little higher with that pillow being here. 再来10到15次Once again, 10 to 15 reps, 大概两到三轮maybe anywhere from two, to three rounds. 再一遍 初学者可能要花点时间Once again, this could take a while for thebeginners. 这是你要好好努力的That ’ s something you may need to work on 也许一或两个月才能真正获得力量for maybe a month or two, to really get that strength. 一旦我们做了一段时间Once we’ve done that for a while and you’re 你会感觉“好的 我有活力了” 我感觉更强了like” Okay, I’m popping up. I’m feeling stronger. 我那里已经活动了I’ve built that mobility there, 我需要的力量有了 ” 我们将that strength that I really needed ”, we’re going to 移去椅子get rid of the chair. 因此 我们还有其他步骤So there is our other step. 现在我们要移动The other thing- now we’re going to move 到协助手枪式深蹲into more of an assisted pistol squat. 这些动作很棒These are great. 你可以使用一个TRX 或者绷带You can either use a TRX, you can use bands; 任何可以拉住你身体的东西anything to hold on that’s going to give you a good grip. 如绳子 你有什么能用的都行Ropes, whatever you may have. 首先我们来个协助手枪式深蹲The first thing we ’ re going to start with is an assisted pistol squat, 我将 用一个盒子and I ’ m going to bring a box in. 用盒子是因为The reason for the box is because a lot 人们往往不会活动脚踝of times people don ’ t have the ankle mobility, 弯曲 做大幅度的下降动作and flexion to get down into that deep rangeof motion. 这样使你What this is going to do is allow you to 开始感觉蹲的更低begin to feel what it feels like to start going down lower, 更低 但是这也让我but it’s also going to allow me 没有足够的灵活度一直蹲到底to maybe not have the flexibility to go all the way down. 看看我是如何使脚下垂的吗?See how it’s allowing my foot to droop? 当你踩在地板上 就不会了When you’re on the floor you don’t have that 因为你会撞到地板because you’re going to be hitting the floor. 你得能够You have to be able to have the 灵活抬起你的脚 离开地板flexibility to lift your foot up to clear the floor. 那么将要做的是So what this is going to do is 使我一点点来going to let me bypass that a little bit. 这使我有点 如果你不会 没有灵活性It’s kind of letting me cheat with my flexibility if you don’t have it. 但是 这也有助于But it’s also going to help me 继续增强臀部 下蹲位置continue to build that strength in the glutes, the quads, 和腿筋的力量the hamstrings; 需要的各个位置和脚踝的灵活性all the places I need it, and that ankle flexion. 有一阵子我想中间放下腿So for a while I would say go midway down, 做一个九十度角再站立make it to almost a 90 degree angle, and stand. 现在放松 最棒的是现在I’m releasing. What’s great is I’m using 你可以多次使用手臂– you can use your arms for a lot of this. 不总是你的腿部It’s not all your legs yet. 那么现在开始下蹲So you’re dropping down. 当你起身时 可以用你的手臂As you come up you can use your arms right now. 考虑用手臂支撑起来think about assisting yourself up with your arms. 我真的觉得通过腿来支撑I’m really feeling that through my legs, 但是 我可以做蹲更低的动作but it’s getting me into that deeper range of motion. 一旦你加速完成这个动作So once you’ve done that and acclimated your body to that, 你会积聚力量you’re building up that strength, 那样 你可以做得更低that’s when you can go even deeper. 现在我们在箱子上再做一次So now we ’ re going to go all 完整的训练the way down on the box because, once again, 因为如果你 在抬腿时不够灵活if you don’t have the flexibility to lift this leg up and clear it, 可能是这样 还需要整个过程的动作辅助maybe you’re here, it’s still going to help you work the full range of motion. 你依然要用手臂支撑起身You’re still using your arms to help you up. 一旦做好 我可以用手臂推起身Once I get here I can use my arms to help pull me up, 但是那样 就是教导我but then it’s teaching me how 如何用脚后背压力起来to press through the backs of my legs. 通过脚后跟 深蹲Through my heels, through my quads, throughmy glutes. 这是你要继续做的另一件事So this is another thing you’re going to work on for a while. 假设你锻炼了一段时间Let’s say you’ve done that for a while. 再一遍 这可能要 几周 几个月来加速Once again, this could be weeks to months to feel more acclimated with that. 现在我们在地板上进行Now we’re just going to go to the floor. 现在我们抓住物体TRX 或是其他东西Now we’re going to grab whatever we have. TRX or something. 我们要稳定脚部力量 站稳We’re going to stabilize our feet strong into the ground, 我们做一个漂亮的 紧张的核心锻炼we’re going to have a nice, tight core. 这次我会考虑This time I’m going to think 试着尽量少用手臂about trying not to use my arms as much. 下一步 手臂不出力That’s the next step: losing the use of my arms. 现在我一直下降Now I’m going to drop all the way down, 考虑用双腿出力and think about really pushing with my legs. 我没有把力气集中在手臂 把自己拉起来I’m not concentrating on my arms pulling me up as much. 我在下降 接着用力推—I’m lowering, and then I’m pushing – 你看—我现在在集中精力as you can see – I’m really concentrating 使用双腿做这个动作 起身on my legs doing the work now. And up. 好的Alright. So. 很好 再做一次Great way, once again, 你得建立力量you’re really going to have to build that strength. 通过脚踝建立一种灵活性You’re building that flexion through your ankles, 你的臀部积聚 需要的力量you’re getting that hip strength you need. 因此 在最后 做完后So finally, at the very end when you’ve done that, 你会感觉到自己and you feel like you’re actually 真的在上升lifting yourself up, out of that squat 不要用手臂without really using your arms up – 也许只需十分之一的臂力就可以站起来– maybe 10% of your arms are helping you up – 现在 可以进阶用哑铃做then it’s time to progress to using a dumbbell. 这起到反作用力This is going to work as a counterweight. 当你第一次下蹲So when you first start, and you lower down, 你要考虑释放重力you’re going to think about bringing the weight out 因为如果你感觉毫无重力because if you don’t have any weight 你可能就会 往后倒in your hand you’re probably going to go backward. 你会摔倒You’re going to fall back 因为你得学会使力 保持平衡because you have to learn to be able to push and keep yourself balanced. 这真的是开始的好方法So this is a really good way to start. 只是通过施力It’s just by holding the weight out. 你下降 用力站起You’re going to lower down and press up. 这真的会帮助我平衡This is really going to help me balance out. 这对初学者很有帮助This is great for beginners. 施加重力 下蹲Hold your weight out, lower down. 这有助于保持平衡This is helping me stay balanced. 通过脚后跟下压再站直Pressing up, through my heels, and standingstraight up. 起身And up. 这个动作有用到很多种器械So there’s a lot of mechanics with this. 我保证 如果你按步骤做I guarantee, if you follow all of these steps, 花些时间 再一遍you take your time – once again, this isn ’ t 一周也是可以学会的something you’re going to learn in a week. 这可能很花时间This could take a long time. 它可能需要几个月甚至好几个月来保证It could take months and months to make sure 你有力量that you have that strength, 你有动力 恰当做好这些动作you have that mobility to really do all of these properly. 真的要有适当的器械It ’ s really about proper mechanics and going 在一切就备就绪 你真正开始做下蹲时into it with everything in place before you 不会有什么困难的really start throwing them down, without having all of that built in. 好吧 我希望All right, you guys. 这对你们有帮助I hope this was helpful. 我真喜欢做手枪式深蹲I do love pistol squats. 它们很棒They are great. 能更好地调整和加强腿部后面的力量Super great for toning, and strengtheningthe back of your legs. 确保在合适的健身器械上按要求做Just make sure you go through the steps to get the proper mechanics. 感谢今天和我一起锻炼Thanks for joining me today. 点此链接,我会和你们一起锻炼Check out ATHLEANXXforWomen.com and I’llwork out with you guys soon.
  • 2021-08-28普拉提基础知识:Part 1大家好 欢迎观看Agatha: Hi everyone, welcome. 我是Agatha 我现在要介绍的是四部曲的第一部分I’m Agatha, and this is part one in our four parts series 四部曲涵盖了普拉提的基础知识covering the fundamentals of Pilate 真的仅仅是运动的基础知识which is really the fundamentals of movement. 在这第一个视频中我们先讲气息And in this first video we’re talking aboutbreathing. 你认为你的呼吸方式会对你的运动有影响吗?Do you believe that your breathingpattern impacts your movement? 或者会对你的运动质量有影响?Or the quality of your movement? 是的 呼吸对运动的确有重要影响Yes,it’s fundamental. 这里有三个原因And here are the three reasons why. 它有利于肌肉运动It facilitates proper muscle activation 它可以让你保持安全It keeps you safe. 它有助于稳固脊椎It helps to stabilize the spine 它还能改善你的姿态 释放胸椎的压力and it actually improves your posture by helping release the tightness in the thoracic spine 这通常是导致圆肩的症结所在which generally is what causes the rounded shoulders. 准备好一个软垫 我们即将进行一个快速的回顾grab a soft mat, we will gonna do a quick review. 关于在普拉提中 你该如何正确地呼吸on how you should be breathing in Pilates. Agatha:我们换一个舒服的姿势 平躺下来Agatha: Come to a comfortable position laying on your back, 双腿弯曲 将两手平放在腹部两侧knees bent and place both hands on your belly. 首先做几组深呼吸Start with just taking a few breaths in and out 注意感受气息的流动方向and just notice where the breath is going. 你的腹部是否很快充满了气体?Is your belly filling up with air immediately? 是你的胸部 还是哪个部位在运动?Is your chest, where is the movement? 现在有意识地控制腹部不动 同时吸气Now make a conscious effort to not let the belly move and breathe in. 注意观察你的胸腔是否开始扩张And notice if your chest ribcage begins to expand or 你可能会觉得这么做有点困难if it’s challenging for you to do it it. Agatha:对于普拉提呼吸 我们的目标是要真正使用胸腔吸入空气our goal in Pilate is breathing. it’s to really breathe into the chest. 当你呼气的时候要做到像是在给一根吸管吹气and when you breathe out it’s as if you’re blowing througha straw. 所以 吸气到胸腔 肋骨So inhale into the chest, into the ribs. 呼气的时候想象有根吸管Exhale through your imaginary straw 注意感受你手下面的肌肉是怎样收缩的and just notice how the muscles start to contract under your hands. 再次吸气到两侧的肋骨 again inhale opening up into the sides of the ribs, 通过假象的吸管呼气exhale through your imaginary straw. Agatha:另一种感受运动的方式Agatha: Another way to feel the movement in the ribs 是将你的手放在后背下面is by placing your hands just underneath the back ribs 当你吸气的时候就能感受到and as you inhale now really try to feel that 你的肋骨在向下挤压你的手the ribs are pushing down onto your hands. 这样你就能感受到前后两侧的肋骨在运动了So you’re getting movement in the front sides and the back of your ribs. 继续通过假想的吸管呼气Continue to exhale through your imaginarystraw. Agatha:另一种锻炼该技巧的方法是用一根橡皮筋来保持坐姿Agatha: Another way to work on this technique is in a seated position with an elastic band. 来 转个方向 so just turn to your side, 坐下来come up to a seated position 如果你有阻力带 握住并且将它从胸腔绕过来and if you have a thera-band grab it and wrap it around the rib cage, 放在位置偏下的肋骨上so the lower part of your ribs 然后交叉阻力带 并用手分别握住阻力带的两端and hold the ends in opposite hands. 我们要握的稍微松一点Agatha: We want to hold loosely 这样当我们吸气的时候才能感受到身体的运动,so that there is movement when we inhale, 我们要看到阻力带在手中滑动we want to see that elastic slide through the hands. 来 做一个完美的深呼吸 so, take a nice deep inhale, 感受一下肋骨是如何扩张的 feel how the ribs open up, 你的手要拉动阻力带your elastic should move in your hands 呼气的时候我们要把阻力带拉紧一点 这和胸腔的缩紧有点类似。and exhale we are going to tighten that connection, resembling the tightening of the ribcage. Agatha:吸气 胸部扩张 Agatha: Inhale, expand the chest, 借助你的双手来完成运动let it move through your hands 呼气的时候拉紧阻力带and on the exhale tighten the connection 再来一次 吸气 One more time, inhale, 通过双手来完成运动 注意呼气的时候拉紧阻力带let it move through the hands and on your exhale tighten the connection. Agatha:这就是普拉提呼吸中的腹式呼吸Agatha: So this is your diaphragmatic breathingfor Pilates. 别忘了点赞和订阅哦Don’t forget to like, subscribe 我会在下次讲“如何连接你的核心”的时候跟你们见面and I’ll catch you on the next one when we talk about how to connect your core. Agatha:下次见!Agatha: See you next time.
  • 2021-08-28快速摆脱双下巴的5种锻炼技巧!《身体集线器》 想获取人体的日常小技巧 就在油管订阅我们频道吧 点击铃铛图标 你就能收到我们出新视频的通知啦 快速摆脱双下巴的锻炼技巧! 体重超重的人往往会有双下巴 但这并不意味着只有超重的人才有双下巴 双下巴的状况常见于 皮肤松弛或基因遗传产生双下巴的人们 你所看到下巴下的脂肪叫作“颏下脂肪” 它可以由体重超重产生 也可由基因遗传或皮肤松弛引起 现在你要想不做昂贵手术就摆脱这块脂肪 那你很幸运 因为有很多摆脱双下巴的锻炼可以做 做起来也很快! 1 伸出舌头 这个动作非常简单 它只需要你尽可能伸长你的舌头 在你目视前方的同时 张大你的嘴 尽可能缓慢地将舌头伸到最长 当舌头完全伸出 把它伸向你的鼻子 并保持十到十五秒 然后把你的舌头缩回再重复 2 伸展脖子 要做这个动作 你要仰头看天花板 看天花板的同时 把你的舌头抵在上颚 并保持十到十五秒 你也可以撅起嘴唇“亲吻”天花板 这样保持一会儿 放松一下你的嘴唇再重复 3 拉伸下巴 要做这个动作 你要再次把头向后仰 同时看向天花板 但不是撅起嘴唇 你要尽可能伸出你的下颚 直到你感到下巴下的肌肉和皮肤得到伸展 保持十到十五秒 然后放松并回到脖子的中立位 可以多多重复这个动作 4 拉紧下颚 和拉伸下巴时伸出下颚类似 你要仰起头 脑袋转向右边并将下颚向前延展 尽可能地伸长下巴 直到你感觉受到拉伸 保持十到十五秒 然后放松并回到中立位 可以多多重复这个动作 5 平躺抬头 这个动作在床上就能完成! 面朝上平躺在床上 把头放在床的边缘 用你的背和肩膀牢牢抵住床 慢慢地把头抬起 伸向你的胸口 当你伸到胸口时 在回到起始位置前 保持十到十五秒 可以多多重复这个动作 尽管你可以做的锻炼并不止这些 这几个动作费时最少 也最简单 你可以每天多做几次 达到最好成效 记得要定期常常锻炼下巴 才能快速摆脱你下巴下囤积的脂肪 若你喜欢这视频 点个赞并分享给你的朋友们吧 想获取更多人体的有趣知识 就来订阅我们频道吧
  • 2021-08-28健身营养餐就要这么吃[音乐播放中][Music playing] 纤动女性ATHLEANXX FOR WOMEN 嗨 女性朋友们大家好 我是健身教练艾米·乔Hi ladies, I’m trainer Amy Joe. 那天我收到了个问题 我一天里面都吃些什么And I had a question the other day about what I eat in a day. 我没有回复一天内我都确切地吃了些什么So without responding in writing back exactly what I eat in a day, 我想我拍个视频来向大家展示I thought I would do a video to show you guys 我一天the things that I incorporate in a day of… in the life of Amy Joe. 所以我吃的第一样东西就是咖啡 是的So the first thing I have is coffee, yes, 加奶油 有时候会加点甜叶菊with creamer, and sometimes a little stevia, 但每天早上我一定会喝咖啡 毫无疑问的but every morning I have to have some coffee, for sure. 早餐 我通常吃一杯希腊酸奶Breakfast, I usually do about a cup of Greek yoghurt. 所有这些公司 品牌 都和我没什么关系And all of these companies and brands, I’m not affiliate of, 我只是告诉你们我吃的东西I’m just telling you what I eat. 一杯这个 通常我会加So a cup of this, usually I’ll add to it 半杯甜叶菊或一袋奥利奥either like a half cup of vanilla, or a packet of oatmeal, 将他们混合 有时我也会加橄榄和甜叶菊and mix it and sometimes I’ll use olives and stevia too, 因为如果你吃希腊酸奶cuz if you do eat the Greek yoghurt, 它是没什么味道的 脱脂的which is plain and non-fat, 尝起来像是酸奶油it tastes kind like sour cream, 所以我喜欢给它稍微调点味道so I like to flavor it a little bit. 接下来 我的点心 刚才那些是我的早餐My next, for my snack, that was my breakfast. 我的点心 我通常会吃For my snack, I’ll usually do 面包片 两片面包piece of bread, two pieces of bread 两汤匙的杏仁酱and two table spoons of almond butter, 做一个三明治 然后我就接着忙去了make a sandwich and I’m on the go. 所以这是很美味的点心So that’s a nice snack. 非常好吃 对它我总是很期待Very good, I always look forward to that one. 下一样 我的午餐My next one, for lunch. 这是糙米 藜麦 大麦混合装This is brown rice, quinoa, barley, kind of all mixed in one. 有时我只拿袋糙米或一袋藜麦Sometimes I’ll just use a brown rice packet or just a quinoa packet. 但你可以But you can microwave this packet in 微波……微波炉 在微波炉里加热the mic… in the microwave, heat up in microwave. 我还给它混合了……And I mix it with… 我一般用一整个鸡蛋和3-4个蛋白I usually will do one whole egg and about 3 to 4 egg whites, 然后直接把它们混合在一起and then I’ll just mix it all together. 最后以一个苹果结束我的午餐And then I finish up with an organic apple. 所以这就是我的午餐So that’s my lunch. 然后根据当天情况 我可能再吃点点心And then depending on my day, I might have another snack, 我可能会吃蛋白质奶昔 一些坚果或其他东西I might have like protein shake, or some nuts, or something, 或者我那天很忙 就回家吃晚饭or I’ll just have a really busy day and come home for dinner. 这个很好吃 糙米墨西哥面饼So, this one eats great, brown rice tortillas, 我很爱吃这个I love having this. 因为它让我觉得吃得很饱 吃很多And cuz it makes me feel like I am getting full and getting to eat a lot. 这个 我经常放些芦笋在这儿 有时我会放些鹰嘴豆泥在糙米墨西哥面饼上This, I always put some asparagus in here, sometimes I’ll put hummus on the brown rice tortilla, 把它包起来做皮塔饼 或就是给它包起来and wrap it up use it to make it for pitas, or just make it like a wrap. 我会放些牛肉片 或煎牛排 煮碎牛肉或鸡肉I’ll put slice beef in there, or I’ll cook steak, cook ground beef or chicken. 和蘑菇 胡椒或洋葱混合And I’ll mix that with either mushrooms, or peppers, onions. 然后我当然很爱很爱很爱鳄梨And then of course I love, love, love avocado. 这是全世界我最爱的食物It’s my favorite food in the whole entire world. 我晚餐精彩吃这个I always eat this for dinner. 我不介意我是否吃谷物I don’t care if I’m having cereal, 我可以把头埋进一桶鳄梨里I could stick my head in a bucket of avocado. 我就是有这么爱它们That’s how much I love them. 所以 鳄梨一直是我晚餐的食物So, avocados are always on my food at dinner time. 所以 对你们中一部分人来说 似乎有太多的卡路里和脂肪So, it might seem like a lot of cals or fats for some of you, 但是这也是我想讲清楚的but that’s what I’m trying to get across as well, 当你锻炼很刻苦 你举重 你会有很多肌肉is when you work out hard, you lift, you have a lot of muscle mass, 你的新陈代谢会加快you have a higher metabolism, 这意味着你需要补充食物 这反过来又加速了新陈代谢which means you need to feed that and in turn you have higher metabolism, 开始燃烧脂肪 然后你会变更瘦which starts to burn fat, and then you are leaner. 所以不要怕吃得饱So don’t be afraid to fill the body. 好了 如果你有什么问题或评论Alright, if you have any questions or comments, 可以在下方留言 我们很爱leave them below. We love to hear from you guys 下次咱们再见and we’ll see you next time. [音乐播放中][Music playing]
  • 2021-08-28减肥时绝对不要碰的5种食物!嘿 伙计们!Hi, guys! 我是专为女性设计的ATHLEANXX教练 Amy Jo 今天我们要来坐下来谈谈I’m trainer Amy Jo with ATHLEANXX for Women and today we’re going to do a sit down talk 关于减肥绝对不要碰的五种食物about the five worst foods for fat loss. 众所周知 糖分太高的卡路里会打乱你的胰岛素So, as we all know, sugar, too high in calories spikes your insulin. 我们知道这对你的减肥不利We know that it’s not good for your fat loss. 但让我们更深入了解一些我认为很重要 需要知道的习惯But let’s dive a little bit deeper into some things that I think are important to recognize 和如何去吃 以及你做的那些不会帮助你减肥的with habits and how you eat, and choices that you’re making that really aren’t going to 选择 除了知道糖过量的卡路里 脂肪过量的肥肉help with your fat loss, other than just knowing sugar, too high calories, fat, too high fat. 我们更要关注的细节是什么?What is a little bit more of the details that we need to focus on? 第一 考虑食物的搭配 比如薯片 糖果或者So, number one, thinking about combination foods like chips, or candy bars, or things 含脂肪 碳水化合物和糖的食物 that have both fat, and carbs, and sugar. 把这些混和着吃不会使你变饱The combination of those together are really what is not going to make you full. 你要吃这些并且咬两口 三口 四口 这样你就会You’re going to eat those and about two, three, or four bites and you’re not going to feel 感到十分满足satiated. 所以当你试着减肥时 有一件事情你要避免So that’s one thing you want to really avoid when you’re trying to lose fat. 这并不是说你不能用这些类型的食物减肥 但当你要It’s not that you can’t lose fat with those types of food, but it’s a great tip to understand 同时消耗一种食物中的脂肪和碳水化合物时that when you’re going to consume fat and carbs at the same time, in just one food, 对你减肥都不是最有利的they’re really not giving you the most bang for your buck. 这就是我的第一个建议So that’s my number one tip to avoid. 第二种是酒精Number two is alcohol. 众所周知 这对你们来说是无利的As we all know it’s not that great for you. 整个”啤酒肚”The whole “beer belly”. 真的 真的It’s true, it is true. 要拒绝酒精Avoid the alcohol. 它在体内的反应不同It responds differently in the body. 它会使你的血糖上升 脂肪增加 这可不是我们想要的It increases your blood sugar levels and adds more body fat and that’s not our goal. 所以拒绝酒精So avoid alcohol. 另一样东西是包装袋The other thing is feed bags. [美国]好多市的袋子很大 你打开后就是个无底洞Costco bag sized – huge – you’re opening and there’s like a bottomless pit. 另一个我提供给你的建议That’s another tip that I would offer you. 食物的类型不是必要的 但问题是你无法停下It’s not necessarily that type of food, but it’s that you can’t stop. 这是一个大袋子 你打开了它 无法控制多少It’s a large bag, you’re opening it, there’s not serving size control. 不知不觉就吃多了So what you’re doing is allowing yourself to eat more than you realize. 所以拒绝大袋子So avoid the large bags. 你打开它 然后无法回头了You open it and there is no return. 第四 任何无脂肪食物Number four, anything that is fat free. 像无脂肪的冰激凌 无脂肪的饼干和无脂肪的无花果酥 对吧?Like fat free ice cream, fat free cookies, fat free Fig Newtons, right? 所有我们正在思考的事是”它们没有脂肪All of those things we’re thinking “There’s no fat in them. 它们更适合我!”They’re better for me!” 好吧 与此同时你可能会吃 只吃一两个都不过瘾的无脂肪食品Well, at the same time you’re going to probably eat more than one, more than two, and that’s 并且那不是我们的本意where we don’t want to go. 所以记住它So remembering that. 可以吃一个到两个非饱和脂肪或者有脂肪的Just have one or two of the full blown fat-non-fat, or the one that does have fat in it. 无花果酥或者冰激凌 但还是要部分控制The Fig Newton, or ice cream, but have some portion control on it. 但是无脂同样意味着 那可能有过量的糖分和碳水化合物But it being fat free also means there might be extra sugars, extra carbs in there because 因为他们想要增加这些食物的味道they want to pump up the flavor in those items. 所以拒绝无脂肪食物So avoid the fat free items. 同时 最后一个减肥时最糟糕的食物是汽水 果汁Also, my one final fifth worst food for fat loss is pop, juices, drinks that have sugar 有糖的饮料in them. 你在打乱你的胰岛素So you’re spiking your insulin. 你没有对自己负起责任 因为这是饮料You’re not getting much bang for your buck there either because it’s a drink and in one 而且每罐苏打水有45-50克的糖 那无法使你达到减肥的目的can of soda it’s 45g to 50g of sugar and that’s not helping you with your fat loss goals. 果汁也是一样的Same thing with juices. 我们认为它们是橙汁 是苹果汁 对我们来说是好的We think they’re orange juice, we think it’s apple juice, it’s good for us. 好吧 我宁愿你喝一些甘蓝汁或去橙汁吧Well, I would much rather you do maybe even a juice that has some kale in it, or like a juice 或自己制作bar, or create your own. 但是当你喝浓缩橙汁或浓缩苹果汁时 它含有But when you’re getting condensed orange juice, or condensed apple juice it has much higher 更高的糖分sugar content in it. 还是喝水吧Drink water. 所以避免这五种食物 你就能更好的减肥So avoid those top five things and you’re well on your way to fat loss. 请继续关注我们的视频 观看更多专为女性制作的ATHLEANXX的节目和技巧Stay tuned for more videos and check out ATHLEANXX for Women for more programs, more tips, and 以及可以帮助你达到目的的营养计划nutrition plan that can help you reach your goals. 感谢你的参与Thanks for joining me. 我是Amy JoI’m Amy Jo. 我们下次再见We’ll see you next time.
  • 2021-08-28无需节食的3种减肥方式三种无需节食的减肥方法Three ways [to] lose weight without dieting. [oh] 我们多么渴望缩小腰围 减去赘肉How we’d all love to reduce our [waist] lines and get rid of those extra pounds all by themselves 这很快就会变为可能 但是in a second it’s entirely possible [but] 无需过度节食和疯狂运动No more starving following strict diets and going to the gym [like] crazy 你采用以下三种练腿的方式就能保持身材了All you need to do to get in shape is follow these three alternative legs one two three and it’s done 崭新的你正在蜕变 让我们看看这些诱人的方法吧The new You is on the way. Let’s see what these fantastic ways on 第一 对比淋浴one contrast shower 这个方法很简单 并且通常有固定程序This method is quite simple and often accompanied by other procedures 将水温由冷调到热when finishing a shower keep switching the water from cold to hot 首先 你要把水温调至104华氏 在水流下站3-4分钟First you should increase the water temperature up to 104 degrees Fahrenheit [and] stay under the running water for [three] to four minutes 然后把温度调至73-77华氏 保持40秒Then switch the temperature to 73 to 77 degrees Fahrenheit and stay for 40 seconds 最好重复以上步骤三到四次For the best results repeat this cycle three to four times 记住 你应该用冷水结束淋浴Keep in mind. You should always finish a contrast shower with [cold] one 这样的淋浴不仅能帮你减脂 还可以预防疾病such a shower [will] not only help you get rid of excess weight also choose away such diseases as 比如心律不齐Arrhythmia 肥胖 血液循环不畅Obesity Poor Blood circulation 原发性高血压和脂肪团primary hypertension and cellulite 第二 按摩 最好的减肥按摩种类有Two massage the best types of massage to fight that are 拔罐 水气按摩 蜂蜜按摩和捏脊按摩cupping water honey and pinching ones 它们有利于打碎脂肪 增强腹部血液循环并调整消化系统They help fracture the fact improve blood circulation in your abdomen and normalize the digestive system 你可以在家里或去美容会所做按摩You can perform this massage both yourself at home and in salons 这是减少腹部脂肪的最好按摩方法之一Here’s one of best self massages to get rid of belly fat 正面朝上 躺在平面上Lie on your back on a flat surface 双手互相摩擦直至发热Rub your hands together until they’re warm 一只手放在肚脐上 顺时针揉搓Place one hand on your navel start rubbing it clockwise 保持同样力度 逐渐扩大揉搓的范围gradually widen the circles with firm pressure 请在1-2分钟内揉搓30-40圈 记得要系统地做按摩You need to do this for one to two minutes with 30 to 40 circles keep in mind that you should do the massage systematically 第三 呼吸 呼吸运动的主要要求是breathe breathing the main rule of breathing gymnastics 用腹部呼吸 而不是用胸部呼吸is that you should breathe in and out with [your] stomach and not your chest [a] 细腰 马甲线 结实的腹部肌肉thin waist ripped abs strong abdomen muscles 只要你每天花两分钟做完整套呼吸练习 一切都将成为可能Everything is possible if [you] do the whole set of breathing exercises it only takes two minutes a day 这叫做长呼吸减肥法 下面是简单的步骤This method is called the long Breath diet here are the simple instructions 保持站立 一脚在前 一脚在后Stand up and push one leg forward and the other back 用后脚支撑身体 收紧臀部Stand on your back foot [and] strain your buttocks 慢慢吸气三秒 将手举过头顶Slowly inhale for three seconds lifting your arms above your head 呼气七秒 绷紧全身肌肉exhale for seven seconds straining all your muscles 每天这样锻炼2-10分钟 让你的身体更舒畅Perform this exercise for two to ten minutes every day to transform your body for the better 你尝试了这些方法吗Have you already tried these methods? 成效如何呢 请在下方的评论区分享你的成果和减重目标How did they work for you share your results and weight loss goals in the comments below 想活的光彩一点 那就别要忘了点赞并且订阅我们Don’t forget to hit the like button and click subscribe to stay on the bright side of life
  • 2021-08-2810分钟打造6块腹肌 XHIT运动好了 各位 今天我们要做XHIT运动Okay, everybody today on XHIT here. 我要带你走向通往六块腹肌的道路I’m going to get you on your way to having that six-pack. 我们要做10分钟腹肌锻炼 10个练习 每个30秒 一共做两遍We are doing 10-minute abs, which means ten exercises, 30 seconds each, twice through. 我们直接开始 那么躺到地板上吧We’re going to work straight away, so come down to the floor. 抬起双腿这样做30秒We’re going to bring our legs up and for 30 seconds 把腿放下然后再次抬起we’re just going to drop our legs down and bring them up again. 我们正在锻炼下腹部 在这里Okay so we’re working the lower abs here. 就是这块小赘肉 这锻炼起来真的很难That’s this little pooch here that’s really hard to work out. 很好 就是这样 保持呼吸That’s it. Keep breathing. 现在 确保背部平贴在地面上Now we want to make sure that we’re keeping our back flat on the ground. 如果你感觉背部要离地了So if you feel it start to come off, 停止运动 直到背部下沉再开始做just don’t go as low down. 不错的开头 各位!Great start, everyone! 我们已经按照计划的开始了We’ve got to start like we mean to go on. 准备好进入下一个练习了吗?Are you ready to change it into the next exercise? 看 做得又好又快See? Came round nice and quick. 把腿抬起来Bring those legs up. 开始摆腿And we’re gonna flutter them. 我们又要开始锻炼下腹部了Again we’re going to be working these lower abs. 你也能感受到股四头肌得到了锻炼You’re also gonna feel your quads are gonna be working too 那么你的大腿得到了很好的锻炼So you gonna get a good leg workout. 我们要用一分半左右的时间锻炼下腹部And we’re gonna be doing a lower abs for, like a minute and a half. 真的完完全全地增强了下腹So really utterly strengthen those lower abs 甩掉了赘肉and getting rid of that pooch. 现在我要把手臂往外展开到边上Now I like to have my arms out to the side, 以给我更多一点的支撑gives me a little bit more support, 确保你没有紧抓地面and make sure you’re just not gripping onto the ground. 好吗? 看 又开始了Okay? See, it’s coming around again. 下一个30秒 交叉摆腿Next 30 seconds. Cross it over. 现在如果你想测试一下大腿的话Now if you can just test your legs, 稍微把它们放低一点and bring them down slightly. 你放的越低 就越能感受到下腹The lower you bring them the more you’re gonna feel it in those lower abs. 但是要确保背部不要脱离地面but make sure the back doesn’t come off the ground. 随着大腿下降 你真的可以感受到下腹And you can really start to feel it in those lower abs as you come down. 因为越来越难出声说话了because it gets harder to talk. 这对于像我这样从来不闭嘴的人来说相当困难and that probably quite difficult for someone who me that never shuts up. 好样的 各位!Great job guys! 1分半钟 几乎快结束了 对吧?Minute and a half, it’s almost over, okay? 把肚子翻过来Flipping over onto your tummies. 我要做登山者运动了I’m gonna do mountain climbers. 很好 慢慢的 控制住 再来30秒Nice, slow and controlled. Again 30 seconds. 确保背部呈弓形 不偏不倚And you want to make sure that your back is an arch. It’s nice and neutral. 双手在肩膀的正下方and your hands are underneath your shoulders. 轻轻地抬起膝盖到胸口And nice and gently bring those knees into the chest. 棒极了 各位!Excellent job guys! 保持住Keep it going. 就是这样 收缩 拉伸腹部That’s it. Squeeze. Pull that tummy up. 准备好了吗?下一个动作要做背部反滚Ready? Next exercise is going to be rolling back on our backs. 好吧 在臀部之上做一个VOkay. Onto your bottoms we’re going to make a V. 收缩 展开Pulling in and out. 你真的能开始感受到股四头肌有点变化you’re going to really start to feel this in your quads as well. 确保你真的锻炼到了那些肌肉Make sure you really are just engaging those Tulley muscles 我们才能练成六块腹肌so we get that six-pack. 好样的 各位!Great for the job guys! 如果你感觉在燃烧 那就表示有效果If you’re feeling the burn, it means it’s working. 加油 别放弃Come on, don’t give up. 之前还有10分钟 现在你只要锻炼7分钟就行了It’s only ten minutes before you only got about seven minutes to go. 哇!好吧 准备好了吗?下个动作Whoo! Okay ready? Next exercise. 背部平躺在地上 手臂上伸Go down onto your back, arms up. 我要交替触摸脚趾头I’m just gonna alternate, and touching our toes. 别担心大腿还伸不直Now no worries if you can’t get your legs straight. 这取决于你的柔韧度有多好It depends how flexible you are. 尽量试着去够脚趾头Just keep trying to reach up for those toes. 看 我们做得又好又快See? The game through it nice and quickly. 你可以做下去的 我们一直在变换着你们的动作The way you can do this just we’re alternating your exercises, 保持动作的新鲜感 让你们充满动力keeps it fresh, current and keeps you motivated. 好吧下个动作 你能做俄罗斯转体吗?Okay next exercise. Can you take it into the Russian twist? 那么起身呈V字形 做转体运动So coming up into that V and twisting around. 做得好一点 控制住Let me take this nice and controlled. 如果你想在此基础上增加难度And if you want to increase this and make it even harder, 你可以在手上加一点重量you can add a weight into your hand. 就是这样 保持呼吸That’s it. Just keep breathing. 此刻我能感受到腹部在燃烧Well I can feel the burn in my belly now. 你应该也能感受到You should be able to feel it too. 保持住Keep it going. 好样的!Great work! 好吧 你真的坚持到了下一个动作!Okay, you really stand on to the next exercise! 准备把身体翻过来Ready and flip straight over. 我们要做平板支撑了We’re gonna hold a plank. 好吗?那么就像这样起身Okay? So just up like this. 再来一次 确保肘部在肩膀正下方Again. Make sure that your elbows are underneath your shoulders. 我喜欢双手紧握在一起 以给我更多的支持I’d like to grab my hands together. It gives me a bit more support. 保持背部笔直呈一条直线And we’re going to keep our back nice and flat. 不要下陷或者臀部上翘I don’t want you dipping it down or sticking your booty in the air. 很好 脊柱很直Nice, neutral spine. 就是这样 再多挺一会儿That’s it. Hold it there for just a little bit longer. 我们要做侧平板支撑了And we’re going to go into our side planks. 3 2 1Three, two, one. 直接开始 不要休息 挺住Straight away. No rest. Holding it up. 现在你可以变换不同的招式了Now you’ve got different variations of this. 你可以把手放在这里You can either put your hand here, 可以把手举起来或者如果你觉得那太难了you can lift it up or if you find that too difficult, 你可以让臀部下陷you can just bring your bottom down. 最后你可以把它抬起来And then eventually you’ll be able to bring it up 把手伸向天空并朝上看put your hand to the sky and look up. 又好又简单 真的锻炼到了斜肌Very nice and easy. Really are working our oblique muscles here. 现在我们这一侧做完了Now we’ve done this side. 那么很明显你要做另一侧了So obviously you’re gonna have to do the other side. 我们要确保这是对等的We’re going to make sure that it’s even. 那么你准备好做侧平板支撑了吗?So are you ready to switch over on to the side plank? 准备好了吗?来吧 垂直朝上Ready? Let’s go. Straight up. 就是这样 撑起来 身体紧绷That’s it. Hold it up nice and tight. 就想着往上拉伸Just keep thinking about pulling up here, 真的锻炼到了那些斜肌so really using those oblique muscles, 那些沿着侧边向下的肌肉 朝上看those muscles down the side, and look up. 好样的!准备好再来一遍吗?我已经准备好了Great job! Are you ready to do this all over again? ’cause I am. 准备好了吗?如果你做了5分钟Are you ready? If you made it five minutes, 其实你可以做10分钟you can do ten minutes. 如果你做10分钟的话 你将拥有更多腹肌And if you’re gonna do ten minutes, you’re gonna get more of the abs 你还得做5分钟 准备好了吗?and you work for five. Ready? 再来一遍 继续!转过身来Let’s start again. Go! Spin it back round. 你已经做了5分钟了 你得到了5分钟锻炼价值的腹肌You’ve done five minutes you’re gonna get five minutes’ worth of abs. 如果你再做一遍腹肌得到的锻炼价值也会加倍If you do this all over again you’re gonna get double the abs. 那么记得首先要做什么吗?So remember what’s first? 把腿放下 锻炼下腹部Leg drops. Working that lower abs. 现在想想看 你已经做了一半了Now just think, you’re halfway through already. 那么就再来5分钟 继续保持So you may as well just give another five minutes and keep going. 你要每天这样锻炼 当然也要吃的健康You do this workout every day and of course eat clean as well. 你真的能看到腹肌的变化You really are going to see the difference in those abs. 如果我多锻炼一点的话就感受得到了I know there if I do more exercises, 锻炼后真的感受到了腹肌的不一样just working my abs really do feel the difference 喝很多水也会有帮助and drinking lots of water helps too. 好吧 准备好做下一个练习了吗?Okay, ready for the next exercise? 我们要做踢腿了We’re gonna go into flutter kicks. 我喜欢把大腿抬得又直又高Now, I do like to keep my legs nice and high. 你可以放低腿部You can do them down here 但是你看 我的背部就趋于脱离地面了but as you can see, my back tends to come off the ground. 所以我就保持这样so I’m just gonna keep it here. 不要损伤后腰 这真的很重要It’s really important that we don’t damage our lower back. 现在我真的可以感受到股四头肌了I can really feel it on my quads now. 腹肌正在燃烧My abs are burning. 如果你感受到了燃烧 喊出来 我能感受到燃烧If you can feel the burn, shout. I can feel the burn. 这意味着效果来了That means it’s working. 如果不痛苦的话效果就不大If it doesn’t hurt, it’s not working. 那么过后好好想一想腹肌吧 好吗?So just think about those abs afterwards, okay? 准备做仰卧交替抬腿吧 出发Ready to go on to scissor kicks. Let’s go. 现在由于某些原因我可以放低一点Now these ones for some reason I can take lower down, 因为动作变了just cause the movement is different. 交叉运动 这也可以阻止我说话 现在开始或许是件好事Going cross. It also stops me talking which is probably a good thing for now. 好吧 保持呼吸Okay, let’s keep breathing. 不可以放弃 我希望你们坚持到底No one given up just yet, I want you working it all the way to the end. 不要换动作 不要停下来喝水No swaps. No stops for water just yet. 你可以在结束后休息一会儿You can have a rest at the end. 好吧 感受下腹部的燃烧吧Okay, feeling the burn in those lower abs. 准备好做下一个动作了吗?记得是哪一个吗?You ready to go to the next one? Remember what it is? 是的 登山者运动Yep mountain climbers. 直接转过来Spinning right over. 让我们抬起膝盖顶到胸口位置And let’s bring those knees into the chest. 如果你想要更强壮的话 你可以做得快一点Now if you want more ricardio, you can do this quicker. 但是今天 我们正在锻炼6块腹肌But as today we’re working on getting that six-pack, 我们习惯于慢慢做 控制好We’re used to take it nice slow and controlled. 好样的 各位!Great job everyone! 每天锻炼 你就能拥有性感的沙滩身材Do this everyday, you’re gonna get that sexy beach body. 我依旧在运动 我仍然想要进步I’m still working on mine. I still want to make improvements, 那么每天做10分钟吧so just give yourselves ten minutes a day. 放一段XHIT视频 保持好身材Put on a bit of XHIT and get your body in shape. 好吧准备好了吗?坐下来 不要坐着 我们要V形坐着好吗?Okay ready? Sitting back down, not sitting, we’re just gonna V sit okay? V形卷腹 就是这样 控制得不错V-sit crunches. That’s it. Nice controlled. 感受到了吧 激动吧You should be really psyched to feel it now. 你可以感受到燃烧you should be feeling the burn. 我真的能感受到股四头肌在燃烧I can really feel it in my quads, 又正又直地转回来gear that back nice and straight. 感觉很赞Feels good though. 随后腹肌会看起来很棒I know that my abs going to look great afterwards. 到时候你就想拍一张照片了That’s when you want to take a picture. 继续保持 我们要做俄罗斯转体了Keep it going. We’re going to go into the Russian twist. 3 2 1 骗你的 开始俄罗斯转体吧Three, two, one. I lie. We’re going on to the Russian twist. 我们要做低位反向脚趾触摸好吗?We’re going to do opposite low toe touches okay? 那么把手伸上去 去够脚趾头So bring in that hand up to the toe. 好样的!加油!Great job! Come on! 快要完成了 就剩下几分钟的运动时间了You’re almost there. You just got a couple of minutes of exercise to go. 好好想想 这只是时间问题Just, just think about it. It’s just time 想想看当你完成的时候心情该有多爽and think how great you’re gonna feel when you finish it. 那一直是我的座右铭That’s always my motto. 随后你会感觉如何?How are you gonna feel afterwards? 我保证 一定是棒极了I promise you. It’s gonna be the word awesome. 继续保持 好吧 让我们来做俄罗斯转体吧Keep it going. Okay, let’s take it into those Russian twists. 还有2分钟运动时间Just two minutes of exercise to go. 我们做得好一点 慢慢来 控制好And we do it nice, slow and controlled. 记住如果你想要加一点重量Remember if you want to use a weight, 就加一点 增加难度that’s gonna increase it, make it even harder 如果你想要改进一下and if you want to modify this way 就在这里保持住 不要着急转体you can just hold it here and don’t worry about the twist. 最终你就能够转体了Eventually you’ll be able to work up to the twist. 那么记住这个动作 我们正在锻炼斜肌Now remember this exercise, we are working our oblique muscles. 请在两边转体中记住这个定义So trying to get that definition at the sides. 准备好做最后1分半钟的锻炼了吗?Are you ready for your last minute and a half exercise? 还是平板支撑 转过身来All planks. Let’s spin it over onto our front. 保持平板支撑 记住保持脊柱不偏不倚Let’s hold that plank, remember keep our spine nice and neutral. 锻炼那些腹肌 试着去锻炼Engage those abs, really try and work them, 就想一下拉伸那些肌肉just think about pulling in those muscles. 让它们变紧致Really tightening them. 各位 目前为止你们已经很棒了You’ve done an excellent job so far guys. 如果你跟得上我的进度 就给你赞一个If you manage to keep up with me, you deserve a pat on the back. 但是我不希望你们现在就放弃 好吗?But I don’t want any of you giving up now, okay? 还剩下不到1分钟的锻炼时间了You’ve only got less than just over a minute of exercise to go. 不要退出 挺住 逼自己这么做No quits. Hang up, force you to do this. 好了 准备好做另一侧平板支撑了吗?Okay, ready to take it on to that side plank? 保持前进 加油!把这些肌肉固定在这个位置Keep it going. Come on! Put in these muscles here. 在锻炼中得到一些体会Gonna get some definition in outsides 举起来 加油 收紧!and lift up. Come on. Squeeze! 棒极了 各位!锻炼基本上结束了Excellent job guys! You’re almost at the end of the workout. 你能想办法完成整个锻炼吗?Could you manage to get through this whole thing? 你能感受到燃烧 你的腹肌正走在变成6块腹肌的路上And you can feel the burn, then your abs are on the way to getting that six-pack. 就是这样!挺住 不要现在停下来 我们差不多要结束了That’s it! Keep holding. Don’t stop now .We’re almost at the end. 准备好换另一侧Ready to switch over onto the other side. 面向另一边And let’s face the other way. 伸直 快点Go straight up. Hurry up here. 把腹肌拉伸开 棒极了各位!Pull those abs in. Excellent job guys! 记住如果你成功完成了整个锻炼Remember if you manage to get through this whole workout, 给我留个评论或者你可以在推特@我“the model pilot”leave me a comment or you can tweet me at the model pilot. 告诉我你完成了10分钟腹肌锻炼Let me know you got through our 10 minute abs, 因为我们在XHIT上还有5分钟 6分钟 8分钟的腹肌锻炼视频because we’ve also got five minute abs, six-minute abs, eight-minute abs as well on XHIT. 但是10分钟腹肌锻炼是我们目前强度最大的锻炼But 10 minute abs is the most powerful one we have. 那么让我知道你能否完成So let me know if you managed to get through it. 记住推特的时候@“the model pilot”Remember it’s Twitter @the model pilot. 收缩 放松Squeeze and release. 好样的各位!干的不错!Great job everybody! Awesome work! 好吧 XHIT为你准备了丰富的腹肌锻炼视频Well, XHIT has got plenty more ab workouts for you. 如果你没时间锻炼10分钟If you don’t have time for ten minutes, 我们有5分钟 8分钟 3分钟的腹肌视频we’ve got five minutes, we’ve got eight minutes, we’ve got three minutes abs. 都是为你们准备的All for you. 我们也上传了其他锻炼视频We’ve also got loads of other workouts. 我们有维密系列We’ve got Victoria’s Secret Series, 有氧运动 腿部锻炼 都是为你们准备的cardio workouts, leg busting, everything for you. 点击这里的按钮 会有消息发送给你Hit this button here. It’s gonna send you the newsletter 都是关于XHIT成员各种有趣的故事which it’s got all the fantastic things that XHITers’ going on. 如果你有任何疑问 推特上@我“the model pilot”If you got any questions, tweet me at the model pilot 或者在Facebook上联系我Rebecca Louise fitnessor on Facebook Rebecca Louise fitness. 感谢今天和我一起锻炼 我保证你们可以很快再次见到我们Thanks for working out with me today, I’ll make sure you visit us again soon.
  • 2021-08-28肌肉生理小常识关于肌肉的基本常识Muscle Basics 似乎每个人都想要更强壮 更紧致的肌肉It seems like everyone wants stronger, more toned muscles. 不过 要是说到如何练出强壮的肌肉But if you’re gonna talk about how to get those big muscles, 首先你需要明白这些肌肉的基本常识you first need understand the basics. 这会让你变得更加明智It makes you sound smarter, 而且 你也不想成为那样的家伙:and well, you don’t want to be that guy who 自己连基本的肌肉的生物学基础都不清楚doesn’t know his basic muscle biology, 却在肌肉训练方面到处给人提意见yet likes to give everyone training advice. 首先 最重要的是要明白:First, it’s important to understand that 人类肌肉所控制的 不仅是所有有意识的机体运动your muscles not only control every movement you consciously make, 而且 它们还控制全部无意识的机体运动but they also control every movement you don’t know you are making. 这意味着肌肉会控制食物在食道内的吞咽That means muscles control the movement of food down your esophagus, 控制动脉收缩调节血压they control the blood pressure by constraining arteries, 控制心脏的跳动and they beat your heart. 根据肌肉的功能和构造 我们将其分为三种类型:Based on their function and structure, we divide muscles into three types. 心肌Cardiac muscle, 其存在于心脏处which is found in your heart. 平滑肌Smooth muscle, 存在于像肠胃和血管这些地方found in the places like your stomach and intestine and blood vessels. 最后 骨骼肌And finally skeletal muscle, 其通常附着于骨骼上which is usually attached to bones. 它们有640块There are 640 of them, 而且也是唯一能通过意识操控的肌肉and they are the only ones that we consciously move. 它们也是我们脑海中一般认定的肌肉形象They are also what we normally think of when we think of muscles. 让我们来看一看典型的骨骼肌Now let’s look at a typical skeletal muscle, 肱二头肌your biceps. 它看起来 有点像这样It looks a bit like this. 红色的是真正的肌肉的部位The actual muscle is the red part. 它的上端通过肌腱与肩部相连It connects up here to your shoulder via tendons, 下端通过肌腱与桡骨相连and down here it connects the tendons to your radialis. 肌肉收缩是通过中间部分的肌肉细胞来实现的The work of contracting and shortening is all done right here, in this middle part, where the muscle cells. 一般人的肱二头肌的细胞数量大约为10亿个And in anyone’s biceps, we are talking on the order of a billion muscle cells. 这些肌肉细胞 会聚集形成肌束Now, these muscle cells are packaged within bundles, 肌束会参与形成更大的肌肉结构within bundles and the large framework of the muscle, 而这些构造都是沿着肌肉纵向延伸的and they all running lengthways down the muscle. 这里有个很酷的地方And here is the cool part, 单个的肌肉细胞形状细长 被称为肌纤维a single muscle cell called muscle fiber is long. 而肌纤维中 又充满着这样细长的肌原纤维It’s also packed full of these long myofibrils. 如果放大肌原纤维If you were to zoom into a myofibril, 就会发现 其组成结构是一小段一小段的you’d see that they are made of little sections, 称之为肌小节called sarcomere. 其所含有的肌丝 以很酷的交替方式排列着They have this cool alternating pattern of myofilaments. 这是真正让肌肉产生运动的地方This is where the real work of your muscle happens. 将肌丝进一步放大Let’s zoom in even further. 会看到肌球蛋白和肌动蛋白平行伸展You have myosin and actin filaments running parallel to each other. 在肌球蛋白上 都有这样弯曲延伸的部分The myosin filaments all have these bend extensions on them. 它们在接受到水解能量和神经信号后With the additional energy and signal from the nerve system, 会将肌动蛋白 大致上这样抓住they essentially grab onto the actin filaments, 通过曲向运行 向前拖拽 然后再放开bend to bring it along and then release. 无数这样的运动同时发生 从而让肌肉能够收缩With millions and billions of these working together, you are able to lift stuff. 我们首先有必要记住Now it’s important at this stage to remember that 骨骼肌有两种不同类型的肌纤维there are two different types of skeletal muscle fibers, 分别是 “慢肌纤维”和“快肌肉纤维”they are often refer to as ‘slow twitch’ and ‘fast twitch’. “快肌纤维” 能够让肌肉短时间内快速爆发Fast twitch muscles are optimized for short explosive burst, 不过 耐力较差and they tire quickly. “慢肌纤维” 在爆发力上较为逊色Slow twitch don’t have much short term power, 但是耐力很强but are really good at endurance. 每个人出生时带有确定比例的肌纤维Everyone is born with a certain ratio of these. 但也取决于你如何训练But depending on how you train, 你可以通过不同的运动来优化整个肌肉系统you can optimize your whole muscular system for different sports. 另外要知道肌肉的生长首先要让肌纤维断裂The next thing to understand is that muscles grow first by breaking down, 然后再重建组织then rebuilding the tissue. 当肌肉断裂和生长发生时候For muscle break down and growth to occur, 你必须通过创造压力来使你的肌肉适应you must force your muscles to adapt by creating stress. 这与你先前身体That’s different than your previous threshold, 已经适应的极限不同that your body’s already adapted to. 现在可以通过举更重的重量来创造这种压力Now this can be done by lifting heavier weights, 不断的改变你的训练方式continually changing your exercise, 并且让你的肌肉达到疲劳and pushing your muscles to fatigue. 直到你感觉精疲力竭 当运动完成时That’s when your feel the burn. After the workout is completed, 最重要的部分来了and the most important part begins, 充足的休息 并为你的肌肉提供充足的能量which is at adequate rest and providing ample fuel to your muscles, 然后它们就可以重新生长so they can regenerate and grow. 每个人都说你需要蛋白质的原因The reason everyone says you need protein 与我们所谈论的基础生物学密切相关has everything to do with the basic biology we talked about. 那些肌丝 包括肌动蛋白和肌球蛋白Those myofilaments, both the actin and myosin, 只是蛋白质的长链are just long chains of proteins. 如果你的体内没有足够的蛋白质If you don’t have enough protein in your body, 你的身体就不会重建 不会产生新的肌丝your body won’t start rebuilding and growing those filaments, 就这么简单 这就是真正需要做的and that’s where the real work is done and it’s as simple as that. 现在你知道了 有了这些肌肉的基础知识你又进步了一点儿So there you have it, a few muscle basics that you can be smarter, 更加懂得了如何让你的肌肉更加结实强壮and more informed when you’re trying to build and tone your muscles. 希望你们喜欢这个视频Hope you guys enjoy that video. 我真的很认真的在做这个视频 以确保I work really hard on them. I’m trying to make sure that I can pass on 把这些基础的运动科学知识传授给你this basic fundamental sport science knowledge to you. 顺便说一句By the way, 我们正在Tandem上与Ortho Carolina制作一系列的科学运动相关的视频we’re doing this whole sports science video in Tandem with Ortho Carolina. 下个视频我们将和Dr. Majors一起来到体育馆一定要看哟!Be sure that you check out the next video, we’re heading to the gym with Dr. Majors. 我们将要探究如何更科学的训练 并避免受伤这都是你身体应有的权利We’re gonna find out how to train smarter and stay injury free. I mean it’s all physics right.
  • 2021-08-2710分钟普拉提腹部塑形训练大家好! 我是来自FitnessBlender.com的凯丽Hey Guys! I’m Kelly from FitnessBlender.com 今天我为你准备了一个10分钟的核心练习And today I have a 10 minute core workout for you. 我们会主要针对我们的腹部 斜侧肌和背部下方We’re going to be targeting our Abs, obliques and our lower back. 你现在不需要任何辅助器械来做这个练习So you don’t need any equipment at all for this 我没有包括热身或缓和练习I haven’t included a warm-up or a cool-down, so if you haven’t done either of those, 如果你还没做 请一定自己做一下make sure you get them on your own. 如果已经做完了的话 那就让我们就开始吧Otherwise, let’s go ahead and jump right in. 我们从普拉提的骨盆后倾动作开始So we’re gonna start off with a Pilates imprint. 我们要做的许多练习都是普拉提中的动作A lot of these exercises are from Pilates and 还有一些是和其他练习动作混合在一起的some of them were kind of blend. 那么我们现在就开始 平躺 双脚踩地So we’re starting off flat on your back, feed on the ground, 然后顶起后腰让它离开垫子and you’re pulling your back up off the mat. 你的胯骨和你的肋骨相互远离your hip bone and your rib cage away from one another 然后再把它们收回来 倾斜你的骨盆and then you’re pulling them back in tilting your pelvis 这样它们能离的更近一些so that those are now closer. 你要吸气 抻长So you’re gonna inhale, stretch away, 顶起后腰 让它离开垫子bring your back up off the mat, 把它们俩收近时呼气exhale, as you bring those two closer together. 保持舒适缓慢地做这个动作So, just keep this going nice and slow, 这对你的背部特别好This is really fantastic for your back 也有助于训练成强壮的核心部位肌肉的力量and for building a good strong core strength. 吸气 腰部拱起 离开垫子Inhale, arch up away from the mat. 一边把腰收回再次放平在垫子上 一边呼气Exhale as you press your back flat on that mat again. [呼气][exhale] (吸气)[inhale] (3秒 2秒 1秒 时间到)[timer’s beeping, 3, 2,1, time’s up] 我们进行接下来的50秒的间隔练习前 休息10秒钟I’ve got 10 seconds rest before we switch into that next 50 second interval. 现在我们做仰卧屈膝卷腹练习We’re going to be doing Tabletops. 每次抬一条腿 抬到髋关节正上方I’m bringing up one leg at a time, right over that hip joint 我知道这挺难 但尽量不要把它抬得更靠近(前胸)I know it’s hard, but try to not bring it in any closer than that, 或离着太远or any further out than that. 如果你有镜子照的话 那会对你特别有帮助If you have mirror for feedback, that is gonna be very helpful. 你就每次抬起一只脚So you’re just bringing up one foot at a time, 抬起这条腿时 吸气;Inhales, you bring that leg up; 放回去时 呼气exhales, you set it back down. 随意选择适合自己的节奏Feel free to go at your own pace, 你要尽量把后腰平贴在垫子上 肚脐吸进去You’re trying to keep your back flat to the mat, your belly button sucked in 整个动作过程都保持不变in the entire time through the entire range of motion. 然后我们会在这基础上增加难度And we’re gonna be building on this in difficulty, 如果你需要的话 也可以保持做这个动作So if you need to, you can always stay right here 等你觉得自己够强壮的时候 再试难度大点的动作until you feel strong enough to try that harder version. 就这样一直来回做Just keep going back and forth 一旦你都知到了所有的动作提示 知道要做什么You’re more than welcome to put me on mute 你完全可以把我静音once catch all the cues here, once you know what you’re doing. 吸气 抬起脚Inhale, bring your foot in. 呼气 放回地面Exhale, drop it back down. (3秒 2秒 1秒 时间到)[timer’s beeping, 3, 2,1, time’s up] 好 接下来我们要做一个它的变化动作Alright, next step, we’re going to be doing a variation of this. 我们要做足尖交替点地…..呃…..We’ll be chasing toe taps…er.. 这次 你抬起一只脚 紧跟着再抬另一只This time, you bring one food up following with the other. 把它们停在髋关节正上方 后背保持平躺在垫子上so you can try to lock it in right over that hip joint keep your back flat. 保持呼吸 放下(腿) 再放下(另一条腿)keep that breathing pattern, going down, and down. 然后下次换另一条腿先抬起and then switch lead with the other foot by next time 如果你想让它难度大些 你可以悬在地面上方So, if you want to make this harder, you can always just hover over the ground 让双脚不沾地and not actually set your feet down. 但要确保你的后背是固定在垫子上的just make sure that you’re keeping that back pinned to the mat. (呼吸)[breathing] 这些就是那种慢慢在你身上起作用的练习These are the kinds of exercises that sneak up on you. 让你绝对有好的睡眠You’re definitely sleepers. 那些肌肉会开始燃烧 特别是在你注意肌肉状态的时候Those muscles will start to burn, especially if you’re focusing on form. 保持呼吸 继续做[keep breathing] 3秒 2秒 1秒[timer’s beeping, 3, 2,1, time’s up] 好 下一个动作我们会用同样的概念Alright, so next step, we’re going to be bringing in same idea 但是让双脚保持在上方平面位置but blocking those feet in at table top 然后每次放下一只脚and then just dropping down one at a time 一直保持这个姿势 时间尽可能长一些So we’re holding that position the whole time, so for as long as you can. 双腿要在双臂摆放的距离内 这样能用上你的核心肌肉群Keep your legs in your arms, so your core engaged. 每次放下一条腿 我说过的 试一试Drop down one at a time, like I said, try it, 如果你有个镜子 看到自己对你帮助会特别大if you have a mirror it’s really helpful to keep that feedback, 因为 如果你腿刚好在那个对的位置时because you’re going to feel it, it’s harder 你会感觉得到 它更难一些when you have your legs in the right spot. 膝关节保持90度Keep a 90 at the knee 就悬在髋关节正上方 一点儿都不要过这个位置and just hover right over that hip joint, don’t bring in any further 不然这个练习的效果就没有了It will take away the benefit of the exercise. 记住 要收小腹Remember, try to keep that belly pulled in 用后背平躺在垫子上flat to the mat with the back 均匀呼吸不要憋气Make sure you’re not holding your breath. (继续做)[keep doing] 我的肌肉已经在发抖了My muscles are definitely shaking already. 3秒 2秒 1秒[timer’s beeping] (时间到) 好 下一个动作 我们要变化一下Alright, so next step we’re going to switch it up a little bit. 身体要翻过来It would be flipping over. 做一个游泳者的背部反弓起姿势组合We’re going to do a back bow swimmer combination 腹部朝下平卧So, we’re like flat in the stomach 向上举起相对的手臂和脚We’re gonna be lifting up opposite hand and foot 然后换到另一边then switching to the other side, 然后再一起举起 同是离开垫子and then we’re bringing both up off the mat. 这次我们做相反的方向So, we’re doing that in the opposite over this time. 开始抬起相对的手臂和腿Start with the opposite hand and leg 相对的手和脚 然后成反弓型opposite hand and leg, and then you’re back bow. 无论你要做哪种速度都行 如果你想难度增大的话So go whatever pace you need to, if you wanna make it harder, 那就要确定你的手臂和脚不要沾到垫子休息make sure that you never resting on the mat. 起码要悬起来 离地面有一点点距离do at least a slight hover over the ground. 让那里的肌肉保持用力and keep those muscles engaged 这也是一个协调性的挑战It’s a coordination challenge as well. 诶呀 又做错了 现在对了Oops, I’m having a lot of trouble here, here we go. (均匀呼吸)[breathing] 你应该能感觉到你的背部So, you should feel this in your back 大腿后面部分in the backs of your thighs 和上半身的肌肉都在用力and your upper body. 3秒 2秒 1秒[timer’s beeping] 好了 下一个我们要做平板支撑加打开的动作Alright, next step we’re gonna be doing Plank plus Reach 纠正一下 是侧身平板支撑加打开的动作Sorry, Side Plank plus Reach 你要这样到这儿 然后向下重心压在一侧的脚和手臂上So, we’re gonna come right here and you can press up into your feet and your arm, 要不 如果你喜欢的话 可以这样做简单些的动作if you like, otherwise, use easier versions right here 手臂伸过头顶 然后手臂和腿收回up over your head, you’re pulling your leg in 再延长出去 脚尖绷直拉得再长些 然后收回extend back out, point your toes for extra credit and pull back in 所以 你现在在做一个很好的伸展练习So, you’re getting a good stretch here 你在锻炼你的核心肌群 你的侧斜肌while you’re working on your core, while you’re working on your obliques. 当你把它们收回时 也在锻炼腿部肌肉and then you’re working your legs as well when you pull them up. 伸展过头顶 吸气So, inhales, you reach up over head; 收回来时 呼气exhale as you come back up for that crunch (均匀呼吸)[breathing] 超过一半了Over half way. 保持你的肘部在肩关节的正下方Keep your elbow right under your shoulder joint 这样可以帮助防止有任何不适in order to help to prevent any discomfort here 还剩10秒钟左右About 10 seconds left. (均匀呼吸)[breathing] 3 2 1Three, two and one. 好 接下来换另一侧Alright, next, we’re gonna switch sides. 和刚才另一侧做的一样See, same thing on the other side here. 记得刚说过的 两脚摞在一起的难一点的变化吧?Remember that harder variation with the feet stacked? 或者你也可以继续做 尽量做时间长一些otherwise keep going as long as you can. 可以有舒服并长点的间隔休息 如果你需要的话 请随意So, nice long intervals, so feel free to take a break if you need one. 要不就尽可能地让自己努力Otherwise push yourself as hard as you can 注意力集中到你所有的肌肉群的focus on squeezing all of your muscles 收紧和用力上contracting everything. (均匀呼吸)[breathing] 我们做到一半了Here’s our half way point. (均匀呼吸)[breathing] 你会觉得你的大腿内侧肌肉也在发热You’re going to feel this burning in your thighs too. 所以别觉得奇怪它其实也是一种全身运动练习So don’t feel like that’s strange, it ends up being really kind of total body exercise. 还剩三秒钟了 (3 2 1)3 seconds left. [beeping] 好的 接下来我们做平板支撑加侧抻Alright, so next step, we’re gonna be doing a Plank plus a Side Star. 我们要转过来We’re gonna be rotating. 你可以选择做高位支撑 或是低位支撑You can do a tall plank or a low plank, it’s up to you. 用前臂或双手 你也可以让膝盖沾地Firearms or your hands, and you can also drop your knees 否则就像我说的 高位支撑也很好 我喜欢这个方法but otherwise, like I said a tall plank is good too, I prefer this way. 向上伸展 然后收回Stretching up, then tuck your hand back down, 再向另一侧打开and then open up on the other side. 做这个动作时想一想自己能变得强健的样子So, try to do this to think of being strong through this motion 伸展得你的躯干肌群又好又紧pull your core nice and tight 身体要保持在一条直线上Keep your body a straight line. 如果觉得累了的话 我说过 就把膝盖放到垫子上If you get tired, like I said, just drop your knees. 规则都是一样的 身体到膝盖要保持成一条直线All the rules are the same, try to keep your body a straight line to those knees. (换另一侧)[change side] 还有15秒15 seconds left. (换回高位支撑)[change back to high position] 肘部要稍稍弯曲 这样你的手臂也能得到锻炼Keep slightly bending your elbows so that your arms also get a workout. 尽量不要伸直肘关节Try no to lock out those elbows (3秒 2秒 1秒)[timer is beeping] 好的 我们只剩下几个没做了Alright. So, we have just a few left already. 接下来我们要做鸟狗式动作So, next step we’re gonna be doing a Bird Dog. 这又是一个对后背特别好的练习So, it’s another one that’s really great for your back. 你可以用四种不同的方式做So, you can do this in a couple of different ways which are in all fours 你可以一次用一个手臂 旋转一下就可以You can do one limb at a time, just rotating all the way around. 然后把腿伸出去and then out to those legs, or 或者也可以同时用相对的手臂和腿you can do opposite hand and opposite leg. 慢慢练 它需要一点平衡能力So take your time with this, it might require a little bit of balance 找到你觉得合适方式to find out what you’re comfortable with. 否则的话 你就慢慢抬起手紧肌肉otherwise you’re just slowly bring it up squeeze 让身体保持一条直线try to keep your body in a straight line. 来回交替Alternating back and forth. (均匀呼吸)[breathing] 还剩10秒钟About 10 seconds left. (呼吸)[breathing] (3秒 2秒 1秒)[timer beeping] 好了 我们已经做完了最后的间隔练习Alright, so we already had our last interval. 接下来做俯卧支撑成宝宝趴的姿势Next step we’re going to do a Push Up to a Child’s Pose. 因为虽然它只需要用一点力 一点伸展because this ends up being a little bit of work, a little bit of stretch, 但从头到尾都要保持你的核心肌群又好又紧绷but the whole way through, you need to keep your core nice and tight 特别是这个俯卧支撑能帮助保护你的背部especially through this push up, helps protect your back 撑起来之后马上伸展你的后背摆成宝宝趴的姿势but you’re gonna push up, then instantly stretch back into this child’s pose. 趴一秒之后 再回到之前的动作 把重心移到手臂上So, enjoy that stretch for just a second before you come back up transfer your weight to your arms 做俯卧撑起and do your push up. 如果做完这个健身之后 你打算在做其他的练习So, if you’re planing on doing another workout after this, 你可能想保持稍快一点的节奏you might want to keep the pace on this pretty quick 那样你就不会伸展过度so you don’t end up stretching too much. 不小心让自己精疲力尽and accidentally winding yourself down. 你的核心肌群又好又紧绷Your core, nice and tight. 让颈部保持在一个健康的直线走向 尽量不要…….呃Keep your neck in a healthy alignment try not to…ah 让身体塌下来start to caving in (保持一秒钟)[stay for a second] 还有大概10秒Right around 10 seconds left. (均匀呼吸)[breathing] (3秒 2秒 1秒)[timer’s beeping] 好了 我们已经完成了这10分的练习Alright. And that’s our 10 minutes already. 做得不错!So, good job. 如果你不打算接下来再做其他的健身If you’re not going onto another workout, 你一定要短暂地做一下伸展make sure that you do a quick pull and stretch. 做得不错 朋友们 这个健身练习就完成了Otherwise, good job guys. This workout is complete.
  • 2021-08-27请不要再尝试摸脚趾了!(没有益处)《纤动男士》 大家好 我是athleanx.com的Jeff Cavaliere 现在帮我个忙 做这件事 把你的手臂向下伸展 触摸你的脚趾 然后再帮我个忙 别再这样做了 你看 人们认为触摸他们自己的脚趾 在某种程度上是一个晴雨表 可以检验你身体的灵活性 这动作你们应该都能做到 如果能做到这个动作 那你真是挺棒的 可实际上 我认为您给了自己一种虚假自信 当您认为这动作就是自己应该做的 就会加剧自身的功能障碍 因为我现在就可以让不能碰到脚趾的人 触摸到或是非常接近你的脚趾 看好了我是怎么做的 别就这么保持着这个姿势 你要让你的臀部保持拱形 背部也保持拱起 然后你就可以把手臂向下伸展 要收紧臀部哦 然后像我这样把手臂向下伸展 让你的手在前方自然下垂 然后去碰脚趾 这个动作我们所有人都能做 而我只想告诉你们 其实这个动作没啥益处 事实上对于我来说 它更像是一个警告信号 如果您做这个动作 这表明您有多功能障碍 因为我们可以看到 这姿势会造成胸后凸症 这种疾病是我们不希望看到的 现在我们看到的是骨盆后倾 造成的这种姿态是我们都不想有的 看这个姿势 这会让我们的胳膊略微毫无支撑的悬着 这也使我们的肩胛骨没有真正稳固的支撑 这可不是我们所希望的 这些情况我们都不想看到 因此 取而代之我们应该做的 是试着向上伸展手臂 而非向下伸展 如果你对于“摸脚趾”这个动作上瘾 就按我刚刚说的这方法做 我保证 按我说的做 绝对有奇效 绝对比你不停“摸脚趾”要好 我想让你这样做 就面对这面墙壁 我们大家一起 现在我需要你迈出一条腿 然后 我需要你站在离墙约三英尺的地方 接下来我把右脚放在这儿 然后我把左脚放在后边 再紧挨着往后走一步 这儿就是我的“后退中止线” 离墙壁大约三英尺的距离 然后 我迈出一条腿 抵在墙上 好了 这就是我的“大步走姿势” 立刻就能看出效果 这个姿势让我们的背部变得更平坦了 明白了吗 这更多的是向前倾斜 或是前后移动式倾斜 而非完全的向后倾斜 接下来 我把手放在这面墙上 而我要做的就是 尽力让我的胸部碰到墙壁 如果我们真的能碰到墙壁 我们必须是前倾的而不是向下伸展的 前倾会让我们的腿部得到充分伸展 如果你有肌肉紧绷的问题 在这个动作上就能体现出来 因为我们正保持着前倾的姿势 现在我需要做的就是试着举高我的双手 这感觉就像在向上攀爬似的 所以如果你现在在我身边 就能看到 我正在努力让胸部更靠近墙壁一些 这个姿势会让我的骨盆保持结实 我可不许自己的身体往哪个方向乱扭 而且 我正在平视着墙壁 并试图把手臂向上伸展 看看这动作的效果 首先这会把骨盆固定在正确位置 它实际上也让我们的小腿做了一些伸展运动 因为我们下肢的踝关节正处在背屈的动作中 并且我也在试图让自己的胸部得到扩展 这才是我们真正需要的 这种方式也不会像这样加剧我们的胸部后凸 接下来我们要进入胸部扩展环节 这是我们很多人的短板 所以让我们站起来 尽力向上伸展 就保持这样的一个姿势 然后 让我们试着尽力和墙壁离得近一些 您应该努力保持30秒这个姿势 而不是这个“触摸脚趾”的姿势 直到你坚持不住为止 好了我换姿势了 现在我用另一条腿做这个动作 我退后些 摆好姿势 将身体略微前倾 保持住后背的平直 或者至少也保持住轻微的前倾 现在我把手举高 尽力让自己更靠近墙壁 接下来我得告诉你 没错 这动作显示出了我确实有腿肌紧绷的情况 而这个“触摸脚趾”的向下的动作 是会掩盖很多问题的 “触摸脚趾”的动作真一点都帮不到你 也达不到你想要的效果 所以如果不想你自己搞出那么多麻烦 做这个动作 别做“触摸脚趾”的动作 我保证各位会更了解自己的身体状况 那么怎样强化你做的呢 你可以后退做背部的硬拉动作 也可以后退一步 去做任何下半身的复合动作 这样让身体各部分都保持在更好的位置 这可不是通过你欺骗自己说 你拥有一些实际上没有的灵活性而得来的 如果各位想看看我们正在谈论的项目 以及这其中的所有细节 因为它们显然很重要 我们也不会在根本不重要的事情上误导您 您可以登录athleanx.com查找 如果觉得视频有帮助 请点赞或评论 让我知道我做的挺好 我会尽力为各位做到最好 如果您已经点赞评论 也可以订阅我的频道 这样我们更新视频的时候 您就不会错过啦 好了 各位 下个视频见
  • 2021-08-27无设备塑臀(家庭健身流程!!)嘿 各位!Hey, you guys! 也许你正旅游Maybe you’re traveling, 或你在家现在没有任何健身设备or you’re at home and you don ’ t have any equipment today. 别担心!No worries! 我们将进行无器材的臀部训练We’re going to do a no-equipment butt workout. 我们将做30秒的健身We’re going to do 30 seconds of work, 20秒的休息 完成三个循环20 seconds of rest, 3 rounds. 我们就此开始吧!Here we go! 我们的第一个动作是单脚站立双手触地Our first exercise is one leg hand touches. 首先单脚站立You’re going to stand on one leg, 慢慢下蹲 重心穿过臀部think about dropping back, down through your glute as 试着将手掌放在地板上you try to reach your palms to the ground. 这样就得到了全方位的运动You get a full range of motion, 然后保持按压动作起身 回到起始动作and then you’re going to press all the way up, to start. 单腿保持蹲姿One leg squat hold. 单脚站立You’re going to stand on one leg, 另一只脚向后踢you’re going to kick the opposite leg out back, behind you, 弯曲到90度角you’re going to lower into a 90 degree angle, 并要坚持住and really think about holding that 保持整整30秒for the full 30 seconds. 如果你做不到 可短暂起立然后下蹲If you can’t, stand up briefly, and then dropback down. 我们的第三个动作是中后卫上踢腿Our third exercise is linebacker kick-ups. 你要先将手放地上You’re going to start with your hands on theground. 一条腿弯曲One leg is going to be bent, 另一条腿放下you’re going to bring the opposite leg down, and then you’re 然后向上踢腿 高抬到空中going to kick it straight up, high in theair. 要确保臀部肌肉发力Really making sure you hit that glute. 我们的第四个动作是间歇屈膝跳Our fourth exercise is popping plie jumps. 从屈膝下蹲的姿势开始You’re going to start in a plie position 把你的手向下指向地板with your hands down pointed toward the ground. 做弹跳时要保持下蹲姿势You’re going to stay low as you do explosivepop jumps. 好的各位All right, you guys. 没有器材 等于没借口No equipment, equals no excuses. 很高兴您能同我们一起完成这套练习 嘿I’m glad you got in there and got that workout done today. Hey, 请登录athleanxxforwomen.comcheck out ATHLEANXXforWomen.com. 如果喜欢请给我们点赞Give us a thumbs up if you liked the workout, 一定要订阅哈make sure you subscribe, and I’ll workout 我将继续同大家一起锻炼with you guys soon.
  • 2021-08-27全身冲击挑战( HIIT进阶 !!)哈喽 大家好!Hey, you guys! 我是Athlean-XX for Women的梅丽莎I’m Melissa for Athlean-XX for Women, 今天 我给大家准备了一个21分钟的全身冲击挑战 现在开始and today I have a 21 minute, full body challenge for you to do today,let’s go 我给你们准备了七项训练I have seven exercises for you to do. 要做三次We’re going to go through them three times, 一共锻炼21分钟for a 21 minute workout. 现在开始第一项——准备 这个是很有趣的so exercise number one – be ready, thisone is fun. 我们要做两个发射的俯卧撑We are going to do two launching pushups, 并且我们要爬回去and we’re going to bear crawl back. 我会给你演示一下I’ll show you some modifications. 如果你说还没准备好If you’re like”Yeah, I’m not there yet.” 好的Okay. no problem. 让我来给你演示一下你们应该怎么做Let me show you what you can do.so 现在做俯卧撑的姿势you’re going to start off in pushup position, 但是我希望你先蜷缩but I want you to get back. 你准备发射 伏地挺身You’re going to launch forward, and get intoa pushup. 再来一次You’re going to do it again. 蜷缩 伏地挺身Launch back, pushup. 你这样做 噢So what you can do – oh, 然后爬回来准备and then you’re going to bear crawl back, and you’re going 再来一次to do it again. 改变姿势 你可以用手爬这前进 俯卧撑So for modification you can walk your hands forward. 向前跳 把手伸展开pushup,jump forward, walk your hands out, 伏地挺身 然后爬回去pushup, and then bear crawl back 第二 你需要一个盒子Then number two, you’re going to need a box 你需要跳上去You’re going to need something to jump on. 我建议你有三个下蹲起跳的动作I want you to give me three jump squats, 然后跳到盒子上and then jump onto the box. so it’s 一 二 三one, two, three. 无论何时你跳到盒子上Anytime you jump on the box 或者落地 一直保持下蹲的状态来保护你的膝盖or land, always land right into a squat to protect your knees 第三 坐仰卧起坐 并且出拳Number three: you’re going to do sit-ups with punches. 我们可以像这样做So we can actually do this. 把脚翘起来 做仰卧起坐Put your feet up and do some sit-ups, 如果你喜欢 也可以出拳if you would like, and punch. 如果你不喜欢把脚抬起来If you don’ t want to put your feet up put them 就把脚放地上 做同样的动作 仰卧起坐on the ground and do the same thing. Sit-up, 出拳两次two punches. 你也可以把脚You can also put your feet 抬起来 如果你不想用盒子 就把它们保持这样的状态up if you don ’ t want to use the box and just hold them up here, 看哪个动作最有挑战性and just see which version is more challenging for you. 这是第三That’s number three. 第四 你需要Number four: you’re going to do 准备好俯卧撑的状态– you’re going to start in pushup position. 我称它为带有蜘蛛侠踢的爬山者This is what I call a double mountain climber with a Spiderman kick through. 把你的脚向前跳 去触碰你的手和背So you’re going to jump your feet up to your hands and back, 用一只脚 伸出来then take one foot, step it up, 踢过去and kick through. 再返回Put it back. 向前向后跳 踩 踢So you’re jumping forward and back. Step,kick. 这是练习四That’s exercise number four. 第五 你需要一个沙袋Number five, you’re going to need your sandbag 或者你需要一些砝码or you could use some weights. 带着这些重量 做下蹲We’re going to do a squat with two presses. 做一次下蹲 向上举起两次So you’re going to do one squat, press up for two. 一个下蹲 举起两次One squat, press up for two. 这是第五That’s number five. 第六Number six. 我喜欢这个 特别有趣I like this one.that’s a lot fun 如果你们喜欢深蹲For those of you who like dips 就可以做立卧撑跳you’re going to do a dip burpee. 把手放下 把腿伸开So you’re going to put your hands down, jump your feet out, 两次下蹲 跳回来two dips, you’re going to jump back, 或者跳起来and jump up. 开始之前 你需要确保知道凳子So make sure you know where your bench or your chair 或者椅子在哪before you begin. 跳这伸开 或者慢慢展开Jump your feet out, or you can step them out. 做两次下蹲 跳回来 站起Give me two dips, then jump your feet back, and stand up. 这是第六That’s exercise number six. 是的Yes. 第七 最后一个练习Number seven, your last exercise. 这个非常有挑战性This one’s very challenging. 我给你展示一下I’m going to show you a modification 以防你们没有准备好in case you guys aren’t ready for this yet. 用一条凳子 脚放上去Use a bench to put your feet on. 成俯卧撑姿势You’re going to be in pushup position, 把一只手用手肘支撑and you’re going to go down one elbow at a time, 向后伸直and then back up. 另一个动作 你不需要凳子A modification: you don’t need the bench. 你只需要把脚放地上 做相同的动作You can just put your feet on the ground and do the same thing. 这就是第七And those are the seven exercises. 非常好 朋友们Awesome job, you guys! 你挑战了吗Were you challenged? 我已经挑战过I know that I was. 这真的是特别难的训练 但也只有二十一分钟This is a tough, tough workout, and only 21 minutes long. 它非常有用 今天我做的还挺好It’s pretty awesome.so great job today 我希望你们能享受它I hope you guys enjoyed it. 我是 ATHLEANXX for Women 的 MelissMy name is Melissa for ATHLEANXX for Women, 期待下次见面and I’ll see you guys next time.
  • 2021-08-27这样做仰卧起坐就是浪费时间Sit-Ups are not as effective as many other exercises.仰卧起坐不像其他很多运动一样有效 They’re limited in terms of variations and progressions,它们在身体的塑形和进步方面是有限的 and they’re not optimal when it comes to spinal health.它们对脊柱的健康不是最佳的 One of the best alternatives you can do is the Hollow Body Hold.你能做的最好的替代选择之一就是全身屈 To prove this there’re 3 points in which this exercise beats Sit-Ups by far.有三点能证明这种锻炼比仰卧起坐强多了 The 1st one is upper & lower Abs.第一点就是上下部分的腹肌 When you do a Sit-Up you mostly work your abs当你做仰卧起坐时 by flexing your thoracic spine.通常是收缩你胸部的脊柱 Of course, you can also tilt your pelvis in this position.当然 你也能在这个姿势里倾斜你的盆骨 But the impact for your lower abs is not as high但这对你底部腹肌的影响不如 as when you extend your legs.你伸展腿时的影响大 The Hollow Body Hold is a great mix全身屈很好的结合了 between upper and lower Abs,上下部的腹肌 because you have to flex your因为你要通过弯曲你的 spine to lift your shoulder blades from the ground脊柱来使你的肩胛骨离开地面 and you have to tilt your pelvis to hold your abs并且你在抬起腿时 under tension when raising your legs.需要倾斜你的盆骨来保持腹肌的拉力 With these 2 movements you hit通过这两个动作 the upper and lower parts of your abs,你训练到了你腹肌的上下部 and you can also adapt them to your level.而且你还能根据你的等级调整动作 This brings us to the 2nd point which are the progressions.这就带来了第二点 关于进程 When you do the Hollow Body Hold,当你在做全身屈时 you can easily adapt the progressions to your level.你能很轻松的让这个进程适应你的等级 The more you extend your body the harder this movement gets.你越是舒展你的身体 这个动作就越难 When you extend your arms or your legs,当你舒展开你的手臂和腿时 your abs have do work more because of the longer lever.你的腹肌会因为杠杆变长而更多的做功 If you extend your arms it’s harder to如果你伸展开手臂后 raise your upper body from the ground.很难再让你的抬起上半身 离开地面 If you extend your legs it’s harder for your pelvis如果你伸展开你的腿后 to keep the correct position.很难再使你的盆骨保持在正确位置 Both movements will contract your abs in an optimal way.这两种运动都能很有效的收缩你的腹肌 Always take care of the right execution.记住要执行正确的动作 Raise shoulder blades from the ground将肩胛骨从地面抬起 and hold your pelvis in the correct position.然后将盆骨保持在正确位置 Tuck your legs if you can’t hold the right pelvis position. 如果你不能保持正确的盆骨位置 就把腿收起来 Otherwise, you’ll not work your abs 否则 你没法锻炼到你的腹肌 but put unnecessary load on your lower spine.反而会给底部的脊柱加上不必要的负担 Also take care that you tuck your chin还要记住收起你的下巴 and keep your head in the neutral position.将脑袋保持在一个中间的位置 The last benefit is that the Hollow Body Hold is more最后一个好处是全身屈更像是 of a Static Exercise.属于静态的运动 In the Sit-Ups you flex your spine over and over again.仰卧起坐中 你一次又一次的收缩你的脊柱 If you do this repeat compression everyday如果你每天重复 for a lot of laps很多次这样的压缩 it can cause degeneration in your discs.会让你的椎间盘恶化 The result can vary from back pain to serious medical conditions.会造成背痛甚至更严重的身体状况 Your spine is designed to move but not to do an excessive amount你的脊柱进化出来是为了移动而不是一遍又一遍 of compression work over and over again.执行大量的压迫性工作 Movement is important.运动很重要 But too much of the same movement might degenerate it. 但过量的运动会使其受损 But, of course, it’s not bad to do dynamic movements in general.不过 当然了 进行有活力的运动通常是不错的 If you want to use the Hollow Body Hold如果你想把全身屈当做 as a dynamic exercise you can do the Log Roll.一个有活力的锻炼 你可以做原木翻滚练习 Here you don’t have the disadvantages这就不会有一次次重复高压迫的运动 of the over and over repeated movement with high compression.造成的坏处了 You only have the slight movement in your spine,你只需要轻轻的动动你的脊柱 and you also have the benefit并且通过这项锻炼有助于你 that you also train your obliques and your back muscles with this exercise.训练到腹斜肌和你的背肌 On top of that it’s also a coordinated exercise.最重要的是它还是协调性的训练 Another great variation are the Hollow Body Rocks.另一个好的变化形式是端腹起 Here you hold your body under tension and add a rocking motion.用拉力保持身形的同时 加入摇摆动作 This will increase your core stability a lot,这在会很大程度上加强你的核心稳定性 because in addition to the hold,因为除了要保持身形外 you also have to stabilize your body during the complete motion你还得在完整的运动过程中稳定你的身形 in different positions and with different intensities.不同的位置有不同的强度 If you’re looking for a complete workout program如果你在寻求一个完整的锻炼计划 we got a special offer for you.我们能给你提供一个特殊的方案 Until the end of July,在七月末之前 we give you 20 % discount for all workout bundles.我们为所有的锻炼包提供20%的折扣 Just visit our website and get your bundle now. 现在只需要来我们的网站 获取你自己的运动包 Thx! Alex.谢谢 我是亚历克斯
  • 2021-08-27如何做一碗健康有利于减肥的汤你这周要结婚了So you are heading to the wedding this weekend and 你的前任也会来参加婚礼 你一定想穿上展示自己身材的婚纱 让自己看起来是美美的吧your ex is gonna be there, and you wanna look slim in that tight little cocktail dress, don’t you? 那你可以试试我的 完美新娘汤So try my slimming-bridesmaids soup. 加入一些洋葱Start, searing off some onions, 一些芹菜 韭菜 胡萝卜丁some celery, leeks and carrots. 然后加点橄榄油 放在中火上煮And then put that with a little bit of olive oil over an medium heat. 我们还会加点鸡汤 它基本上没有卡路里We’re gonna add chicken stock which is actually virtually calorie free. 然后刮刮锅的底部 把粘锅的东西刮掉We’re gonna dig lazer pan meaning we’re gonna take the brown bits…Oh my lord! Off the bottom! 哎哟Oops. 鸡汤很提味儿 还不会有多余的卡路里Chicken stock adds a lot of flavor without adding a lot of calories, 所以你如果想减肥 你可以用它替代so to get you smart and slim, you should be cooking with that as an alternative 动物油植物油黄油之类to heavy fats, oils and butters. 我喜欢喝汤 喝汤让我感觉超级满足I love eating soup. It’s so filling and so satisfying 而且一般没什么卡路里 我也会在汤里加一些熟大麦and it has virtually no calories. So we’re gonna add some cooked barley into the soup, 再给汤提个鲜 一些香草之类的也能够提鲜还不会有卡路里Fresh time again! Any fresh herb adds tons of flavor and virtually no calories. 所以你应该经常做饭的时候用一用So you should be cooking with them much more often. 核桃里有大量的欧米伽-3脂肪酸So walnuts are full of Omega-3 fatty acids 这是超级好的植物蛋白 所以你应该多多食用And this is a great high-quality plant protein that you should be consuming more of 它能让你的皮肤 头发 指甲都更好It’s great for your skin, hair and nails. 并且 我们都知道这种脂肪酸能让你更健康更聪明And Omegas, as we know, keep you healthy and smart. 每个人都喜欢有灵气的姑娘 这汤里现在已经有And everybody loves a smart girl. So in the soup already we’ve got leeks, 韭菜 胡萝卜 洋葱 大麦 核桃 鸡汤 最后一个材料——甘蓝菜carrots, onions, barley, walnuts, stock, next ingredient – kale. 甘蓝是一个超级棒的食物 富含维他命A C KKale is a super food. It’s full of vitamins A, C and K. 你肯定会想喜欢这个材料You definitely wanna add this to your diet. And 你如果在结婚前每天都喝上一两杯这个汤if you have a cup or two of this every day before the wedding, 你会变得很苗条 能够穿上美美的婚纱you’re gonna look slim in that dress 每个姑娘都会想让她们的前男友嫉妒 对吧?肯定不只是我Everybody wants to make their ex-boyfriend jealous, right? It’s not just me. 这就是让你成为完美新娘的方法Here’s to you looking fabulous in that bridesmaid dress. 嗯~闻起来可真是热辣性感啊Mmm…Mmm.Mmm, smells like hot and sexy.
  • 2021-08-275个最严重的腿部运动错误大家好 我是你们的教练艾米•乔Hey guys, trainer Amy Joe here. 今天我们将讨论健身中 5个最严重的腿部训练误区And today we’re gonna discuss the five worst leg mistakes. 看看你是否中招了Are you doing any? 我们即将谈到的第一个错误训练方式是 你负重不够The first one we’re going to discuss is you’re not going heavy enough. 对 的确有很多理论是说可以举轻一点So there is a lot of theories about going a little bit lighter, 如果你不想增加双腿的围度you don’t wanna increase the size of your legs, 不想增大你的臀围you don’t wanna increase the size of your butt. 但我可以告诉你 增肌真的很难But I can tell you it’s really hard to add muscle mass. 的确是那样 对女性来讲 增肌真的不容易That’s the thing. For women, it’s really difficult to add muscle mass. 所以 我建议你尽量举的重一点So, I encourage you to lift heavy enough. 如果你举的太轻 那你的身体就会逐渐适应这个重量If you’re lifting too light, your body is going to adapt, 你也就没法增肌you’re not really going to add muscle mass. 因此我建议你确保自己举的足够重So I encourage you to make sure you’re lifting heavy enough, 确保第二天你会感到轻微的疼痛make sure that the next day you feel a little tender, sore, 那就表明你的肌肉正在增加and you’re building on that. 而在下一次训练时 你就可以再举更重一些So then the next workout, you are adding a little bit more weight than you were. 同时记录好你举的重量 下次就大概知道需要增加多少And make a record what you’re doing as well, so you kind of know what to add. 此外 我认为拉伸也同样重要And I think that it’s also really important to stretch. 另一个严重的训练误区就是 不做拉伸训练I think another big mistake that you might be doing is not stretching, 这样你的柔韧性就不够you are not flexible enough. 所以 当你做深蹲练习 So therefore, when you are performing a squat, 箭步蹲或者硬拉时when you’re performing a lunge, when you’re performing a deadlift, 你就没办法把动作做得很到位you can’t go as deep as you should be able to, 因为你的身体太紧了because you are too tight. 因此要确保你已经用泡沫轴进行了身体拉伸So make sure you are foam rolling, make sure you’re stretching. 如果按摩可以帮你拉伸 那就按摩吧If massage helps you, do that as well. 如果你身体柔韧性增强But I think if you increase your flexibility, 那你深蹲和箭步蹲的灵活性也会提高you’re also helping your mobility with your squat, your mobility with your lunge, 同时还能预防受伤preventing injuries as well. 这样能让你训练更持久So you can have longevity and training. 所以拉伸真的很重要But it’s a really important one. 以上就是第二点 柔韧性不够 要确保做好拉伸运动So that’s number two is you are not flexible enough. So make sure you’re stretching. 第三个腿部训练误区Number three worst leg mistake 就是你没有建立意识和肌肉的联系is not training with the muscle mind connection. 你没有在慢慢练习你的肌肉 反而训练得太快了You are not slowing things down. You’re training too fast. 你并没有一个动作一个动作认真地练习肌肉You are going through the motions. You’re not being deliberate. 当你在做仰卧起坐 深蹲When you are performing a head thrust, when you are performing a squat, 和腿部弯举时when you are doing a hamstring curl, 你有想过每个动作分别能训练哪部分的肌肉吗?are you thinking about that very exercise? 什么动作能锻炼你的腿?And what it’s doing to your legs? 你在尽力做标准的伸展和收缩吗?Are you trying to get the full contraction, full stretch? 我认为人们锻炼时犯得最大的一个错误就是 他们根本没做到这点One of the biggest mistakes I see is that individuals aren’t doing that. 你可以选择最最基础的训练 但通过增加意识和肌肉的联系程度So you can take a basic basic exercise, and make it really hard, 达到增加训练难度的目的by increasing that mind muscle connection. 所以我建议你慢慢来So I encourage you to slow things down, 并开始思考 我怎样做才能使训练更加深入and start to say how can I make this exercise harder. 我曾经经年累月地做过一样的训练I’ve been doing the same exercise for how many years now, how many months now. 怎样做才能让训练更深入呢?How can I make it harder? 这就是第三点That’s number three. 第四点误区是 训练强度不够 你没有充分地锻炼你的双腿Number four is not training enough, not training your legs enough. 对你而言一周一次的训练可能并不够Maybe one time a week is not enough for you. 你需要的也许是一周两次的腿部训练Maybe you need to be on your legs, doing two leg workouts a week. 一周两次的腿部训练对我而言刚刚好I enjoy doing two leg workouts a week. 我觉得那样做的确帮我提高了我的健身水平I feel like that’s really helped me step up my level of fitness 而且 你懂的 我已经通过这个训练燃烧更多卡路里and I’ve, you know, gained more caloric burn from it 因为我腿上有很大的肌肉群because they are such a large muscle group. 当我把腿部训练的频率增加到一周两次时 我感觉我收获了更多So I feel like I’ve got more bang for my buck when I added two leg workouts a week. 我倾向于每隔三四天做一次腿部训练I like to keep it about 3 or 4 days apart. 可能其中一次我会倾向于做更大重量的腿部训练Maybe one of them I will focus on heavier leg exercises 然后另一次我就不会像上次那样做大重量的锻炼and then the second one I won’t do as many of heavier exercises 但我仍然会做一些针对腿后肌和臀肌的锻炼but still performing, you know, hamstrings and glutes leg exercises. 这也是我的另一个建议 或许你需要每周再增加额外的一天去做腿部训练So that’s another one: add maybe another day in your week for legs. 最后 也是最严重的误区 我发现健身的女性 你们吃的太少了!The other, final worst mistake that I find women making is you are not eating enough. 好吧 尽管你们所做的所有运动都很完美Alright. So all of these things are excellent, 腿部锻炼也非常辛苦that you are working out, you are training your legs hard, 但如果你们总是试图处于饮食赤字的状态but if you are always trying to be in a deficit, 总是吃得很少 每天摄取的卡路里不足if you are always trying to under-eat, be in a caloric deficit for the day, 你就无法为腿部训练提供足够能量 事后也很难从大强度的训练中恢复过来you are not going to provide fuel and recovery for how hard you’re training your legs. 如果你正试着增肌 那你的主要目标So if you are trying to add muscle mass, and that’s your main goal, 就要放在锻炼前后摄取优质的碳水化合物上then focus on getting a good carbohydrate meal pre and post workout. 我认为这种方法非常适合补充身体中的碳水化合物I think that’s a really excellent window to provide your body with good carbohydrate nutrients. 要保持锻炼前后碳水和蛋白质的平衡A balance of carbohydrates and protein is perfect for pre- and post-workout. 尽可能多吃一点鸡肉 米饭 一杯蛋白奶昔或者一个百吉饼Something like chicken and rice, or a protein shake and a bagel. 那可能会是你一天中最丰盛的两餐But you know, get get full, and make that maybe your two biggest meals of the day. 所以如果你吃得不够多 你就不能在运动后快速恢复体力So if you under eat, you’re not gonna add the recovery, 也就无法达到你增肌的目的you’re not gonna add the muscle mass that you’re looking for. 这就是我最后的建议So that’s my final tip. 因为这五个关于腿部训练的重大误区是许多女性在健身中都会犯的For, you know, five worst mistakes that a lot of women are doing 其实 你的腿部训练计划本可以更快 更有效地进行you know, that you can have faster, quicker, more efficient results for your legs 那么以上就是我所提到的五点误区如果你还有其它观点 可以在下方评论So those are my five. If you have others, comment below. 让我知道你的观点或想法Let us know a few of your ideas or a few of your thoughts. 如果你对任何内容有疑问 也请让我们知道If you have questions on any of these, let us know. 谢谢观看 我是你们健身教练艾米下期见 拜拜Thanks for joining me today. I’m trainer Amy Joe. And we’ll see you next time. Bye.
  • 2021-08-27如何正确地深蹲(健身动作)怎么样 小伙伴们?What’s up, guys? Jeff Cavaliere ATHLEANX.COM.网站Jeff Cavaliere, ATHLEANX.COM. 显然深蹲运动是Obviously, the squat. 一种主要针对下身的力量训练Obviously a major focus of a lower body strength program. 怎么说呢?Why? 它是我们最常见的健身运动之一Because it’s one the most functional movement patterns we do. 我们都知道有一些贯穿整个深蹲运动过程的动作点We do know that there are some checkpoints, though with the squat. 我想很多小伙伴忽视了其中最重要的一点And I think that a lot of guys are overlooking one of the most important, and I’m want to 今天我就告诉你们show you that today. 当我们做深蹲时 我们都知道肘部要弯曲 头要抬直When we squat, we know that elbows should be tucked, head should be up, feet should 脚要在一条直线上 脚趾朝前我们蹲下去时膝盖便会向前伸be on a line, toes pointed out, knees go out as we go down. 不久我将会做另一个视频 讲一种并不是适合所有人的深蹲方式Now, I’m going to do a whole other video talking about how one squat position doesn’t fit for 好了 那个日后再说everybody, ok, but we’ll get to that at a different time. 在这节课 即使我们知道那些要点For this video, though, we know those points. 我希望向你们展示 甚至你把所有那些动作点都做对了And I wanted to show you how even when you have all those checkpoints right, chest out, 对 挺起胸来right. 仍然有一个地方 你居然还是可能会做错There’s still one thing that you could be doing dramatically wrong, and I’ll show you 今天我就来教你怎样把它给做对了how to fix that today. 现在我们随便拿一根棍子 把它放地上这儿So we take any kind of a stick that we can put on the ground here, and we know that if 要知道 如果你想正确地做好深蹲运动 你身子要直you want to squat, and squat properly, you should be square, right. 就像打高尔夫那样It’s like playing golf. 打过高尔夫球的人都知道要站成和这条线保持一致Anybody’s that ever played golf, they should be squared to the line. 这样我的脚就是直的So, my feet are square here. 我们再把脚趾伸出一点 好了 还是和直线保持一致的We’re going to point the toes out a little bit, ok, still square to the line. 无论你的脚趾是直朝前的还是伸出一点Whether your toes are straight ahead or whether your toes are pointed out, your feet are still 你的脚还是要在直线之上并和它保持一致square and lined up on that line. 当我开始下蹲 膝盖又会伸出去 然后我蹲了下来When I go down into the squat, again, the knees will go out, and I come down. 头是抬直的Head’s up. 挺胸Chest out. 肘部也弯了下去 对的Elbows down, right. 深蹲达成了Gluts engaged. 但还是有一个大问题There’s still one major problem. 看着Watch. 如果我拿着这个 我把它放我臀部这儿 好的If I take this, and I put it up against my hips right here, ok, this has also got to 这个也要保持直角be square. 这样做应该也能保持身线一致因为我做到了 而且我的脚没有动到哪里These should be square with this because I can do this, and my feet have not changed. 我只是让臀部放开了 但我的脚没有移动I have just opened up my hips, but my feet haven’t changed. 如此我可以认为我身子是正的 因为我头抬直 胸挺起So, I can think that I’m square because I’m facing ahead, my chest is ahead, my feet are 我的脚和直线水平一致squared, my feet are level. 所有动作点都对 但我只是放开了臀部Everything is good, but I’ve just opened up my hips. 小伙伴们 这种情况总是会出现 因为我们人本身是非常不匀称And it happens all the time, guys, because we’re very asymmetrical people whether we 就算我们是整天都坐着 我们臀部四围的肌肉也是会长得两边不均衡sit all day and we develop imbalances in the muscles around our hips, 又或者我们两腿长度有点相差 也会导致这种情况or we have an actual leg length imbalance that will cause something like this. 但这里说的这种情况是非常普遍的问题But this torsion that’s going on here is a very common problem. 所以 如果我像这样旋转的话 会发生什么呢So what happens is, in a really exaggerated way, if I were to turn all the way like this, 好了 完全夸张了ok, complete exaggeration. 没有人会像这样 我试着蹲下No one’s ever going to look like this, and then I try to squat. 看看右腿会怎样Look what happens to the right leg. 左腿下蹲得挺好The left leg goes down fine. 右腿在滑倒下去The right leg is caving in. 好吧 我们看到膝盖下边脚翻了出来Ok, we got a valgus at the knee. 好吧Ok. 看起来就是那样It’s looking like that. 这是一个对你的膝盖有害的姿势 特别是如果你在做深蹲的时候This is a bad position for your knee, especially if you count up all the reps of squats that 每个深蹲都是这样做的话you’re doing. 而且这样做蹲举时在相同位置也会引起伤害 小伙伴们And this applies to dead lifts as well, guys, same position. 相同的伤害也会在臀部上面这里发生The same thing can happen up here at the hips. 你做每个深蹲动作都对膝盖造成伤害的话You count up all the reps that you’re doing damage here at your knee, that’s going to 长久以往就会出问题cause a problem over time. 所以 我们要做的就是保证我们这儿也要摆好动作So, what we want to do is make sure that we’re squared off here, too. 如果有些错误习惯已然形成又不能察觉How do you do that if it’s already something that you can’t perceive, and it’s already 而且适应了自己身体的 你会怎么办?something that your body has adapted to? 这里有个快招你可以试试Here’s one quick thing that you can try to do. 当你的动作做到这个地方的时候,我会把这里先放下去When you get up in your position here, I’ll put it down here first. 如果你是身体有点紧绷的那种人 还有另一种办法If you’re the kind of guy who’s a little bit tight, it could be the other way, too, but 这样子吧 你不知道自己是否有点放开了to demonstrate here, if you’re somewhat open, 如果你的脚是摆直的 但你的臀部好像有点放开了甚至你也不知道有没有放开 最好的办法是if your feet are square, but you’re hips are somewhat open, the best way to check for that 收紧你的臀肌and to make sure even if you don’t know you are, is to squeeze your glutes tight. 就像这样Just like that. 我尽我所能地把我的双臀收紧到一块I squeeze my glutes together as tight as I possibly can. 那样做的作用就是使得臀部平稳What that does is it levels off the hips. 它会让臀部摆正It will square them off. 我刚发现在做回到这个位置动作时 我的左臀肌需要用到更多的力量I just found that by being back here, my left glute had a lot more work to do to get me 才使我恢复重心位置 好了back to center, alright. 就这样 我收紧臀肌So, I squeeze the glutes. 现在 从这里开始 好 那我下蹲开始做一次深蹲 然后这样我做完了一次Now, from here, ok, then I go down into my rep, and then I come out. 在我做另一次之前 我再次用力收紧臀肌And before I go another rep, I squeeze those glutes again real tight just to make sure 以确保我没有往后倒出界线 好了that I didn’t fall back out of line again, ok. 我就停在这儿 然后再下蹲But I stay here, and then down. 然后再起身最后完成And then up and through. 注意同样的错误也会发生在蹲举上并导致伤害And the same thing can happen and apply to a dead lift as well. 下蹲 起身You go down, you come up. 蹲举时会更容易点做到这个 因为它是蹲举中一个很自然的部分It’s a little bit easier there because it’s a very natural portion of the deadlift to 臀部会在蹲举起身时自然就跟着收紧了come up and actually squeeze, follow through with your hips. 但是在深蹲时 很多小伙伴就会一下子起来了 就好像是刚好逛到这儿But on the squat, a lot of guys will come up and kind of hang out right here which looks 看起来很好 显得你很屌似的good, it looks like you’re at the top. 但你的身体并没有真正完全地伸展 而完全伸展But you’re not really fully extended, and that full extension is going to set your hips 会让你的臀部平稳摆正 这样一来现在才是所有动作都到了点子上properly so that now everything’s in line. 送多个小贴士给你们那些有玩高尔夫的人 此乃绝招A little Bonus Tip for you guys that do play golf, that is a major issue. 你放好球对准了线 那就旗开得胜了You set your alignment up, there’s the flag. 你这样You’re here. 一切都搞定Everything’s good. 臀部放开The hips are open. 这样你会一杆上顶或者很可能成功切球入洞等等Likely, you’re going to come over the top and probably either slice the ball or whatever. 但是你一定要摆成一条直线无论你在深蹲还是打高尔夫But you have to be lined up no matter what it is you’re doing. 特别是到了健身房的时候And especially when it comes to the gym. 你应该做有用功 使你达到强身健体的效果You want to be doing reps that are quality that have you in the right biomechanical alignment, 否则 你会长期遭受关节问题 疼痛 不舒服等问题的or, you’re going to cause joint problems, pain, discomfort, all that stuff, for a long 困扰time. 所以啊 你要确保自己把动作做对了So, you want to make sure you set yourself up right. 那现在你知道怎么做啦 小伙伴们So, there you have it, guys. 再说一次 这个贴士 是我要煮的健身毒鸡This tip, again, this is where I put on my physical therapy hat, and I try to show you 我试着让你们从生物学的角度看到 一直做错误的事儿会如何导致更大的问题guys from a biomechanic standpoint, how doing the wrong things can actually lead to bigger 出现problems. 不要只记得追求你的力量层级 而要真正遵从你的身体 你的身体都知道Forget just in your strength levels, but really to your body. 经过了一定时间 通过你的身体机能的运行情况 它就会开始有明显的表示了Over time it starts to have major implications on how you function. 因此 我就做了这些视频出来给你们啦So, I got to get these videos out there to you as well, and I think now that we have 我想现在有了我们的第三个视频了 广告插的漂亮吧哈哈our third video, it kind of slots in nicely. 我能够带给你们这些小伙伴类似警校那样的训练视频来帮助你们I’m able to give you guys sort of that PTS video to help you. 但再说一次了 你看见了 只是臀部之间一点干扰罢了 别怕But again, you can see, just a small tweek in the hips, 我还会告诉你 怎样做会不止能修正一些你们自身所有的生理缺陷and I’ll tell you, will it not only just correct some of these biomechanical flaws you have, 它还会让你举起更大的重量but it’s going to allow you to lift more weight. 这会让你更强壮 因为你的身体现在会按它想要的方式运行 呢It’s going to allow you to get stronger because you’re body’s now working the way it wants to. 小伙伴们 让我们把科学回归到力量里 再一次 不夸张 只为一个目的Guys, we put the science back in strength, again, not to be flashy, but to do this for 就是让你们都更强壮 更灵活和更爱运动a purpose, to make you guys stronger, more functional, and athletic. 如果小伙伴们想要获取一个完整的课程来达成这个目标 这就是ATHLEANX系统健身训练课And if you guys want a complete program to help you do that, that’s the ATHLEANX Training system. 小伙伴们在这个网站可以过去哦And you guys can get that at ATHLEANX.COM. 同时 让我知道你们是否喜欢这些视频课吧In the meantime, let me know if you like these types of videos. 还有哪些问题你在搞不定呢What other problems are you dealing with? 你们想看我做哪些健身项目What would you like to see me cover? 把想法留在下面的评论区Leave that in the comments below. 还有呢 一如既往 如果你喜欢这个视频并觉得有用 也点个赞哟And as always, if you like the video and found it helpful, a thumb’s up, too. 好了 小伙伴们 几天后我会再回来Alright guys, I’ll be back here in just a couple days.

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