无器械
No weights
不健身
No workout
马上进入10分钟健身
10-minute workout, coming up!
不健身?哈哈哈(囧)
-No workout?-Hahahaha…
无器械
[Beep] No weights
没烦恼
No problem
马上进入
10-minute workout,
10分钟健身
coming your way!
大家好 这里是健美生活国度欢迎回到健美生活频道
Live Lean Nation, What’s up? Welcome back to Live Lean TV.
我是你们的头号教练布拉德
I’m your host Brad Gouthro, the number one expert teaching you
教你们一年365天保持好身材
how to live lean 365 days a year.
我们要做五项锻炼
We’re doing five exercises,
重复两次
we’re going to cycle through two times,
每锻炼40秒就休息20秒
we do 40 seconds of work, 20 seconds of rest,
我们会锻炼到全身的肌肉
we’re going to hit total body.
如果每次有人说
If I had a nickel for every time, somebody says
我没有时间锻炼
that they don’t have time to work out
或者不用器械
or they don’t have weights,
我就没法锻炼
so they can’t work out.
我就有一分钱的话
I would be a
那我早成亿万富翁了
umm…billionaire.
好了 开始锻炼之前
Anyway, jump right into the workout,
你只需准备一个计时器
all you need for this workout is a timer.
我的计时器会自动提醒 如果你想用同款
So if you want to use the same time that I had down here, it’s going to beap you in, beap you out.
点击链接就可以购买
I’ll put a link down below
好 让我们正式开始
and then that, let’s get working out.
第一个动作 我们做……先趴下
Alright, guys! First exercise, we’re doing… we’re getting down in the ground,
做后斜式俯卧撑
we’re doing slinky dinky push-ups.
好嘞
That’s right.
设置好计时器 开始
Let’s set your timer, we’re timed in.
进入俯卧撑姿势
Got to get in push-up position.
向前
Push up!

Back,
再向前
and forward again.
你会感受到胸部肌肉
So you’re also going to feel this
肱三头肌
not only in your chest,
以及股四头肌
but your triceps,
都在用力
as well you’re going to feel it in your quads.
看我的脚 注意并拢
So yes, you can see my feet are together.
起身的时候
And when I push up,
手臂伸直
my arms are straightening
然后再弯曲
and then I’m coming back into it.
就这样坚持40秒
So 40 seconds here guys,
视频右上角
and as you’ll see, in the quarter of this video,
是针对初学者的改良版
I have video or beginner modifications in video format for you guys,
如果你觉得太难就按照那上面的做
so check that out if this is too difficult.
但我希望大家能够克服困难
But I want you pushing yourself,
走出自己的舒适区
getting out of that comfort zone,
时间到
That’s the beeper.
好 起身
Back to your feet.
休息20秒
20 seconds of rest.
下一个动作将锻炼到我们的臀部肌肉
We’re now moving on to another exercise to hit our posterior, our glutes.
这个动作可以叫螃蟹爬行
We call this one the crab marcher.
像这样四肢撑地
You’re gonna be down like this:
手掌和手指向后
you have your hands, fingers pointing backwards,
用手触臀 接下来的动作是关键
glutes up, gluts turned on here guys, it’s the important part.
膝盖抬起
You’ll bring knee up,
然后放下
back down and again.
注意腰胯挺直 就像桌面一样
So you should be like in tabletop position where
就算你放个盘子在上面
you could place a plate on top.
它也不会掉下来
And it should stay in place.
这样你就能感受到臀部的受力
So you should be feeling this all through glutes.
你的肩膀 肱三头肌和腹部肌肉
Your shoulders are engaged as well, your triceps
都在用力
and your abs,
因为你把膝盖向胸部抬起
because you’re bringing your knee to your chest
锻炼到了核心肌群
to really hit your core.
坚持40秒!
40 seconds!
就好像你正在
Kind of like you’re just
用膝盖顶人的腹股沟
kneeing somebody right in the groin,
但是千万别像这样塌下来
but make sure you don’t sag like this,
臀部保持打开
keep the glutes turned on and
有助于腰腹挺直
that’s going to keep you in that table position.
很好 最后一个
Alright, one more and there you go.
时间到
That was 40 seconds,
休息20秒
20-second break.
站起来
Back to your feet.
接下来继续锻炼核心肌群
Let’s hit our core even a little more here.
好好练练腹肌 先趴下
Let’s hit those abs, we’re gonna get down
像霹雳舞一样交叉双腿
and do the break dancer,
学会了这个动作
not only going to look cool doing this,
不光是看起来酷炫 以后去舞厅
you’re gonna actually be adding to your funky dance skills
健身房或是俱乐部
when you hit the dance club
这就是你的新舞技
at the gym or at the club.
不用停下计时器
Don’t have to pull this one out,
马上来试试
try this one right here.
趴下
Down,
一条腿向反方向伸出
one foot to the side,
换腿
one back.
这是初学者改良版 但是我希望大家做快一点
That’s the mo… beginner modification but I want to see you going fast.
尽量保持
So make sure you try
背部挺直
to maintain that flat back,
确保核心肌肉打开 用力
and keep your core engaged and turned on.
手掌压紧地面
Press your hands through the ground.
这样胯部就不会像这样摇晃
So your hips really aren’t coming out like this.
胯部应该保持
your hips are pretty much
不动
staying
与地面平行
aligned with the ground.
如果觉得太难 可以放慢速度
And if it’s too difficult, you can slow it down,
但是我们想给你们一点挑战
but we want to challenge yourself guys.
时间到
That’s the beeper.
休息20秒
20-second break.
下一个动作
Let’s move into the next exercise here.
我们要做臀部锻炼来燃烧腿部脂肪
We’re going to do quads exercise to hit our legs.
来做旋转弓步
Doing a revolving lunge.
来看看动作
Check this bad boy out.
喔! 均匀呼吸
Whoo! Catch your breath.
弓步开始
Buzzer in, lunge here,

boom here,

boom here.
保持平衡
Maintain your balance,
回到原点
and come back.
屏幕有初学者改良版 如果觉得太难
Watch that beginner modification up in the core
就照着改良版的动作做
if this is too difficult for you.
一定要保持协调
Just got to take coordination
以及平衡
and balance
我做错了
and I just messed up.
继续
Keep it going.

Jump right into it.
每跳一次都要换一条腿
So we’re alternating legs every time here.
这条腿现在向前
This leg is forward,
然后向后
now it’s back.
很棒 感觉臀部在燃烧
Oh, cool, quads are burning.
手臂要像运动员一样晃动
Make sure you’re pumping those arms like an athlete.
我天
oh, damn!
感觉棒极了
That feels good.
下一个动作 有氧运动
Let’s go move it on to the next exercise, cardio time,
它会让人很燃
people burn this out.
接下来照着我的动作做40秒
Forty seconds of do-what-I-say,
来 这样
so has Brad Says.
在地面上画一条线
Picture a line down on the ground,
我用这条
so I’m going to use this line,
如果你的地上没有线
but if you don’t have one,
就画一条
put it down.
我们要做快速踢脚
We’re gonna do fast feet.
开始
Here we go.
一前一后
Go one foot over one foot back.
注意看 我马上要变换一下
Watch me! I’m going to switch it up here on you soon,
加快
and one foot.
刚刚就像弓箭步一样
So before we’re kind of doing a lunge,
但现在就是快踢
now we’re just doing fast feet.
弓箭步
Back to that lunge again.
坚持四十秒
Forty seconds guys.
坚持 这个动作完了就还剩一半了
Keep it going. This is gonna be your halfway point after this.
快踢
Fast feet again,

Hah,
弓箭步
and lunge.
保持呼吸
Keep breathing.
我要看看时间
I gotta check that timer,
时间到 好运气
Oh, here we go, that was luck!
休息20秒
20-second break.
锻炼的第二部分
Second half of the workout,
我们要重头开始
we’re going back to the top again.
后斜式俯卧撑
Doing that slinky dinky push-up.
休息的时候补水
20 seconds is for your time to get water,
调整呼吸
get your breathing back
准备好 马上开始下一个动作
and get ready because we’re going in.
呼!开始!
Hoo! here we go!
向前
Push up,

back,
向前
and push up.
这对你的肩膀也很好
This feels really good for your shoulders as well,
差不多你要做到这个位置
cause you’re kind of getting in there
略像狗狗向下伸懒腰的样子
modified downward dog position
这能够拉伸你的肩膀
help stretch out the shoulders.
我确实感受到
But I honestly feel this
我的股四头肌得到锻炼了
so much my quads as well,
在大幅度的弓箭步之后
so after that round-the-world lunges,
这对你来说会很难坚持
this is gonna be difficult for you,
但你要坚持
but keep pushing.
好了 我们剩下10分钟了
Well, we got 10 minutes here guys,
所以尽你最大的努力吧
so give me everything you got.
站起来
Back to your feet.
20秒
20 seconds.
喝点水
Get some water.
回到臀大肌
Back to that glute.
桥式螃蟹爬行
Bridge crab marcher.
喝水会让你舒服一点
Water gets you through it.
坐到地上
Down on the ground,
唔!
Woo!
时间到了
Buzzer in,
让你的臀部燃烧吧
fire on those glutes,
抬起膝盖!
Knee up!
抬起来!
knee up!
你也能感受到腕关节的拉伸
You could feel good stretch here in your wrist as well.
记得要让臀部翘起来 我刚发现
Make sure try to keep those glutes up. I just noticed
我的臀部有点下垂
my glutes were sagging a little bit.
抬臀
Turn them on.
紧绷腹肌
Abs engaged.
你不想仰着头
You can have your neck back like this if you don’t want to
或扭着脖子
extend it,
可以让你的头这样向后倒
or reflects it.
你会感觉到你的大腿后肌的酸涨 大兄弟
You’ll feel your hamstrings as well guys.
快好了
Almost there!
撑过去
Breathe through it.
感觉很好吧
Feels so good.
站起来
Back on your feet.
腹肌部分……
Abs portion…
现在回到霹雳舞部分
and then get to that break dancer again.
找到80年代的感觉
Find that inner 80s.
我在80年代时就跳过霹雳舞
When I was in the 80s, I was breakdancing the streets,
在布鲁克赛德的主干道上
the main streets of Brookside.
你也从那里来 你就会知道了
You’re from Brookside too, you know what I’m talking about.
让我们准备一下 计时开始
Let’s go get ready. Here’s the buzzer.

Down!
一侧踢腿
To the side,
另一侧 加速
side and explode.
别让你的肚子太放松了
Don’t let your belly go soft here guys.
试着保持下去
Keep it turned on,
收腹
sucking your
收到背部
belly button to the back of your spine.
太难的时候可以减速
Slow it down if it’s getting too difficult,
喘口气了就再加速
and speed it back up again once you catch your breath.
噢 天!
Oh, man!
霹雳舞能确实锻炼到自己
Breakdance’s gonna get you.
继续吧 我们快做完了
Let’s keep it going here guys. We’re almost done.
10分钟很快的
Only 10 minutes of this workout.
保持强度
Let’s keep the intensity up.
快速呼吸
Quick breath.
来吧 观众们
Let’s go, boys and girls.
前冲
Lunges.
环绕
Round the world.

Boom.

Boom.
无法平衡时要适当减速
Slow it down if you don’t get that balance.
你站好了 稳住了再做下一个动作
Don’t move until you stand, you stick it,
跳起来
and you jump.
保持速度
Form over speed here.
哈 天!
Ha, man!
下半身开始酸痛了
Lower body is burning,
弓箭步着实累人
lungs are burning,
肌肉在燃烧
muscles are burning
脂肪在燃烧
and the fat burning.
我知道你可以的
Oh, I know you did.
来吧 怎么还没好
Oh, come on, buzzer.
我擦!
Damn!
噢 好了!
Oh, yeah!
你以为好了?还没呢
You think we’re done? We’re not done yet.
还要再做一
We got one
整组!
more!
来吧 观众们
Let’s go guys,
有氧运动时间
cardio time.
布拉德提过“快速踢脚”
Brad Says “fast feet”
20秒钟
20 seconds,
我们接着休息40秒
and then we got 40,
就结束了
and we’re done.
来吧
Let’s go!
弓箭步分别越过地上的线
Lunges across the line.
5
Five.
4
Four.
3
Three.
2
Two.
1!
One!
快速移动
Fast feet.
一次一只脚
One foot at a time.
一只脚向前 另一只向后
One foot over one foot back.
5
Five.
4
Four.
3
Three.
2
Two.
1
One.
弓步
Lunge.
跟着我 观众们
Stay with me guys.
就快好了
We’re almost done!
短步前进
Go for short,
还有20米 快速移动
got 20 meters left, fast feet!
你可能失去
You may lose
两只脚的协调性
coordination of those feet,
停下来
stop,
再做一遍
get it again.
弓步
Lunge.
噢 计时器响了
Oh, buzzer.
好 以一次触摸跳来结束
Yeah, finish with a touch jump.
兄弟们 只有十分钟不代表一定要坐在沙发上
Guys, when you only have 10 minutes, it doesn’t mean just sit on the couch,
起来
get down,
开启这个视屏 点击播放
turn this video on and hit play,
和我一起来 照我说的做
workout with me, do what I say,
让身体做出一些
and get in some incredible results
不可思议的改变
for your body.
你需要的只是这个计时器 再说一次 链接就在下方
All you need is one of this bad boy, once again, link is down there.
过程中要喝些水
Drink some water throughout this workout.
很多人问我喝的水壶是哪个
A lot of people have been asking with this water jug,
我会在下方放一个和我用的一样的链接
I’ll put a link to where I get this as well.
一天两瓶 你的水分摄入就足够了
Drink two of this a day, your water intake is done.
如果你想真的不要虚度光阴 你可以和我一起锻炼
And if you like these real-time workouts where you’re working out right alongside me,
登录我的网站livelean15.com
go check out my livelean15.com,
关于完美体型 身材和体重的安排表都有
real-time full body, total body, bodyweight workout system,
它会让你们得到意想不到的好处
it’s getting people incredible results,
我要你加入
I want you to join in.
所以正如上面说的 多谢观赏
So with that said guys, thank you so much for watching.
记得点击视频下方链接
Make sure you click that like button down there,
记得订阅
make sure you subscribe.
每周一周四我们更新
We do new episodes every Monday and Thursday.
多谢观赏和参与
Thank you so much for watching and group.
健美生活国度 欢迎回到今天的体育场
Living Lean Nation, welcome back to the gym on today’s episode.
我将展示两个腹肌锻炼法
I’m showing you two ab exercises
都是我在健身房没见过别人做的
that I don’t see enough people doing in the gym.
这些很容易上手
These are going to get you…

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