(我是)ATHELean-XX的教练苏珊
Trainer Susan with ATHELean-XX.
今天我们要做高强度腹肌核心肌训练
Today we’re ganna be doing my abs on fire core drills.
我们的目标是
The goal with this is no rest
完成两侧整个循环运动后再休息
until the entire circuit is done on both sides.
那么我们要锻炼核心肌的每一部位
So we’re gonna be hitting every part of the core,
不同的部位
every different position we can
以确保我们锻炼到了全身而不只是前面部分
to try to make sure we hit everything just not the fronts.
第一 当然是锻炼腹斜肌和背部
Really is one, of course, hit the obliques and hit our back.
第二 接着锻炼部分核心肌
Two, since that of course is part of the core.
好了 我们在地板上开始吧
Okay, we’re gonna start on the floor.
我们将会有一些动作转换
We’re ganna have a few transitions.
但是尽可能转换得快些
But just try to make your transitions as fast as you can.
嗯 你也可以 这是一个很好的定时锻炼
Um, you can also, this is a great timed workout.
如果你想要定时 可以锻炼30秒
If you’re wanna time it, you can do that anywhere from like 30,
实际上可以从20 30 到40秒不等
and actually you were from 20, 30, 40 seconds,
这取决于你的健身水平
depending on your fitness level.
嗯 如果真的需要休息的话
Um, try to keep a really short rest period,
保持一个尽量短的时间间隔
if you really have to take a rest period.
10到15秒左右
Try to keep it maybe 10 to 15 seconds.
但是说真的 目标不是休息 而是为了快速过渡
But really the goal is no resting, just a quick transition.
好了 我们开始蹬三轮动作吧
OK, we’re gonna start with tricycles.
这很有用 它可以锻炼下方核心肌
These are great, these really focus on the lower core.
那么我想说的是
So, I’m just gonna kind of talk,
试着做完整个循环
and try to go through the whole circuit,
然后我们一起瘫倒吧
and then we’ll both collapse the same time.
好吧
OK.
然后也要 试着做3 可能做3组这个动作
But then too, try to do 3 talked… maybe 3 rounds of this,
你会感觉整个人都不好了
you’ll really…really you’ll really feel bad.
好了 那么我们要开始蹬三轮了
OK, so we’re gonna start with tricycles.
蹬三轮的话你要先躺在地板上
But tricycles you’re just gonna start on the ground,
然后起身向上收缩一侧膝盖
and you just go to raise up freeing one knee up.
那么我们要每侧做10次
So we’re gonna go 10 on each side.
第10次 准备进行另一侧练习
And 10, ready to go right into another side.
2 3 4 5
2, 3, 4, 5,
6 7 8 9 10
6, 7, 8, 9, 10.
我们要开始做摆手触腿
We’re gonna go into swing touch.
你要起身
You’re gonna come up,
往后仰手稍微向外摆 再次触腿
sit back swing out a little bit, and touch again.
向外 2
Out, is 2.
向外摆
Swing out.
3
3,
4
and 4,
5
5,
6
6,
7
7,
8
8,
9
9,
10
and 10.
做完后可以稍微休息一下
It’s okay to take a little rest with these.
因为这非常燃脂
Cause these really are quite the burners.
1 就做一个小幅度的
1…Just a tiny one, though.
2
2,
3
3,
4
4,
5
5,
6
6,
7
7,
8
8,
9
9,
10
and 10.
好了 我们要用平衡球了
OK, we’re gonna transition to our BOSU.
你可以把所有器材排成一排
If you want, you can have all your equipment lined up.
可惜我这里空间太小
Unfortunately, I haven’t much space.
平衡球按压
BOSU pump-ups.
我们要开始按压了
We’re gonna start it out here. we’re gonna pump up.
想象着让你的核心肌
Think about keeping your core,
保持完全竖直和紧绷
totally straight and tight.
好了
All right.
如果你想手臂依次放下然后挺直背部起身
If you need to just go down arm to arm and back up,
也可以 你没必要像我这样突然下扑
that’s fine, you don’t have to go down this explosively as I did.
完成后就可以把平衡球翻过来
Once you’re done with those, you gonna flip over.
我们接着做蝎子摆尾
We’re gonna do a twisted scorpion.
想象着让身体向前
Think about really bringing your body forward,
让膝盖去靠近每个手肘
bringing that knee to each elbow.
这稍微有点难度
And it’s gonna be tougher,
因为腿朝上时会不稳
cause of the instability at above.
10
And 10.
好了 我们要锻炼另一边了
OK, we’re gonna hit the other side.
你的肩膀将会感觉到很大的变化
You guys’ll feel this through your shoulders quite a bit too.
想想看我在做第4下
Think I’m at 4.
我的手放在那个小玩意儿上
My hands on that little thing there.
5
5,
6
6,
7
7,
8
8,
9
9,
10
and 10.
好了
All right.
我们完成了
We’re done with the back of,
平衡球背面训练
the BOSU ball.
好了 迅速把垫子拿过来
OK, real quickly to get our mat.
拿一个轻量杠铃
Grab a fairly light weight.
你没必要拿那些非常重的
You don’t have to go super heavy with these.
我们要做一个加重侧板摆腿
We’re gonna do a weighted side plank leg swing,
直接抬起一条腿
right into a leg raise.
1 2 3
1, 2, 3,
4 5 6
4, 5, 6,
7 8 9
7, 8, 9,
10
10.
1 2 3
1, 2, 3,
4 5 6
4, 5, 6,
7 8 9
7, 8, 9,
10
10.
我们做最后一个动作
We kick on that last one.
好了 我们要换一边
All right, we’re gonna switch over.
在另一侧做同样的动作
Do the same thing on the opposite side.
把哑铃举起来 举过头顶
Get that dumbbell up and over head.
很好 核心肌紧绷
Nice tight core.
1 2 3
1, 2, 3,
4 5 6
4, 5, 6,
7 8 9
7, 8, 9,
10
10.
1 2 3
1, 2, 3,
4 5 6
4, 5, 6,
7 8 9
7, 8, 9,
10
10.
好了
All right.
一旦你做完整组动作
Once you finish the whole circuit,
休息30秒到1分钟
take anywhere from a 30-second to 1-minute rest,
然后回来接着做
and get back to it.
亲们 你们一定会感觉到不一样
You’re definitely gonna feel this one, you guys.
太棒了 因为我们锻炼到了全身
It’s great because we’re really hitting everything.
我已经帮你增强了耐力
I had built your endurance,
因为你的心跳真的加速了
because really get your heartrate up.
这不光是一个传统的核心肌循环运动
So it’s not really a traditional core circuit.
也是一种全身性锻炼
It’s kind of a full body workout too,
非常好的东西
which is nice.
好了 各位 加油锻炼吧
OK, you guys, hit it hard.
鞭策自己 甚至可以试着多做2组
Push it, even try to get 2 rounds out of that.
把这个作为你的锻炼
Get this in your workout.
你会发现巨大的变化
You’ll notice a huge difference.
你的每块核心肌的状态越好
The better condition that your core is in
你在全身锻炼的时候
every part of it. The better off you are
就越有优势
in all aspects of your workout.
因为你可以拥有强壮的核心肌
Because it really helps you have a nice strong core,
并且用增强式训练锻炼从大腿
and everything you do from legs to upper body
到上半身的所有部位 无论你想锻炼哪里
to running plyometrics whatever you’re gonna do.
好了 各位 嘿 搜索ATHLEANXXFORWOMEN.COM
OK, you guys, hey, check out ATHLEANXXFORWOMEN.COM
点击订阅按钮
Hit the light button subscribe.
在按钮边上给我们留言
Leave us a comment at the button.
让我知道你们能否做3组
Let me know if you’re able to do those 3 rounds.
告诉我们你们感兴趣的其他健身视频
Let us know maybe some other H&F videos you’re interested in seeing.
希望收到你们的消息
We always love hearing from you.
下次再见
See you guys soon.

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