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  • 2021-10-30减肥失败的4个原因减肥很难It’s tough. 你试了所有你会的 你查到的减肥方法You apply everything you’re learned and researched, 然而当你踏上体重秤时yet when you step on the scale, 体重没有丝毫改变nothing ever seems to change. 这很让人失望It’s… to say the least, disappointing. 如果你跟我说If you ask me, 从大体上来说 你的体重并不意味着什么your weight shouldn’t mean much in the big picture. 但是两个有着相同体重的人可能看上去很大不同After all, two people of the same weight can look vastly different. 更好的方法是看一下镜子里的自己A better indicator is to simply look at themirror! But, 我很理解人们想减肥的心情I understand people still yearn for their weight to go down, 可能是不良的健身市场perhaps due to exploitive 一直将减掉的体重来作为成功的标志fitness marketing constantly parading weightloss as THE sign of success. 而不管你选择如何看待Regardless of how you choose to see it, 让我们来看看这些let’s take a look at some of the reasons that might 让你减肥失败的原因explain why you’re not losing any weight. 第一条 你减掉的只是身体的水分Number 1: You’ve only lost water weight. 起初你可能会看到体重明显下降 One might see some initial rapid weight loss. 但是大部分早期下降的体重都只是水分流失But most of that early weight loss is likely attributed to water weight. 特别是在减少摄入碳水化合物的节食方法当中This is especially true of diets where carbohydrates are the first to go, 强迫身体forcing the body to utilize 利用本身的葡萄糖和糖原 因保水性而臭名昭著more of its glucose storage, glycogen, notoriousfor its water retention. 除了钠元素的流失 还会锁住水分On top of any sodium reduction, which also retains water, 或者是诱导出汗的运动or sweat-inducing exercises, 在起初的三周里 你减少的体重大部分是水分the majority of your weight loss in the first 3 weeks is water. 在这之后 如果你的体重毫无改变的话After that, if you cease to see any changes on the scale, 你就应该重新修改then it’s time to re-tinker 你的减肥计划 来确保你确实在your plan to ensure that you are indeed 燃烧卡路里 或者摄入的比你消耗的少in a calorie deficit, aka eat fewer calories 这样你才能减重 特别是减掉脂肪than you burn, so that you continue losing weight, especially fat weight. 第二点 你蛋白质的摄入量过少Number 2: You’re eating too little protein. 尽管很有代表性的是你想要通过节食来减肥Although typically you want to eat less during a weight loss diet, 摄入更多的蛋白质having more PROTEIN can 能够在以下两方面帮助你help in two important ways:One, protein increases satiation and satiety 一 蛋白质比碳水和脂肪更有饱腹感more so than the other two macronutrients,carbs and fats. 你饱得更快You’ll feel full faster, 你每餐摄入的卡路里更少translating to fewer calories consumed per meal, and you’ll 你饱得时间会更长 从而减少卡路里摄入总量feel full longer, delaying any additionalcalorie intake. Two, 蛋白质食物有更高的热效应protein has a relatively high thermic effect of food, 它所花费的能量the amount of energy it takes 来消化你吃的食物to process the food you eat. 每消耗100卡路里的蛋白质For every 100 calories of protein consumed, 大概有30卡路里被用于消化roughly 30 calories are used in digestion. 每100卡路里 碳水化合物和脂肪占了10卡路里Carbs and fat take roughly 10 calories forevery hundred. 摄入更多蛋白质意味着更多卡路里的消耗掉 也就是说 能减掉更多体重More protein means more calories burned, whichmeans more weight lost. 当然我们无法忽略Of course, we can’t ignore 蛋白质对维持肌肉的作用protein’s role in muscle preservation, attenuating muscle 在长期的减肥当中 我们会发现肌肉量在减少breakdown commonly seen during long-term weightloss. 第3点 低估你的卡路里摄入量Number 3: Underreporting your calories. 有时候被都会计算卡路里而误导Sometimes people are misguided by calorie counting 因为当他们这样做时because when they actually do it, 他们看不到任何成果they don’t see any results. 通常卡路里计算的很离谱But oftentimes, the calorie count is way off. 根据大量研究表明Based on numerous research on the matter, 估算卡路里过少不仅很常见underreporting calories is not only extremely common, 而且还发现人们常少算卡路里摄入量but some have found people underreporting their calories 至少有47%by as much as 47 %! 他们摄入的比他们认为的更多They’re simply eating more than they thinkthey are. 精确估算你摄入的卡路里Accurately report your calories or 或者当你不确定时至少要粗略的估计at least get close estimates and when you’re uncertain, 要假设你摄入的更多always assume you’re eating more. 使用减肥宝这样的软件能让你计算得更容易一些Use apps like MyFitnessPal that can also makecounting easier. 时刻牢记 你仍然要Bear in mind, you still have to shoot 为了健康做出选择 以确保你for healthy choices to ensure that you’re getting 摄入足够的蛋白质和其他营养物质enough protein and other micronutrients. 第四点 不要举重And number four, not lifting weights. 或做其他形式的抗阻训练Or… any form of resistance training. And, 这才能帮助你减掉脂肪this might have more to do with losing the right weight. 我们已经强调很多遍了 做有氧运动 做有氧 做有氧We’ve been told by numerous times that cardio cardio cardio, 做有氧运动is the way to go for weight 才能减肥loss. 有氧运动非常好As great as cardio might be for, well, your cardiac organ, 能增强你的心脏功能aka your heart, it shouldn’t 它不应该成为你唯一的减肥工具be your only weight loss tool. Undoubtedly, 毫无疑问的是 有氧运动消耗的脂肪比抗阻训练消耗的多cardio can burn fat more so thanlifting weights. 一个2012年的研究如此表明One 2012 study in fact showed that, 相较于其他运动 有氧运动是when compared to one another, cardio indeed is the benefactor 减重和减脂的一大助力of overall weight loss and even fat loss. 但即使有氧运动减重效果显著But even though cardio resulted in the greatest amount 它也会减缓of weight loss, it also negatively 肌肉增长的速度impacted lean mass. 另一方面 抗阻训练Resistance training, on the other hand, 与之恰恰相反 促进肌肉增长did the opposite, significantly INCREASING lean 所以mass. So, 如果说有氧运动对减重和减肥有效if cardio is great for weight and fat loss, 那么抗阻训练就对增肌有效and resistance training is great for 怎样才能利用这两样运动来更好的减肥呢?building muscle, what’s the best thing youcan do? 没错 两者一起练That’s right! Both, 正如实验中清楚的表明那样as clearly indicated in the study aswell. 当两者结合时 二者的效用能最大化When combining both, you truly get the bestof both worlds. But, 但是如果你只能选择一样的话if you had to choose one, 那我还是建议你选择举重来增肌then I suggest you go with weights for the muscle improvements. 单独的节食或者有氧运动并不能帮助增肌Neither diet or more cardio will help in themuscle department. 如果圆满完成上述4点 你还没有减肥成功And that wraps up four potential reasons you’renot losing weight. 那我确信你已经遇到了独特的困境I’m sure that you have encountered your own unique dilemmas, 请尽管与我们分享so please feel free to share some of them 以帮助其他健身爱好者in the comments to help your fellow fitness junkies break through 突破减肥的瓶颈their weight loss plateaus. 按照惯例 感谢您的观看 一起来增肌吧As always, thank you for watching and getyour protein!
  • 2021-10-30为什么你的单臂哑铃弯举没有作用?大家好!What’s up, guys? 我是杰夫·卡瓦列雷,ATHLEANX.comJeff Cavaliere, ATHLEANX. com. 那么 请大家帮我个忙So do me a favor, 检查一下我在这个剪辑中的单臂哑铃弯举是否正确check out this clip of me doing a concentration curl 如果有错 你可以指出哪里有误么and see if you can spot what I’m doing wrong. 如果你之前看了我24秒的纠正(哑铃锻炼姿势的)视频Now guys, if you’re somebody that has watched my 24 second fixed video, 你可能会认为you might be thinking 他在举起时的偏离圆心部分太快了“He’s going too fast on the eccentric portionof the lift.” 现在我告诉你I’m going to tell you right now, 事实上错误并不在此that’s actually not what it is. 有些人会说 “我看你的节目已经很长时间了Some people might say”I’ve been followingthis channel long enough. 我知道杰夫一点点都不喜欢单臂哑铃弯举这个动作”I know Jeff doesn’t even like the concentrationcurl.” 马上我们就会谈论到此事We’re going to get to that in a minute. 现在我打算单说说“弯举”这个动作I’m talking about the curl itself. 你能指出我哪里做错了么?Can you spot what I’m doing wrong? 那么 如果你不能Ok. So, if you can’t, guys 我将要向你展示当你做单臂哑铃弯举时 需要注意什么I’m going to show what you need to do when you’re doing concentration curls. 如果你想做“单臂哑铃弯举”If you’re going to do them. 我们马上就会说到这个动作Again, we’re going to address that in a second. 当我们谈到单臂哑铃弯举时When we talk about the concertation curl people 所有人的动作都和我刚刚做的一模一样will do exactly what I was showing you here. 他们将手臂弯曲到这 然后放下They’ll curl here, and then down, 然后再抬起到这 再放下and they’ll come up here, and then down. Now, 问题是 做单臂哑铃弯举的目的是什么呢the purpose of doing the concentrationcurl is what? 有的人会说是为了二头肌的完全收缩People argue that it’s to get a complete contraction of the biceps. 为了感受肱二头肌的收缩To feel the biceps contracting. 为了获得更结实的肌肉To give you better mind-muscle connection, 如果你的锻炼不能使肱二头肌达到上述效果if you have a problem with your biceps in that way. 事实上 很多人都不能And a lot of people do, actually. 那么 接下来我将会告诉你So if that’s the argument I’m going to show you 我刚刚的演示中 主要的问题在哪儿where some of the major flaws are with that. 首先 如果你做动作时是这样的 我看见很多人都是这样First of all, if they’re doing them like this – which I see a lot of people do – 这是一个重要的错误that’s a major mistake 因为手肘的位置是你需要注意的第一件事because the position of the elbow is the first thing you want to concentrate on. 你不能把手肘放在这You can’t be resting your elbow here, 在你的大腿上 然后像这样放下on your thigh, and going down like this. 这样简直就是在制造跷跷板效应You’re literally creating a see-saw effect. 当这边的重量下降When the weight comes down 重量大部分会转移到这里on this side it almost brings the weight back up again. 这就是跷跷板效应 以大腿为支点 前后来回运动The see-saw effect, back and forth, over thethigh. 所以 无论你举得哑铃是多重的So whatever weight you think you’re lifting here, 实际上你举起的重量要比它轻的多you’re actually lifting a lot less 因为机械效益because of that mechanical advantage. 说到“机械效益”Speaking of’mechanical advantage’, 如果你想正确的做这个动作if you’re going to do it the proper way, 你应该抬起你的手肘you think you’re going to take your elbow 放到你大腿的内侧and you’re going to put it on the inside of your leg. 你最好知道这点You know better. 并不是把肘关节放在大腿最上方You’re not going to rest it on top. 所以你最好知道这点So you know better. 把肘部放在这里 然后开始弯举You put it right here, and now you start curling. 我将会抬起我的胳膊I’m going to raise my arm up 这里你可以看到重点here you can see something very important. 应当这样做They’re going to do this. 那么 为什么这是个问题Now, the reason why that’s a problem, 首先 是因为有些人抬起手肘firstly, is because they’re now taking that elbow and 用它做杠杆运动they’re using it for leverage. 他们用肘部推动大腿The elbow is actually pushing into the thigh, 然后通过推动大腿and by pushing into the thigh, 做杠杆运动来举起重量it’s giving me leverage to lift this weight. 如果你不相信Now, if you don’t believe that’s actually happening, 就仔细看看这里 二头肌上面的三头肌all you have to do is look at the involvement here of the side, and front delt 当我做到整个动作最困难的地方时 三头肌也在发力when I get to the hardest part in the range of motion here. 就是正中央这里Which is the midpoint. 为什么会这样呢Why does that happen? 因为这是整个动作最难的地方Because when it’s most difficult – 在这里我的三头肌要发力which is right here – then my delt has a short kick in 来帮助我把哑铃拉上来to help me push this up. 三头肌活动起来是因为我把我的胳膊放在了一个不动的物体上――The delts are becoming active because I’m pushing my arm into an immoveable object- 就是我的大腿――which is my leg- 因此三头肌必须要活动来抵抗这种相对的力and that’s helping to get some leverage in the opposite direction. 同理 在我们做高滑轮下拉时The same concept as when we’re doing a lat pulldown, 你双手向下拉and you’re pulling down, 但是把腿往上抬but pulling up with your legs. 抬起腿 到达位置 手往下拉Pull your legs up, into the seat, and pull down. 那样很好 因为你在用你的腿That’s good because you’re using your legs 去锻炼上半身的肌肉for a muscle group in your upper body, 但是我们使用肌肉的杠杆原理but when we’re using leverage here of a muscle that’s right here, 在“弯举”中太过于频繁and often times too involved in a curl, 那就变成了一个问题that becomes a problem. 这两块肌肉是相连的They’re right next to each other. 因此要采用和高滑轮下拉不同的方案So it’s a different scenario than that lat pull down. 你应该这样想So then what you would say is” 我不能这样做Well, then I can’t do that. 我应该使手肘低于大腿I’ve got to get my elbow off my thigh, 把手臂的后侧 也就是三头肌 放在这里put the back of my arm – the tricep – up here 抵住大腿内侧 然后开始弯举against the inside of the thigh, and then curl from there. 现在我来做正确的示范Now I’m doing the right thing.” 但是要先来回顾一下我们开头讲的事But we’ve got to go back to what we said in the beginning. 我们的目的是什么What was the purpose? 为了使肱二头肌充分收缩To get a complete bicep contraction and to 为了肌肉收缩时有最大的张力have the most tension in that contracted state. 如果你弯曲胳膊肘Well, if you get the elbow flexion, 掌心向上 抬到最高and you get the supination here, and you come to the top, 看look. 哑铃实际上是在这里的这条线上The dumbbell is actually this line here, this forearm, 前臂几乎是平行于is almost parallel with the downward 作用于哑铃的向下的重力force of gravity that’s acting on this dumbbell. 意思就是说 我能做到Meaning, I could get it – 如果我能够做到完全平行 我能保持在这个位置很长一段时间if I got completely parallel – I could stay here for a very long period of time. 所以即使我处在肱二头肌收缩的状态中So even though I’m in a more contracted state of the biceps 我仍然不会有过大的张力I don’t have as much tension here 因为这些力量彼此都是平行的because, again, the forces are parallel to each other. 前臂 重力都是竖直向下的The forearm here, and the force of gravity coming straight down. 所以我们想做的就是So what we want to do is, 我们能在肌肉完全收缩的地方能感受到这点we want to have it to where we’re in this fully contracted state, 我们尽可能让垂直的前臂 受到重力的影响and we have gravity acting as much down on our perpendicular forearm as possible. 这点我们可以通过改变我们放胳膊的地方做到We can do that by changing where we put our arm. 所以不要把它放到下面大腿的地方So instead of having it down in the tight here. 我来告诉你正确的做法I’ll tell you right out – 你要让你身体里的垃圾清理一些出去 朋友们you’ve you got to take your junk move it a little bit this way guys okay 这样你才能在中间so you can clear some room 才能清出一些空间right down in the middle. 在这个非常高的位置 腹股沟内测区域Really, in this really high up, inner groin area. 所以 你做这个动作需要做的就是[动作]So again, whatever you’ve got to do to do it. 像杰西一样 如同吹口气般轻松做到Jesse just blows and it all goes over that way. 一些人必须用点力才能移动一点Some guys have to forcefully move a little bit more. 无论你需要怎么做 注意一点Whatever you have to do, take care of it, 然后把你的手臂抬到这里 and then put your arm right here, 对应的是身体内腹股沟的位置deep inside your groin. 所以现在 当我弯曲手臂So now, when I curl up and 我能够完全收缩这里 杰西 来这边拍(对拍摄者说) 实际上I go to complete contraction here-Jesse, come around this side, actually. 你可以看到这个角度没那么垂直 更加水平You can see that the angle is a lot less vertical, and more horizontal, 这就使得哑铃更加受到重力的影响which is more toward allowing the dumbbell to be acted upon by gravity. 但我能做的比这更好 因为如果我从这里开始But I can do better than that because if I take it from here, 而且我知道我得and I know I’ve got to 与地面更加保持水平get a little bit more parallel to the ground, 我就需要向前倾一点I just lean forward a little bit more. 现在 我做到了完全的屈肘弯曲和完全的反掌姿势Now I have complete elbow flexion and complete supination here, 我真的真的and I can really, really 比我原本感受到了更多的肌肉收缩感feel this thing a lot more than I could, 我甚至把三角肌的作用降低到最小and I’ve even minimized the contribution of that delt, 即使三角肌总是会鼓起even though it’s always going to pop out 因为我在使用 手臂的背面because I’m, again, using the back of my arm here. 而不是用我的肘部发力Not the point of my elbow to drive in. 有人会说 杰夫Now, let’s go to the people that say” Jeff, 我记得你说过“你不喜欢 单笔哑铃弯举I remember you said you didn’t like the concertation curl. 它不是最佳选项”That it wasn’t the best thing to do.” 确实不是 有几个原因No. For a few reasons. 第一 我喜欢做任何时候都能做的身体锻炼Number one: I like more athletic exercises at any opportunity I can. 我们要训练运动员 所以我也努力更运动化We train athletes here, so I try to get more athletic. 也就是说 如果我能站着 我会更喜欢Which means, if I can be on my feet I like that better. 但更重要的是 如果你要But more importantly, if you’re going to go 完成在肩部弯曲部分的for complete contraction of the biceps, 肩膀哪里弯曲了呢?where was the flexion of the shoulder? 由于我们对肱二头肌长头腱连接处的价值很熟悉Because we know by virtue of the connection of the longhead of the biceps, 从肩关节到盂肱关节的上部分past the shoulder joint, to the upper portion of our glenohumeral joint here, 有肩部弯曲的空间we have room for shoulder flexion 在这里here. 它一定是完全收缩的一部分It has to be part of the complete contraction. 所以我想要我的手臂往上So I want my arms up. 如果我的手臂在这里 我们做不到那样If we’re down here we’re not getting that. 所以我选择的――无论你是选择缆机So what I opt for – whether you do it with the cable machine, 还是用你的双手or you do it with hands 都能让你的手臂往上– it’s something that gets your arms up 现在的情况 考虑到反掌姿势in this position, allows for the supination, 考虑到手肘弯曲and allows for the elbow flexion. 所以我们这样做So we do this. 这个姿势 然后弯曲 We come here, and we curl up, and in this way. 这样 我之前演示过这个姿势的变种形式I’ve demonstrated variations of this before, 你现在可以看到 三个部分which you can see now I’ve got all three components. 弯曲 反掌I’ve got the flexion, the supination, 还有肩部弯曲and then the shoulder flexion as well. 这样就做到了完全的肱二头肌收缩So I can really get a complete bicep contraction. 我能感受到我的肱二头肌鼓起I can feel this thing balling up on me. 你想做的更帅气一点You want to make this cooler? 这样做You do this. 拉到这里You come up here. 为什么它更锻炼呢Why is it athletic? 现在我能保持这个姿势唯一的原因就是The only thing holding me in this position is 臀部肌肉群的力量the strength of my posterior chain. 我的臀大肌和我的腰部My glutes and my low back. 因为如果我让我的整个身体这样折叠起来Because if I let go my whole body wants to fold that way. 所以臀部肌肉群的所有肌肉都要收缩So all the muscles on the posterior chain have to contract here 才能让我保持这个姿势to allow me to be in this position here. 如果你想要负荷过多 后退一步If you want to overload it, from here you step back, 再往前一步 手收回and you step back, you come in, 然后放下and you come in, and down. 往上拉 往后走Pull it up, back, back, 下半部分紧绷着 往前nice and tight on the lower half, and in. 往上拉 往后 往后 往前 往前 再一次Up, back, back, in, and in one more time. 往上 往后Up, back. 两腿要在中间保持等距离运动Again, you’ve got this isometric component in the middle 通过一步一步的等距延长by prolonging it with the stepping. So. 在重量训练室里考虑科学很重要Guys, it’s important to put the science into what you do in the weight room 因为它会有影响because it matters. 如果你是有特定目的If you’re going for that intended purpose 想要完整的收缩of trying to get the full contraction, and 你就要that’s what you’re going to use 刺激你的肱二头肌—无论什么原因—to activate your biceps – whatever the reason why – 都能是合理 正当的理由that could be a good, valid reason. 但是 如果你没有理由支撑科学的重要性But if you’re not backing it up with the true science it’s not going to matter. 这里再提一次 我们刚刚做的Here, we just did that. Again, 如果你想在这儿做出调整if you want to make the tweak 你也可以这儿做over there you can do it there, too. 你手臂的位置也会有影响 就像其他的一样The position of your arm matters, just likeeverything else, guys. 这是一个逐步的过程We put out a step by step program 与此同时 我更加关注每个动作的细节where I pay close attention to detail on everything we do, 确实如此 在每次锻炼 每次运动in every workout, in every exercise. 我觉得这就是带给我们的好处I think that’s what gives us the advantage 让我们的节目有效果and makes our programs as effective as they are. 可以在ATHLEANX.COM观看They’re all available over at ATHLEANX. com. 今天就去观看You can get yours today. 同时 如果你觉得视频对你有帮助 在下方评论以及点赞In the meantime, if you’ve found the video helpful leave your comments and thumbs up below. 让我知道你想让我展示什么Let me know what you want me to cover 在接下来的视频中 我会为你们做in a future video and I’ll do that for you. 毫无疑问 朋友们No doubt about it, guys. 很高兴能够看到你们在下方的评论和建议I’m always glad to read your comments andsuggestions below. 好了 再见All right, see you soon.
  • 2021-10-30吃巧克力能增肌吗?We all love sweets.我们都热爱甜食 And even if you’re very healthy and fitness-conscious即使你本身既健康又注重体型 it’s hard to simply do away with all the yummy goodness.放弃所有好吃的仍是一项考验 For some of us, the problem lies with the insatiable addiction to chocolate.对某些人 巧克力的诱惑无法抵御 But, what if our joy of chocolate can be a good thing?但 如果把享用巧克力变成一件好事呢? Heck, what if it can help you build muscle?如果它能帮你锻炼肌肉呢? Well, that’s the case being made about dark chocolate.这里就有一个关于黑巧克力的例子 The belief is that dark chocolate can increase muscle growth有人相信黑巧可以增长肌肉 because it contains the flavanol epicatechin.因为它富含黄烷醇表儿茶素 Epicatechin has been hypothesized to invoke two significant muscle-building properties:表儿茶素被认为有两项显著增长肌肉的功效 decreasing myostatin, and increasing follistatin.降低肌抑素 提高卵泡抑素 A 2014 study seeking potential methods to diminish the effects of sarcopenia,为寻求解决肌少症 即肌肉群因年龄原因萎缩 the process in which we lose muscle mass due to aging, tested exactly for this.一项2014年的研究对此进行了试验 With roughly 150 milligrams of epicatechin supplementation per day,每日150毫克的表儿茶素补剂 the 6 middle-aged subjects saw a 16.6% myostatin decrease使六位中年实验者的肌抑素降低16.6% and a 49.2% follistatin increase.卵泡抑素则增长了49.2% So why is all of this important?那么 这些数据有何重要? Myostatin is a regulating protein that alters the rate of muscle growth,肌抑素是一种调节蛋白 通过制造肌肉外壁 creating a genetic muscle ceiling.改变肌肉增长率 The more myostatin present, the lower the amount of muscle you can build.肌抑素越多 肌肉量越少 As seen in other animals, the lack of myostatin此亦见于其他动物中 肌抑素的减少 can invoke unnatural amounts of muscle.会导致肌肉量的不正常增长 The protein follistatin, has an antagonist effect to myostatin,卵泡抑素蛋白与肌抑素存在拮抗作用 diminishing myostatin’s muscle limiting effect.它能降低肌抑素对肌肉的限制 Fittingly, if your goal is to build muscle,若你的目标是健身增肌 you want myostatin reduced,你希望降低肌抑素 but not to the point of completely removing it.又并非完全消除它 And as showcased, this is a very likely scenario with epicatechin那么前面所说的表儿茶素正好适用 and the necessary amount can be obtained through dark chocolate.所需用量可从黑巧中获取 However… the amount you have to eat is relatively high.不过 你得吃很多很多的黑巧才行 Now, all dark chocolates are not created equal.而且 每块黑巧中的表儿茶素含量并不完全相同 The ones with the highest epicatechin content are the ones with the highest cocoa purity.可可含量越高的黑巧 表儿茶素才越高 You will need 100 grams of 50% cocoa dark chocolate你得吃下100克含50%可可的黑巧 to reach the 150 milligrams of epicatetchin used in the study.才能达到研究中的150毫克表儿茶素用量 However, you will only need 60 grams of 85% cocoa dark chocolate to reach the same amount.不过食用60克含85%可可的黑巧就可以达到相同用量 Do the math and that’s roughly 350 to 600 calories计算可得 单单从黑巧中 from nothing but chocolate… per day.每日就得摄入350-600卡路里 For some, that’s not a problem.对某些人这不是问题 For others, especially those with weight restricted goals,而对需要限制体重的人来说 it will be quite difficult to reach this amount.要吃这么多量就太难了 And whether consuming smaller amounts will still yield而减少黑巧食用量是否仍能 enough growth benefits remain to be seen.获取足够增肌量还不得而知 On top of that, it’s not entirely certain that even high amounts of epicatechin最重要的是 还无法完全确定表儿茶素的 can ensure greater muscle growth,高摄入量会必然提高增肌量 but the research does look promising.但此项研究仍很有前景 Either way, the epicatechin benefits don’t stop there.不论如何 表儿茶素的好处不止于此 It can potentially increase testosterone,它可以提高睾酮含量 increase ghrelin, which suppresses appetite,提高可抑制胃口的生长素含量 and increase nitric oxide, which can improve blood flow to the muscles.并增加一氧化氮含量 促进血液向肌肉流通 Time will only tell how effective epicatechin and dark chocolate can be.能证明表儿茶素和黑巧功效的唯有时间 For now, if you’re already enjoying a decent dose of your favorite dark chocolate,若你已在享用适量的黑巧 you can have some peace of mind可以放宽心了 knowing your sweets can potentially improve your gains.这种甜食对你有潜在益处 What’s your thoughts on dark chocolate gains?对于黑巧的好处 你怎么想? Believe the hype?如相信这一理论 Share your thoughts below.请访问以下网站分享你的想法 Check out some new PictureFit tees while you’re at it.并可查看新款picturefit牌T恤衫 And as always, thanks for watching!一如既往 感谢收看
  • 2021-10-26基础瑜伽——站立前屈式大家好 欢迎来到爱珺瑜伽 我是爱珺Hey, everyone, and welcome to yoga with Adriene, I am Adriene. 今天要学的是基础瑜伽中的UttanasanaAnd today we’re gonna continue our foundations of yoga series with Uttanasana, 也叫站立前屈式also known as the forward fold, 非常舒缓压力的 很好的基础姿势very soothing, grounding awesome pose. 站在垫子上 上升 俯身 开始吧So, hop on the mat, and let’s swan, dive, right in. 站立前屈式以山式开头——For Uttanasana, forward fold, we’re going to start in our mountain pose, 就是我们上周学习的姿势which we did video for last week, 你可以参考那个视频so you can refer to that video, 学习山式动作的要领uhm, to get the foundations of mountain pose, 我会把山式快速地过一遍so l’ll quickly just go through my checklist, 抬头 头顶上提if you will hear, as l lift and lengthen up through the crown of the head, 将体重均匀地分布在双脚的四角之间spread my weight evenly between all four corners of the feet. 抬起脚趾能帮你做到这点Lifting the toes helps with the that. 向骨盆骨内收骨盆Tucking my pelvis in to meet my pelvic bone, 然后发现心情自然地高兴起来and then finding that natural lift in the heart, 收紧肩胛骨并下拉my shoulder blades squeeze in and together and down, 下巴平行于地面chin parallel to the earth. 初学者建议将手放在腰部For beginner’s forward fold, l recommend taking your paws to your waist, 还可以双手叉腰and maybe even hooking your thumbs behind your waistline, 事实上我转到这边 可能更清楚点in fact l will turn to the side here, just so we can demonstrate this little more clearly, 内收骨盆 收紧小腹 腰背挺直l’m tucking my pelvis, drawing my navel in, staking the spine, 看这里 像超人一样的姿势and coming to this, like, super hero pose, 儿童瑜伽里称为神奇女侠或超人in kid’s yoga we call it like wonder woman or super man, 收紧肩胛骨 吸气 呼气并头顶向上延展shoulder blades squeezing together, l’m gonna inhale, extend through the crown of the head. 现在进入前屈式 压紧脚后跟Now as l dive into my forward fold, l’m gonna keep pressing into my heels. 接着让能量从足弓上行l’m gonna keep drawing this energy up through the arches of my feet, 就像我在巩固山式一样just like l stablish mountain pose, 身体活跃起来 手臂上抬so l have an active body, lifting, 脚跟触地 但手抬起并向上延展so l’m grounding through my heels, but lifting and lengthening up towards the sky, 带动身体升高并延展just energetically subtle body lifting lengthening. 好 开始 吸气 头顶向上提拉Ok, here we go, l inhale, lifting through the crown of the head, 缓缓呼气 保持肩膀和脊柱姿势不变as l exhale, l’m gonna slowly keeping this nice lifting my heart and nice straight spine, 上身前倾l’m gonna move forward. 你会感觉大腿上部和膝盖被上拉The tops of my thighs are drawing up, kneecaps drawing up. 收紧肚子 抬起臀部Navel drawing in, l begin to shine my sit bones towards the wall behind me, 收紧肩胛骨 慢慢前屈and l’m squeezing my shoulder blades together, moving nice and slow, 我能清楚地感知身体的变化so l can really be honest about what this journey is like, 在瑜珈里清楚地感知身体有时很难it’s a tough thing, sometimes in yoga to really witness what the body is actually experiencing. 也许现在你的身体像一块尖叫的火腿And what your body might actually be experiencing right now is a screaming in the hammies, 是的 火腿需要爱 更多的爱 我们给它吧that’s ok, the hammies need some love, they need more love, then we give them, 所以 放松膝盖 实际上尽所需弯曲膝盖so soften through your knees, in fact, bend your needs as generously as you need to, 同时 找到支撑腿部直立的点and in time, we’ll get to the point where we can straight the legs. 半弯腰拉伸头顶 如果有需要 弯曲膝盖So l’m here about halfway extending through the crown of the head, bending my knees if l need to, 尽所需弯曲 然后开始自然前屈bending them as generously as l need to, and l begin to melt down, 腹部与大腿上部接触belly to the top of the thighs, 头部自然下垂后and then once the weight of my head releases down, 指尖徐徐移动到垫子上l’ll draw my fingertips either to the mat, 或手掌与小腿相贴to the earth, palms to the shins, 甚至可以抱住对侧肘关节 轻轻左右摇动or maybe even l grab my elbows, and rock them a little side to side. 如果这有点挑战你的平衡感If this is a little bit of balancing challenge for you, 我建议 将双脚分开与臀同宽l recommend, taking the feet and stepping them hip width apart, 就像山式视频所讲just like we talked about in Tadasana video. 现在我在做站立前屈式So here l am, in my forward fold, 【吸气】[exhale] 尽所需弯曲膝盖 坐骨朝上bending my knees if l need to, really shining my sit bones up towards the sky, 现在我的尾部直接朝向天空so l have the tail be shooting straight towards the heaven right now, 抱住对侧肘关节 轻轻左右摇动l’ll grab my elbows rock little side to side, 如果感觉很好 站立前屈式是使体重悬空if that feels good, Uttanasana is about letting the weight of the body hang over, 并配合呼吸的姿势then being with the breath. 还有一个稍微积极点的版本 把鼻子与膝盖相贴So we have other versions of this pose, a little more active that really draw the nose to the knees all the stuff. 这里 我们只作为初学者甚至非初学者练习Here, we’re just going to practice as beginners or even as non-beginners, 给火腿留出一点空间 然后使用呼吸法just creating a little space in the hammies and then using the breath. 我不能更强调好的 扎实的 甜蜜的深呼吸的重要性l can not stress this enough how important it is to take nice, solid, sweet deep breath here, 因为这是我留出的一些空间because that’s where l’m gonna really create some movements, some spaces, 有时我们喜欢叫它this liquid spine as we like to 液态脊椎 这使它变得有趣起来sometimes call it, that’s where becomes fun to play with to, 我们没有只停在痛苦的姿势中We’re instead of just holding in a painful posture. 而是以呼吸的方式有节奏地移动We’re moving in kind of grooving with the breath. 这时候说话有点不方便It’s kind of awkward place to be talking. 我先停一会So I’m just stop talking for a second, 做这个姿势 这样我能真正and come into the pose, so that l can really 完全充分地释放我头部的重量release the weight of my head completely and fully, 内收小腹向脊柱drawing my navel up towards my spine, 向前垂落 站立前屈式 【呼气】l hang forward. Uttanasana. [exhale] 【吸气】[inhale] 【呼气】[exhale] 尽所需弯曲膝盖bending the knees as generously as we need to, 有时在这里反复弯曲拉伸膝盖不错and sometimes pulsing here, bending the knees straining is good, 创造出一点空间creating a little bit of space, 再来 上下点头 用呼吸使吸气时again, shaking the head, yes, no, and using that breath to find a little bit of lengthening 延展增加 然后呼吸释放 身体对折as you inhale, and then releasing on the exhale, fold, 【呼气】[exhale] 可能我吸气时会增加一点延展perhaps a little more lengthening as l inhale, 【吸气】[inhale] 呼气时身体对折then folding on the exhale, 【呼气】[exhale] 啊 开始吧 把手放到腰上 叉腰Ahh, to come up, l’m gonna bring my hands to my waistline, hooking the thumbs behind, 同时 压紧脚后跟 内收肩胛骨and same thing, l’m gonna press into my heels, draw my shoulder blades together, 当我抬头并提拉头顶时 肘部向后elbows behind me, as l lift and lengthen up through the crown of the head, 提起心脏 大拇指用力按压骨盆heart lifts, l use my thumbs actively here to remind me to tuck my pelvis in, 高兴而缓慢地 让呼吸从后背到腿and nice and slow, sending breath all the way through the backs to the legs, 卷起尾骨 发现心脏提起了l begin to scoup my tail bone in, find that lift in the heart, 现在让这种轻微疼痛的良好感觉一直到脚趾头l have this awesome tingly sensation going all the way down to my toes right now, 感觉真棒feel good, 然后回到山式and l come back to mountain pose, Tadasana, 这里我喘几口气再做站立前屈式l can take a couple of breath here, and dive back in. 还有一件事不知道有没有时间说 我会尽可能讲快点If you wanna say one thing, l don’t know if l have time to say this, but l’m gonna try to speak it very fast, 我前屈后 觉得腿肚子就像两块盐水太妃糖after when l’m in forward fold, l think about the back of legs as two pieces of salt water taffy, 我知道这比喻有点俗 但因为一些原因很适合and l know that sounds kind of cheesy, but it works, works for me for some reason, 如果把从坐骨到脚后跟的所有肌肉想象成两块太妃糖if you’re imaging this muscles from your sit bones all the way to your heels being like two pieces of salt water taffy, 如果分享那些太妃糖if you’re gonna share that taffy, 就不能你抓一块 我抓一块you wouldn’t be able to just grab one and me grab the other, 然后走开休息and just walk away, and break. 这会非常痛苦That would be very painful, 嗯 但是我们得想 肌肉就像盐水太妃糖uhm, but rather we have to think of this muscles like that pieces of candy, that salt water taffy, 我们要分享 要创造一点空间we’re going to in order to share, we’re gonna have to create a little bit of space, 我们要稍微动一下 配合呼吸we’re gonna have to move it a little bit, breath with it, 笑一下 你懂的 耐心地创造空间 融化这块太妃糖laugh a little bit, you know, take our time, creating space, melting that taffy. 这样直到感觉不错 停下恢复并走开So that eventually, uha, we break off with that treat.We feel good and walk away. 也许这有点远 但你知道我说的是不能直接俯身前屈Maybe that’s a little far out there, but you know I’m saying that you can’t just diving into the forward fold, 然后希望奇迹出现 你得配合呼吸and expect the magic to happen, you have to be with the breath, 你得注意你的腿后面的感觉 然后当然you have to look at what’s really going on the back of your legs, and then of course, 发现感觉良好find what feels good, 好了 这就是站立前屈式Ok, so that was Uttanasa, forward fold. 希望你喜欢这个姿势l hope you enjoy trying the posture, 如果你有任何疑问或建议if you have any questions or comments, 请在评论区留言please, please leave them in the comment box below, 希望听到大家的意见l’d love to hear from you, 同时确保订阅我的频道also make sure you subscribe to my channel, 并关注我的脸书 这样就不会错过任何更新and like the Facebook page, so you don’t miss anything, 下次再见 谢谢收看 合十礼and I’ll see you next time, thank you so much, Namaste.
  • 2021-10-265个健身房新手常见错误去健身房可能很难Going to the gym can be tough, 但是这并不是说健身是一件难事but not always because getting in shape is hard work. 对一些人来说For some, the problem is 问题是 他们不知道要在健身房做什么that… they’re not exactly sure what they’re doing in there. 健身房的氛围 器械 训练方式The environment, the equipment, the exercises, 甚至连健身房时尚都让人难以领会and heck, even the fashion trends can be difficult to grasp. 为了指导一些健身房新手To enlighten some of our fellow beginner bros and broettes, 甚至一些经验丰富的健身者and even some of you seasoned gym-goers, 这里有五个 你可能想要改正的健身新手错误here are 5 beginner gym mistakes that you might want to fix. 第一 只使用健身器械Number 1, you use only machines. 这些健身器械并没有什么不好There’s nothing exactly wrong with machines 因为它们确实简化了很多训练as they do simplify many exercises and are, 多数时候使用起来也很简单for the most part, easy to use. 但是这些简化也有缺点But its simplicity has its drawbacks. 其一是 器械通常只适合中等身高的人One is that machines typically accommodate only average height ranges, 太高或太矮making it tough to use 使用这些器材都会很困难if you’re too short or too tall. 有些器材还需要做不自然的动作Some machines also follow unnatural movement paths, 这会让人用起来很不舒服which can be uncomfortable to use. 自由重量器材会更…自由Free weights are much more…well, free, 可以让你使用地更加舒服和自然allowing you to work with better, more natural patterns. Also, 但它最大的缺点就是不能锻炼稳定肌one huge disadvantage is the lack ofstrengthening stabilizer muscles. 健身器材让你固定在Machines already have you set in a fixed, 不变的位置 因此你stable position, thus you won’t need to 不必用太多稳定肌保持平衡和控制kick in much of your stabilizers to keep balanceand control. 自由重量器材 正好相反Free weights, in contrast, will require justthat. 但是那并不意味着这些器材不好Now again, that doesn’t mean machines aren’tgood at all. 实际上 最好的健身器材之一In fact, one of the best machines 就是绳索拉力器in all of fitness are the cable machines. 但它也有一些限制But they do have their limitations and it 重要的是 在你觉得合适时’ s important to integrate free weight exercises 把自由重量训练加入训练计划into your program wherever you see fit, 尤其是当你想要整体健身的时候especially if your goal is overall fitness. 第二 做太多的局部训练Number 2, you’re doing way too many isolationexercises. Yes, 对 说的就是你I’m talking to you, 正在盯着镜子 做第18组the one staring in the mirror while doing your eighteenth 二头弯举的你set of bicep curls. 不管你信不信Believe it or not, 保持好的体型不仅仅是手臂肌肉的尺寸there’s more to being in shape than the size of your arms. 像弯举 侧平举还有三头肌下推都是单关节局部训练These single-joint isolation exercises, likecurls, side raises, and triceps pushdowns, 它们只专注于锻炼一个肌肉群only tend to focus on one muscle group ata time. 而复合训练 像深蹲 硬拉Large compound movements, like squats, deadlifts, 肩部推举 可以同时锻炼and shoulder presses, however, hit multiple 多个肌肉群 这意味着能在更少时间内 做更多的锻炼muscle groups at once, meaning more work insignificantly less time. 复合型训练也可以让你Compound movements also allow you to work 举起更重的哑铃with much heavier weights, which is great 这对于锻炼全身力量和肌肉是很好的if you want to build overall strength andmuscle. Now, 当然 局部训练也很重要isolation exercises are still important. 它们能很好地锻炼那些需要更多锻炼的肌肉They are great at hitting muscles that need more work, 并且能更有效地and they’re more effective in 对你任何的目标肌肉进行有针对性的训练controlling specific volume targets for anygiven muscle. 但是关键是 不要只做隔离训练But the point is, don’t stick with isolationsonly. 也要做复合型训练 只是别做那么多Do your compound movements too, if not moreso. 第三 你只使用轻的举重器材Number 3, you only use light weights. 初学者会对举重带有犹豫 是可以理解的It’s understandable that beginners willhesitate to lift heavy. However, 但这样会违背健身的关键:渐增超负荷avoid doing so goes against one keyfitness component: progressive overload. 也就是说 必须要不断增加The concept that, one must persistently increase the demand placed 肌肉的训练量 这样on the muscles to effectively 肌肉才能更强健become stronger and bigger. Sure, 当然你可能不时加几磅重量you might toss on a few more pounds once 但这远远达不到in a while, but nothing even close to 你的极限your maximal potential. 为达目标 你应该努力突破极限You need to push your limits for results, 尤其 你的目标是想变得更强健的话ESPECIALLY if the goal is getting stronger. 研究反复表明 举重是最能增强肌肉力量的运动Studies repeatedly show that strength gainz are best achieved when lifting heavy. 即你应该举的重量是 最多只能举5次 3次的重量That means you need to lift a weight you can only do maybe 5 or 3 reps max, 甚至是1次的重量or even just once. 达成目标后 下次还可以尝试更重的重量And then after you achieve that, try even more the next time around. 但每次不要超过40次 除非你的目标只是练习耐力No more 40 rep sets unless your goal is strictly endurance. 在说最后两条之前And before wrapping up the last two, 我想提一下PictureFit的I wan na give a quick shout out to the PictureFit discord discord社区community! 一些人可能不太了解For those of you unfamiliar with discord, 它最初是为游戏玩家设计的it is a chat service originally created for 聊天服务gamers. 但后来发现它也适用于But it’s also proven to be great 其他群体 像健康和健身群体for other communities, including health and fitness. 在我们的社区里 每天有很多人分享他们的经验Our PicutreFit community have lots of great people sharing advice each day. Overall, 总的来说 我们非常成功地we’ve been tremendously successful 创造了一个有趣 成熟 互助的in creating a fun yet mature, and helpful 社区氛围environment. 如果需要帮助If you feel like you need help 或者想帮助别人 又或者with your goals or wan na help other bros and broettes or even 只是想和我或别人聊聊天wan na just chat with me and others, 那么现在就来加入我们的社区吧then please come check out the discord community today. 注册非常简单快捷Registration is super quick and easy. 只需要点击这个链接 按指示操作就行Just follow the link in the description. 第四 没有随身带一瓶水Number 4, you don’t bring along a bottleof water. 不仅是新手 许多人都会犯这个简单而又重要的错误A simple but crucial mistake many people make,not just beginners. 我们的身体平均三分之二都是水The thing is, our body is two-thirds water and 我们的身体因为锻炼出汗on average, we sweat off roughly 1 liter 每小时大约会流失1升的水of water for every hour of exercise. 如果我们不补充流失的水分If we don’t replenish the lost water, 就会导致脱水 这会带来很多it can lead to dehydration, which comes with 糟糕的症状 比如肌肉痉挛 疲劳 注意力下降还有头痛nasty symptoms like muscle cramps, fatigue,poor concentration, and headaches. 这样的健身质量 是你绝对不想要的Qualities you certainly wouldn’t want duringyour physical activities. 简单点的办法就是带上一瓶水The simple fix is to bring that water bottlewith you. 没理由不带水There’s really no reason not to and it’s better 而且这比健身房的喷泉水好得多than relying on the gym’s water fountain. Also, 同时如果要做高强度 或者长耐力训练if you’re doing anything super intense or long endurance, 可以考虑you might want to consider 带一瓶运动饮料或椰汁 来补充流失的电解质a sports drink or coconut water instead to help replenish the loss of electrolytes. Plus, 这些饮料含有糖分 可以补充能量it has sugars, which replenish energystores. 记得把这些糖分算入全天的饮食计划中Just make sure you account for the added sugars into your overall diet. 最后 第五 不主动寻求帮助And finally, number 5, you don’t ask forhelp. 社交一向在健身房里不受欢迎There has been a long-built stigma of an anti-social sentiment in the gym. 主动指导别人健身通常令人反感Unsolicited fitness advice is often discouraged 因为没人喜欢被人说教since no one likes to be told what to do even 即便是为我们好with the best of intentions. 但是傲娇地谁也不理只能说明…我们实在不擅长But such a contentious pride to be independent means… we suck 寻求帮助at asking for help. 作为新手As a beginner, 毫无疑问 你要尽可能地寻求帮助there’s no doubt you’ll need all the help you can get. 研究表明 那些We also have studies showing that people 有朋友或教练支持的人with social and/or coaching support are much more 比较容易达到他们的目标likely to be successful with their goals. 有人鼓励 帮助你It’s both a motivational 不仅能够激励你 还能让你and educational benefit to have someone encouraging and helping 从中受益you along the way. 我个人非常支持 和专业人士I’m personally a huge advocate of working 甚至尽责的私人教练with actual professionals, even personal trainers, 一起健身with enough due diligence, 但我知道不是所有人都有经济条件请私教but I understand not everyone has the financial means to do so. 这种情况下In that case, 就需要放下骄傲 在你有需要的时候主动寻求帮助put your pride aside and don’t be afraid to ask for help when you need it. 和平时不一样的是Contrary to popular belief, 你会发现 健身房里的人都很愿意帮助你gym bros and broettes are more than happy to help. 毕竟 他们理解刚开始健身时有多难After all, they understand how difficult it once was as a beginner themselves. 这就是作为新手的你And that’s five mistakes you might 需要注意的五个问题want to start working on as a beginner. 希望这个视频I hope you all left 至少能让你多了解一些关于健身的知识with at least some extra knowledge you can take to the gym. 如果你喜欢If you enjoyed the video, 别忘了点赞 订阅查看更多don’t forget to hit the like button and subscribe for more 相关视频future videos. Also, 了解更多健身相关知识 请登陆please come check out the PictureFit discord community PictureFit社区了解for more help on your fitness goals. 一如既往 感谢你的观看和支持 快去增肌吧!As always, thank you for watching and happy lifting AND GET YOUR PROTEIN!
  • 2021-10-26目标全身的高强度训练!嘿 你们好Hey, you guys! 我是你们今天全身循环运动的教练 这次训练只需要花费18分钟I have a full body circuit for you to do today, and it’s only in 18 minutes. 我们开始吧Let’s go! 好的All right. 你一共要设置18轮训练 每一轮10秒钟休息 50秒钟锻炼You are going to set your timers for 18 rounds, 10 seconds of rest and 50 seconds of work. 今天的训练中只需要一样东西 这样东西将会被当作一个长凳或是箱子使用You’re only going to need one thing today and that is going to be a bench, or a box. 我将会利用这个小平台在上面做跳箱运动I’m going to use this little platform here to do box jumps on. 所以一定要保证你的箱子坚固并且安全So make sure what you have is sturdy and safe. 训练一 钟摆运动Exercise number one, you’re going to do pendulum. 你要像这样做So your body is going to look like this. 把手放在地上Hands on the ground. 不要像伏地挺身那样 要让你的脚向前迈一步 你的腿Instead of a pushup opposition you’re going to step your feet forward and your legs are 也要伸直going to be straight. 开始的时候把一只脚放在地上 另一只向外You’re going to start with one foot on the ground, one foot out, and you’re going to 然后交换switch. 这是训练一That’s exercise number one. 训练二 跳箱运动Number two: we’re going to do box jumps. 开始跳到箱子上之前 摆动手臂 蹲身跳上去 同时摆臂You’re going to stand on your box, swing, go into a squat, and you’re going to swing 我希望你保持蹲着的姿势your arms, and I want you to stay in a squat. 保持蹲姿回到原地Back down into a squat. 每次你从箱子上跳到地上的时候 确保你的脚底轻轻地落地Every time you land from a box jump, make sure you’re landing softly on the balls of 并且保持蹲姿your feet into a squat. 我希望看到你像这样做So I want it to look like this. 否则 如果你的脚用力撞到地上 就会给踝关节造成一些损伤Otherwise, if you slam onto your feet you’re going to actually do some damage to your joints. 所以我希望你小心一些So I want you to be careful. 训练三 伏地挺身同时提膝跳 并轻拍肩膀Number three: you’re going to do a pushup with a knee tuck, and shoulder taps. 从伏地挺身的开始位置 做一个伏地挺身再起来So from pushup position you’re going to go down into a pushup, you’re going to get up, 双膝一起做提膝跳double knee tuck. 看起来好像很困难 但是去试一下吧 因为它并没有你想象的那么难Looks tough, but give it a try because it’s not as hard as you think. 只是要记着做得快一些Just think about being quick. 把腿猛地向前提 再快速收回来So you want to drive, and put your feet right back. 如果这对你来说太难了 那就只把脚往前移 然后再移回到原地If that’s too hard for you to do, then just jump your feet forward, and back, and two 然后轻拍两次肩膀shoulder taps. 像这样So it looks like this. 这是训练三That’s exercise number three. 训练四 继续做跳箱运动Number four: we’re going back to those box jumps. 这个箱子的存在可能会是你这次训练中的障碍These are going to be – this box is going to be the bane of your existence for this workout. 这很难很难It’s really really tough. 我在这次训练中加入了大量跳箱训练 因为它不仅是有氧运动I added a ton of box jumps in there because it’s not only for cardio, but we’re hitting 还能帮助我们拉伸腿部肌肉the legs as well. 也可以锻炼你的肩膀和腹肌The other exercises that I have for you are targeting your shoulders and your abs. 所以训练三 不好意思So number three is going to be – excuse me. 这是训练四 跳箱运动Number four is going to be box jumps. 训练五 抬腿伸手Number five is going to be a leg drop and reach. 躺在地上So on your back. 将腿抬到空中 然后放下来 再抬到最高点You want your legs up in the air, you’re going to drop them down, back up at the top, and 然后伸手触摸你的脚趾reach up, touch your toes. 到现在 如果所有训练你都做了下来 那非常棒Now, if you’re going all the way down, great. 让腿静止在底部 然后抬起来 伸手触碰你的脚趾If you need to, rest at the bottom, bring them back up, and then reach for your toes, 再把腿放下来and drop. 保持肩部稍微离开地面 也不要让脚落到地上You can keep your shoulders slightly off the ground, and don’t put your feet down on the ground. 这是训练五That is number five. 训练六 跳箱运动And number six: box jumps. 今天我们做了很多跳箱运动 你还好吗We do a lot of box jumps today, okay? 如果因为一些原因 这样做很困难而且很累If for some reason they become too hard and too tiring, then what I want you to do is 那么我希望你做跳绳运动 或者把跳绳加入到跳箱运动中grab your jump rope, and you can throw in the jump rope, and you can do every other 这样你可以间隔的做跳箱运动box jump. 先做一次跳箱运动 当再听到要进行跳箱运动的时候 拿起跳绳开始跳Do a box jump, and then when it says “box jumps” again, grab your jump rope and do jump 好吗rope, okay? 做得很棒Awesome job. 更困难的就要来了It’s going to be a tough one. 你们做的很好Good job, you guys. 我希望你们享受锻炼的过程I hope you enjoyed that workout. 在短短18分钟里你们锻炼了全身In only 18 minutes you guys have targeted your entire body. 做了全身的循环训练Full body circuit. 做得很好Awesome job. 我是Melissa 来自专为女性服务的ATHLEANXX我们下次再见I am Melissa Ioja for ATHLEANXX for Women, and I will see you guys next time. 拜拜Bye!
  • 2021-10-17核心肌全身锻炼(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 52, 3, 4, 5, 6 7 8 9 106, 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 2Out, is 2. 向外摆Swing out. 33, 4and 4, 55, 66, 77, 88, 99, 10and 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. 22, 33, 44, 55, 66, 77, 88, 99, 10and 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. 10And 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. 55, 66, 77, 88, 99, 10and 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 31, 2, 3, 4 5 64, 5, 6, 7 8 97, 8, 9, 1010. 1 2 31, 2, 3, 4 5 64, 5, 6, 7 8 97, 8, 9, 1010. 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 31, 2, 3, 4 5 64, 5, 6, 7 8 97, 8, 9, 1010. 1 2 31, 2, 3, 4 5 64, 5, 6, 7 8 97, 8, 9, 1010. 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.COMOK, 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.
  • 2021-10-17我的生活正在发生着改变(这个频道也是)As you may already know I have recently stepped away from my job at my school你们可能已经知道 为了追求新的生活 in order to pursue new horizons.最近离开了我在学校的工作 I hope to become an art teacher, but right now things are in the planning stage.我想成为一名美术老师 但现在事情还在计划阶段 I also found a new space for my work station, which is very exciting.我还找了个新地方来做我的工作室 这很鼓舞人心 I have been wanting to do this since one of my first customers contacted me to let me know自从我的第一个客户联系到我 说寄给他们的包裹里 there are 3 black dog hairs in their package.有三根黑色的狗毛后 我就一直想这么做了 I was mortified, and realized I needed a proper work space.我感到很羞愧 并且意识到我需要一个合适的工作室 Adjusting to a new life routine without my school feels strange, and scary at times.适应没有学校的新生活感觉很奇怪 有时还很可怕 I don’t know what the future holds, but I am taking guidance from all my mentors.我不知道未来会怎样 但是我所有的导师都给了我一些指导 Not the least of which, is the wild flowers.其中最重要的是野花 Before I continue, I need to tell you about a plant.在我继续之前 我要给你介绍一种植物 It is known as the balsam root, and it has given me incredible life advice this Spring.它被称为香根 今年春天它给了我很棒的人生建议 It is a flower iconic to this part of Washington state and you can see it blanketing the hillsides它是华盛顿州这一地区的标志性花卉 每年这个时候 你可以看到它覆盖了山坡 this time of year, easily recognizable by its butter yellow blooms and arrow shaped leaves.很容易识别它的奶油黄色花朵和箭头形状的叶子 But what is so fascinating about this plant is that但这种植物的迷人之处在于 what you see of it doesn’t tell the real story.你所看到的并不是真实的 And I think that’s true for all of us.我认为对我们所有人来说都是如此 The secret is underneath the soil.神秘之处在土壤下面 there lies an incredible root system, which you can harvest for food or medicinal purposes.那里有一个很棒的根系 你可以采集它来作为食物或药用 The main taproot can reach multiple feet into the ground to find a water source.主根可以深入地下数英尺寻找水源 The wandering tendrils grab onto the soil, preventing erosion.漫游的卷须附着在土壤上 防止水土流失 This survival mechanism is vital in environments similar to where I live,这种生存机制在和我生活相似的环境中非常重要 which are dry and hot this time of year.每年这个时候又干又热 If you are familiar with American history, you have heard about the distaster of the Dust bowl.如果你熟悉美国历史 你一定听说过黑色风暴事件 One of many reasons that happen were farming practices造成这种情况的原因之一是耕作方式 that removed native plants from their home soil.即将本地植物从它们的土壤中移除 Without their deep root system, the earth became dust, subject to whims of the wind.没有了它们深层的根系 大地就成了尘土 任由风吹来吹去 Here goes to show how important this plants are for a planet survival.这说明了这种植物对地球的生存有多重要 No matter how beautiful the plant, without the roots, they don’t have longevity.再美的植物 如果没有根 就不会长寿 Every tiny disturbance affects them negatively, and ultimately they cannot flourish and grow.每个微小的干扰都会对它们产生不好的影响 最终使它们无法茁壮成长 The young blooms are surly beautiful and delicate,幼苗是乖张美丽而脆弱的 but the older plants are incredible to behold.但成熟的植物承受能力很强 They are strong and full, and can sustain droughts with little effort.它们结实饱满 不费什么力气就能经受住干旱 I find them inspiring, don’t you?我觉得很鼓舞人心 你呢 A great reminder that what is unseen is by far the most part of who we are.这提醒我们到目前为止 看不见的部分才是我们自身最重要的地方 I have taken the lesson of the balsoam root我从香根上吸取了教训 and challenged myself to further develop my root system挑战自己 进一步发展我的根系统 in order to find stability during this very intimidating transition.以便在这个非常可怕的过渡期稳定下来 My life has changed considerably this year.这一年我的生活发生了巨大的改变 I’m realizing it will never be the same again.我意识到我的生活不会再是一成不变 That is both exhilarating and a little scary.这既令人兴奋又有点吓人 I think we all come to those crossroads at some points in our lives,我想我们每个人都会在人生中的某些时刻处于十字路口上 but we can choose one of multiple diverging paths但我们可以从多条分岔路口中选择一条 that will lead our lives in wildly different directions.这些道路将把我们的生活引向截然不同的方向 I used to look at these options with apprehension,我过去常常带着忧虑看待这些选择 fearing that I’d make the wrong choice and lead my life in a direction that I would later regret.担心自己会做出错误的选择 把我的生活引向以后会后悔的方向 But I have come to believe that但我逐渐相信 we can find fulfillment through a variety of different life paths.我们可以通过各种不同的人生道路找到满足感 Maybe there are many equally interesting and rewarding journeys one can take.也许还有许多同样有趣和有益的旅程 I stayed up last night wondering昨晚我熬夜一直在想 if I had made the wrong choice to pursue new options of teaching and focus on my business我是否做了错误的选择 去追求新的教学和专注于我的事业 Dispite being fearful, I have realized that in this case there isn’t necessarily wrong choice.尽管害怕 但我意识到 在这种情况下 不一定有完全错误的选择 And I think in many cases in our lives when we’re present with the options,我认为在我们生活中的很多情况下 当我们面对各种选择时 it is what you do with the choice that makes it worthwhile or not你如何对待这个选择 决定了它是否值得 and what you’ve learned from it.以及你从这个选择中学到了什么 I’m so glad I’m going through this transition in the spring time,我很高兴我能在春天经历这种转变 it is such a beautiful season of renewal and healing.春天是一个万物复苏且治愈的美丽季节 Last but definitely not least, I do have news that pertains to this channel.最后但绝对重要的是 我确实有关于这个频道的资讯 My brother has recently returned from Australia after almost a year without seeing him我的哥哥最近从澳大利亚回来了 我已经一年没有见到他了 which was very difficult for me.这对我来说很煎熬 We were very very close growing up.我们从小到大非常亲密 You will no doubts see him in the future video.在以后的视频中你们肯定会看到他 He is very generously offer to help me with my videos,他非常慷慨地提出要帮我录视频 which is fantastic because I’ve always wanted to learn how to use an actual camera.这太棒了 因为我一直想学习如何使用真正的相机 I’ve noticed speculation in the comments who’s actually making these videos我注意到在评论中有人猜测是谁制作了这些视频 and the answer is that it is me.答案是我自己 Predominantly, I think there’s an handful of times where I have got in assistance.主要是 有几次我得到了一些帮助 But very few.但次数很少 I film using an iPhone.我用iPhone和三脚架来录制视频 And I would really like to learn how to use a proper camera.我非常想学习如何用合适的相机来录制 And so he finally is going to teach me他终于要教我了 and how to make the videos until I’m able to do it on my own.他会教我怎样录制视频直到我完全学会 It is so exciting and I’m just so grateful for him.我太激动了 我真的很感谢他 And you will no doubt, hopefully,毫无疑问 希望从下周开始 see huge improvement in the quality of this video starting next week.你们会看到视频质量显著提高 I hope you have a wonderful week.祝你们周末愉快 I have some loved who are very sick with the illness我有几个心爱的人 他们深受疾病的困扰 We shall not name, and I am very worried about them,我们就不指名道姓了 and I am very very worried about them,我很担心他们 so I will appreciate all your thoughts or prays,所以我很感激你们所有的问候和关心 and I hope you all stay safe and healthy.希望你们所有人都健康快乐 Sending my love在这里传达我的爱意 再见喽
  • 2021-09-1510分钟全身运动快速燃脂无器械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! 起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, 换boom here, 换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. 跳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, 哈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, 起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. 下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. 换Boom. 换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. 5Five. 4Four. 3Three. 2Two. 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. 5Five. 4Four. 3Three. 2Two. 1One. 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.comgo 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…
  • 2021-09-15减掉大腿赘肉 塑造完美大腿线条的三大秘诀本视频是带有娱乐性质的短片短片内不包含任何医疗服务 由于准确性和效率性会因人而异 所以我们概不负责 通过短片中的方法去做运动时,如受伤或出现事故 责任不在我方 对于专业运动方法 建议咨询专业人员 大家好 我是Daisy 大家好 欢迎收看我的减肥短片 今天是个短一点的视频 你猜主题是什么 今天我要告诉大家 我人生中最大的秘密 你知道是什么吗 那就是不做运动还能拥有纤细的大腿的秘诀 大家是不是很好奇 那个秘诀就是…… 没有那种秘诀啦 我制作这个短片的理由就是 有时令我心痛的是 有太多人不想做运动 但还想拥有纤细的大腿 我要在这里告诉大家最终答案 没有这种方法 我也没有办法为大家做什么 有些人可以会说 所以 你要我怎么办 你是为了告诉我没有这种秘诀才制作这个短片的吗 我为什么要点这个视频 在这里 我想告诉大家能够有效的减腿肉的小方法 这是我在过去几年间 不断运动 减肥得出的结论 不喜欢长肌肉的运动 如果你不想运动 但是却想着减掉腿上的肉 那么 你可以点”后退” 祝你成功 如果找到不用运动就能减肥的方法 一定记得告诉我 如果你想获得减肥的方法 请继续收看这个视频 那么现在 我来为大家介绍一下 Biong~ 首先 大家最经常问的问题就是 这些都是在减肥方面能排进前三的问题 如果做这个运动 能减掉多少 如果说你并不是每天做运动 而且定期 长期做运动 也不是说在短期内拼了命的运动的话 只是一周只做几次运动 持续两三周 其实很难看到效果 我们不是一般都会搜一些爱豆减肥方法什么的嘛 在我以前减肥的时候 天天都在找爱豆的减肥方法 什么炫雅减肥方法什么的 对于大多数的学生 职场人 普通人来说 爱豆的方法并不适合大家 也没法做 如果像爱豆那样去减肥 大家的身体迟早会垮掉的 我之所以说这些 是因为 失望会成为人们不停的减肥 不停的挑战的一个绊脚石 为什么减肥不成功呢 这两周明明拼命在减肥 为什么体重没什么改变 是不是这个运动不适合我 减肥时 不安的情绪会变成毒药 我在海外留学时 为了减肥 做了运动 但有一次 三四天 体重都毫无变化 那时候感到特别抑郁 心情也很不好 到底是哪里出错了 我的身体怎么了 为什么减不下来 像这种 总带有消极的想法 这让我对我正在做的运动也开始没有信心 变得不想做运动 所以 大家应有长期目标 至少将时间定为一两个月 减肥的时候 最令大家烦恼的问题就是塑造完美的大腿线条 为此 制定长期目标十分重要 第二 大家都想拥有纤细的大腿 你是否担心 因腿上肌肉太多 无法减下来 或者 继续做运动会让腿部肌肉更发达 我想说 这是因为腿上肉多才显得大腿粗 并不是因为说有肌肉 大腿才显粗 脂肪多 才显得腿粗 只有排除脂肪 大腿才能变的漂亮 腿上凸出来的肉 都是因为脂肪多才导致的 并不是因肌肉发达而导致的 看到一些肌肉狂 或者看到参加肌肉大赛的女选手 就会看到她们的肌肉凹凸不平的 大家可能会认为 什么嘛 有肌肉 身上的肉也会凸出来呀 但大家即便再怎么努力做运动 也赶不上她们的十分之一 百分之一 参加比赛的选手的饮食习惯和我们完全不同 运动也像家常便饭一样 每天都会做 我在Youtube 上传了视频 即使大家每天都照着视频跟着做一个小时以上 也绝对不会像那些参加肌肉比赛的选手 我能理解 为什么大家会有这种想法 因为 在最开始 为了减肥 开始做运动时 肌肉会更明显 显得腿更粗 也会出现浮肿 因为 腿上的脂肪并不是能够立刻减掉的 随着肌肉的形成 新陈代谢速度加快 卡路里消耗掉之后 脂肪会慢慢消减 一般都在一两周 或一个月左右 所以 运动之后腿变的更粗是再自然不过的事情了 想要消耗卡路里 加快新陈代谢的速度 腿部必须有肌肉 穿紧身裤时 最重要的就是 翘臀 除了翘臀以外 大腿内部和外部的肌肉的线条要完美 才能让大腿线条更美 更瘦 有氧运动也很重要 如果想消耗卡路里 消减脂肪 当然需要有氧运动 但仅靠有氧运动 在短时间内保持身材并不是件容易的事 不要害怕做运动会长肌肉 肌肉是必须要有的 最后 第三个秘诀 其实 每天做运动也很累 我来介绍给大家 能更快减肥的小方法 在累的不行 快放弃时 “不行 快累死了 要喘不上来气了” 再做一次 再多做几组 其实也没有累到要死 主要是在感到疼痛时 我们会选择休息 在那个时候 如果再多做一组的话 没有比这更有效果的了 如果大家在稍微感到有点累的时候休息 选择放弃 那其实只能算是热身 只有在运动时 不断突破自己的极限 才能看到效果 在累的时候 马上放弃 很难有什么效果 如果在短时间内 做强度较大的运动 效果会挺明显 所以推荐大家参考一下 试一试 嗯…… 现在已经开始做运动了 或者 照着我上传的视频 运动减肥的人 如果说 运动了却没有太大的效果 也减不下来 到底哪里出了问题呢为解决大家的疑问 在这里准备了这个视频 应该能帮到大家 希望大家喜欢这个视频 也希望我的视频能帮助到大家 如果喜欢我的视频 请按”喜欢” 按”喜欢”的话 我会非常感动 目前正在努力制作有关美容减肥秘诀的视频 如果大家订阅我的频道 加入Daisy fam 就能够看到更多有趣的视频 我还有instagram喔 别忘了关注我 最近 和男朋友去旅游 觉得很有意思 打算经常去旅行 会有专业的减肥人员来为你解答各种疑惑 希望大家能够获得有用的信息 那我们下次见 拜~ 谢谢收看
  • 2021-09-15女生手臂锻炼5个最佳动作大家好 今天我将介绍五组不同的动作Alright guys, here is five different moves, 来帮你锻炼整条手臂and are going to help you tone your entire your arm area. 我们会锻炼到肩部 肱二头肌 肱三头肌We’re going to be hitting shoulders, biceps, triceps. 让这些区域变得优美紧致Getting those arms nice and defined. 第一个动作是Okay, first thing we’re going to start with is a 哑铃弯举复合肩上推举curl to overhead press. 这个动作首先要So, this one you’re just gonna start 使手臂完全弯曲起来with a nice full range of motion curl. 从这个位置So we’re just going to be here, 手臂做弯举we’re gonna curl up, 然后转动哑铃we’re gonna rotate our dumbbells, 向上推举 然后放回到肩部的高度press the ceiling, come back to our shoulders, 转动 恢复rotate, back down. 只是旋转So we’re just rotating, 放下 上来 然后推上去down, out, and up. 现在 做这组动作Now, with this workout, you can do 每组30-45秒30s of work or 45s of work. 每组之间可以休息30秒And, maybe do about 30s of rest in between each set. 如果你不想休息那么长时间Or if you don’t want to do as much, 你可以适当缩短休息时间you can take a little bit less rest period. 好的 做这个动作去刺激Okay, so we’re just getting that curl to overhead press 锻炼到肱二头肌和肩部的三角肌for hitting our biceps and shoulders here. 我很喜欢这组动作 在练完肩部和肱二头肌之后I love this one after I’ve done shoulders or biceps, 能感觉到肌肉的彻底燃烧and burn it out at the end. 你可以根据自己的想法选择重量So you can go as heavy or as light as you want. 好啦Okay… 下组动作:侧平举Our next exercise, plate pass. 对于这组动作So, with this one, 你只需要尽可能的下蹲you’re just going to think about getting down into a deep lunge. 任何重量都可以You’re gonna have a whatever amount of weight you want. 可以轻一点或者……You can go light or… 如果你没有杠铃片And if you don’t have a plate, 也可以用哑铃代替you can actually just use a dumbbell. 我们会锻炼到肩部外侧So we’re going to be hitting the outsides of the shoulders. 只是放下胳膊We’re just going to go down. 侧举杠铃片 然后放下The plate is gonna go off the side. 放到底端 然后we’re gonna reach down, and 换另一边bring it up to the other side. 转换方向和举起杠铃片时要记住We’re going to think about keeping good posture 保持动作标准as we’re passing it and keeping it up. 可以弯腰It’s okay if you bend over. 去拿起杠铃片You’re reaching to get the plate. 这组动作能帮助你很好地塑造肩膀外侧的线条Super great for just really building the outsides of our shoulders. 你可以尽可能的多做这个So what you can do is you can do so many. 如果你想在中途做些改变If you want to change halfway, 可以让你的另一条腿蹲下bring the other leg down. 确保腿的两边都有练到Just make sure we’re working both legs too, 所以这个动作同时也可以刺激到腿部肌肉so you’re actually getting a little bit of leg workout in with this tool. 好啦Alright. 好了 我们的下组动作叫T形举Okay, next we’re gonna go into what I call a T-raise. 这组动作对三角肌前束和中束很有帮助This is really great for just the fronts and sides of the shoulder. 首先 我们要We’re gonna start with 举起 旋转 平举 回到原位 旋转 放下raising, rotating, straight out, together, rotating, down. 对于这组动作 我建议So with this one, I would probably suggest 从一个略轻的重量开始starting with a little bit lighter weight, 因为这组动作不需要太大重量cause it doesn’t take much on this exercise. 这就是为什么你会看到That’s why you’ll notice 我在下一项动作中对重量做出了改变I am changing weights with our next exercises 我们尝试通过这个动作去刺激 控制肌肉We’re really trying to bring that way out and control it. 好的Okay… 我们的下一个动作是俯身哑铃弯举接臂屈伸Next, we’re gonna go into a bent over curl tricep extension. 我们会练到肱二头肌和肱三头肌So, now we’re gonna be hitting biceps, triceps. 首先俯身弯腰You’re just going to get a bend at the waist. 先弯举We’re gonna curl. 完成弯举之后As we’re coming back, 向上推动哑铃(利用肱三头肌)we’re going to push the weight. 在做这个动作时我们So we’re kind of, here, 要旋转手腕 然后向上抬起think about twisting and turning 这样才能很好地单独训练背面的肱三头肌to really isolate the tricep in the back. 好的 弯曲Alright, so we’re curling, 后推 前曲 后推pushing, curling, pushing. 这里的弯腰有助于And what’s good about being bent over like this is 加重哑铃的重力gravity is actually making this weight feel a little bit heavier. 这对我们的训练是十分有帮助的which is always a good thing. 很好 我们要做全程的臂弯举Good, so we’re getting full range of motional really curling 和臂后推and pushing back. 好了 让我们用一个健身棒的动作结束训练Okay, last one we’re gonna finish with a bar trifecta. 我的意思是 这是最后的一个刺激肌肉的动作What I mean by that is this is kind of the last little burnout. 所以你可以每组大概做十次So you can either do maybe 10 of each 或者每组动作连续持续三秒钟or you can do the full 3s with each movement. 最后这组动作With this last thing, 我希望你可以不要间断 连续做I want you to go from movement to movement with no rest. 我们以正手弯举开始We’re gonna start with reverse curls. 我们只需要抓住棒You’re just gonna grab the bar, 然后反方向and you’re just gonna reverse, 举起它curl this up. 注意在顶端的时候要绷紧肱二头肌really think about making that bicep tight at the top, 用力向上拉 在顶端得到一个漂亮的曲线pulling that in, getting a nice little curl at the top. 完成这个动作后Once you finish that, 你可以稍微改变一下站姿you can change your stance a little bit, 加宽一点握距make a little wider hand. 然后我们做站立肩上推举We’re just going to go right into an overhead press 我们将由肱二头肌刺激到So we’re going from biceps, 肩部的三角肌right into shoulders. 可以按自己的想法调节重量You can make this as heavier or as light as you want. 如果你只是想稍微练练Maybe you just want to burn it out, 那就可以选择稍轻的重量so you can go a little bit lighter. 完成这个动作之后Once you finish that, 改为窄握距we’re going to bring our grip in a little closer 我们开始做直立胸前提拉and we’re just going to go right into an upright row 我们可以锻炼到肩膀上部Now we’re hanging the upper part of our shoulders, 即肩膀上面部分tops of our shoulders. 这个动作 像我之前提到的So, this one, like I mentioned, 我们将要没有间歇的 连续不断的做动作we’re going to just go exercise to exercise, no rest. 我们要充分的刺激它We’re going to burn it out. 完成这个动作的So, once you finish this, 目标是连续三组the goal is to get through 3 rounds. 好了 大家Alright… Okay you guys, 通过这五组不同的动作 我们已经刺激到了全部的手臂肌肉we pretty much hit everything in these five different exercises. 从肱二头肌到肩部三角肌We’ve moved from biceps to shoulders, 到肱三头肌 我们真的we’ve got some triceps, we’re really 刺激到了整个手臂的肌肉群kind of getting that whole area and… 很棒的练习 我十分喜欢Great exercises, I love these, 在训练中 我会用到其中的很多动作I use a lot of these in my workout. 哦我的天 几乎每周都会用到Oh gosh, almost a weekly basis. 好的 坚持下去!我相信你可以做得到!Okay, push through! I know you can do it! 记得关注我们的网站 ATHLEANXXFORWOMEN.COMMake sure to follow us on ATHLEANXXFORWOMEN.COM. 给我们留言Hey, leave us a message. 让我们知道你做的如何Let us know how you’re doing. 如果你对我们的视频If there’s anything any other videos you haven’t seen from us 有什么其他的要求that you want us to maybe get together, 我们会倾听您的建议we do listen. 欢迎点赞并订阅Hit the like button subscribe, 期待我们的下一次见面and I look forward to seeing you guys soon.
  • 2021-09-1515分钟健身就够了吗?健身计划之所以很难坚持The lack of time is one of the main reasons 是因为很多人觉得缺乏时间many people struggle to stick to their workout plans. 对吧?So they say. 但忙人福音是But luckily for you busy beavers, 健身专家舍恩菲尔德博士和他的团队研究发现in new study by fitness expert Dr. Brad Schoenfeld and his colleagues suggests 即使健身时间少于15分钟that you might be able to reap some benefits even when spending 你仍然能从中获益less than 15 minutes at the gym. 在为期8周的实验里In their 8-week experiment, 34名有1年以上抗阻训练经验的青年男性34 college-aged male subjects with at least 1 year of resistance training experience 被分为3个实验组:高量组 中量组和小量组was split into three differentworkout volume groups: high-volume, moderate-volume, and low volume. 各组采用相同的1组健身动作All groups performed the same 7 exercises using 且都承受训练8到12组后力竭的负重a load that took each set to failure within 8 to 12 reps. 唯一的不同是重复次数The key difference between the groups is the amount of sets completed. 高量组重复5次The high-volume group performed 5 sets of each exercise per session, resulting in 30 每周合计完成30组上肢肌群训练and 45 sets per muscle each week, 以及45组下肢肌群训练with the larger 45 sets done in the lower body muscle groups 中量组重复3次The moderate volume group performed 3 sets, 每周上下肢分别训18组和27组totaling 18 and 27 sets per muscle each week. 而小量组则仅完成1次力竭训练就够了And the low volume group performed… just one single set per exercise, totaling only 每周上下肢肌群训练量仅为6组和9组6 and 9 sets per muscle each week. Now, 下面到了揭露真相的时刻啦let’s get to the nitty gritty, theresults: 并没有类似于文学作品的神转折Unsurprising to those familiar with the literature, 果然还是练的越多muscle growth was better with more volume performed, 肌肉增长越快in this case the more sets performed. 高量组的增肌效果明显更好5 sets are clearly superior if you want greatermuscle gains. 他们还监测了从50%1RM到力竭的卧推过程They also measured muscular endurance via 50 % 1RM bench press to failure, 发现各组的耐力增长近似all groups achieved similar improvements. 这个发现并不太出乎意料Which again, is not too surprising, 因为8至12组的训练模式training in the 8 to 12 rep range isn’t exactly optimal 并不是专为提高耐力而设计的for improving endurance levels in terms of specificity. 所以算是意料之中的结果Again, not too alarming of results. 但最神奇的事情发生在力量上But the magic finding falls in the case ofstrength. 我们一直以为 同样强度下Normally, we’re told that more volume 更多的训练量 会激发更大的力量of the same intensity should lead to more strength. 曾有研究显示过这个结论We’ve had studies showing this. 2015年的一项类似研究发现In 2015, a study employing a similar 1, 3, 对每个过程重复1 3 5次的各组来说and 5-set experiment found that more volume 重复次数与力量增幅成正比via more sets led to greater strength gains. 但这项研究是在初学者中进行的However, that study was done in beginners. 初学者或许更能在多次重复中受益Beginners might exclusively benefit from more sets 因为他们需要更多机会because they get more chances to develop 去熟习每个动作的技巧their motor skills for each exercise, or, Schoenfeld博士认为 动作越熟练as Dr. Schoenfeld puts it, more sets can lead 训练效果就越好to an “enhanced learning effect.” 而在这次实验中 参与者都是老手In the present study, they used experienced lifters, 因此 动作熟练度的提升where such an enhancement wouldn’t 亦不再明显be as impactful. Now, 让我们回到本次实验中来on to the current findings. 与舍恩菲尔德博士开始的假设相反Contrary to what Schoenfeld and his colleagues initially hypothesized, 所有实验对象在1RM的深蹲和卧推中all groups surprisingly achieved similar strength improvements 均获得了相似的力量提升in both the squat and bench press 1 RM maxes. 这个结果表明 如果你的目标是锻炼肌肉This ultimately means that if your goal is to get stronger, 并且不是新手and you’re not exactly 那么仅做一组力竭训练new to training, you might be able to get a way 就能变得强壮with doing only one set of each exercise. 考虑到投入的时间 此发现就显得至关重要This is a huge finding when considering the glaring differences in time commitment. 平均来看 高量组每次训练On average,it took 68 minutes to complete a session 要花费68分钟for the high volume group, 中量组则要花费40分钟40 minutes for the moderate volume group, 而小量组则仅用13分钟and only 13 minutes for the low volume group. 没错 最小化时间 最大化效果That’s right, less than 15 minutes to maximizestrength gains. However, 然而这项研究仍然不甚完善there are some important limitationsto consider. 它只考虑了8到12组动作后力竭的情况The results only give us information on the 8 to 12 rep range. 而很多研究显示We’ve had plenty of studies 采用更高负荷 3到5组动作后力竭的训练that showed using heavier loads of 3 to 5 reps to failure 比多组数中重量的训练 力量增幅更明显leads to more strength gains than other, higher rep ranges at equal volumes. 而且 在同样3到5组力竭的训练下It remains to be seen whether 1 set versus 5 sets 重复1次或5次的收益差别of 3 to 5 reps to failure will yield 仍尚待研究similar strength improvements. 另外 实验对象并不习惯练至力竭Also,the subjects were NOT used to taking their sets to failure. 对这种模式的不适应 也会影响结果Trouble adapting to this style of training might have impacted the results. 高量组可能会训练过度The higher set group could have experienced overtraining, 这就能解释为何力量增加不够明显which would explain a lack of superior strength gains. 还有 34人的样本数量并不算大 Plus, the sample size of 34 was relatively small for a 3-group comparison. 开始参加实验的有45人Initially there were 45 subjects, which would be enough, 但11人放弃了but 11 dropped out. 最后 这项研究仅限于And finally, this study only looked at young, 年轻的抗阻训练群体college-aged resistance-trained men, so we 所以这个发现并非一定适用于其他人群can’t necessarily apply these findings toother populations. Still, 尽管如此 此研究仍然颠覆了以往的认知the results are quite shocking andgoes against previous norms. 如果你苦于没有时间If you’re strapped upon time and prefer training 完成8到12次力竭的模式in the 8 to 12 rep range, then doing 或许只完成一次这个过程only one set of each exercise to failure might just be enough, 对于提升力量granted your only goal is 就已经足够to maximize strength. 但是 如果你想增肌Sorry muscle bros, if you wan na get bigger, 你仍需练到一定的量you still gotta hit that precious volume. 请在下方留言 让我知道你的观点Let me know what you think about this new study in the comments below. 你是否认为这项发现符合你的经验?Do you think the findings are similar to yourown experience? 请别忘了点赞本视频Don’t forget to like this video and share it 并分享给你的朋友with your strength-loving friends. 点击并订阅更多的学习视频Subscribe for more future videos, including more videos onstudy breakdowns just like this one. 感谢收看 不要忘了摄入蛋白质As always, thank you for watching and GETYOUR PROTEIN!
  • 2021-09-14肌肉酸痛可以锻炼吗?终于 你下定决心You’ve finally mustered up the motivation to 重返健身房get your booty back in the gym. 你干劲十足You go all outs 好像自己多年来就是健身房的常客as if you’ve been a regular at the gym for years. 第二天起床之前Come day two, your motivation remains high right up 你仍然热情不减until you get out of bed. 直到肌肉酸痛打败了你Muscle soreness has taken over. 你决定明天再去健身房You decide to skip the gym and try again tomorrow, 希望到时候酸痛的感觉能消退hoping the soreness goes away by then. 然后你悲伤地发现To your unfortunate realization though, 肌肉酸痛得更厉害了the soreness has actually gotten worse, 但你不甘心熄灭自己闪烁着的热情火花not willing to let the still flickering spark of motivation be diffused. 却又疑惑是否应该You wonder if you should work out 在肌肉酸痛期间锻炼through the soreness anyway. 坦白讲 这个问题仍是Frankly, that question is still remains 健身领域一个未解之谜rather unclear within the Fitness realm. 就我们目前所知For what we do know, “肌肉酸痛的时候是否应该锻炼”the only possible answer to the question of 这个问题的唯一可能答案就是“Should you work out when you’re sore” is “看情况”“It depends.” 在讨论这个问题之前Before we get into it, 我们先弄明白肌肉酸痛到底是怎么回事let’s first understand what muscle soreness is. 锻炼后约24-48小时内产生的酸痛感觉The soreness felt roughly 24 to 48 hours after exercise 通常被称作“迟发性肌肉酸痛”is known as delayed onset muscle soreness or 简称为DOMSDOMS for short. 目前的解释是Current understanding is that DOMS主要是由反常运动造成的DOMS is caused mostly by eccentric movements, 肌肉在拉力下where the muscle is under tension 拉伸着while also lengthening. 哑铃弯举训练中放下哑铃的过程One example would be the lowering of the dumbbell 就是这样的例子during the bicep curl. 二头肌被拉伸时承受着拉力Tension on the biceps as the muscle lengthens it. 通常认为反常运动It is believed that eccentric movements 会引起肌肉创伤以及肌腹内部撕裂induce muscle damage or tears within the muscle belly. 这会导致细胞失衡和炎症This leads to cellular imbalance and 并导致局部疼痛inflammation resulting in localized pain. 这种疼痛并不意味着But this pain doesn’t mean that 你一点也不能进行肌肉锻炼you can’t exercise the muscle at all. 话虽如此That being said though, 但有些疼痛的情况出现时there are pain related situations, 一点运动也不要做where you certainly shouldn’t exercise. 1. 疼痛情况为关节痛No.1 is if the pain is actually joint pain, 肌肉酸痛的症状应该只在muscle soreness should only exhibit pain 具体的肌肉出现within the actual muscles. 这个肌肉一碰就疼The muscle is tender to the touch 收缩肌肉时会引起不同程度的不适感and contracting it should cause varying degrees of discomfort. 而关节痛是关节周围的痛感Joint pain, however, will radiate pain 而并不作用在肌肉上around the joints and not the muscle. 如果某个关节附近的轻微活动If even very lights articulations around a concern joints 都会导致中度疼痛甚至剧痛cause moderate to significant pain, 那你可能患上了关节痛then you might be dealing with joint pain. 这种情况下 你一点都不能锻炼In this case, you 100% shouldn’t not work out 最好在继续进行运动之前and best to have a professional further evaluate the issue 找医生看一下before moving forward with any exercise. 另一种不能运动的情况Another reason not to work out is 就是疼痛过于剧烈if the pain is just too extreme that 这会导致错误的运动姿势it leads to improper technique. 肌肉酸痛确实很烦人Yes, the pain sucks. 值得注意的是But the main concern is 出现肌肉代偿或使用那个姿势时the potentially increased risk for injury 受伤的风险就会增加when you start compensating or use that form, 这时最好还是休息吧best to take a break from here. 除去这些情况Outside of these factors though, 你就可以放心地进行锻炼了you might likely have the green lights to workouts. 很多人在肌肉酸痛时不敢锻炼The main reasons many people fear working out 首要原因就是while sore in first place is 他们认为because they believe that 第一 这只会使疼痛更强烈one doing so will only worsen the soreness 第二 这会影响锻炼效果and two – it will hurt their gains. 这两点目前都没有依据Neither points have ever been proven. 事实上 关于这个问题的研究表明In fact, studies on the matter showed 肌肉酸痛时 不管是剧烈还是轻微的运动neither intense nor light workouts 都不会影响while sore impacted measurements of 肌肉创伤 肌肉酸痛或是muscle damage, muscle soreness or 疼痛恢复的时间soreness recovery duration, 关节活动幅度和最大静态肌力range of motion and maximal isometric strength, 也会以差不多的速度恢复also recovered as similar rates, 不论你在肌肉酸痛期间以及几天之后regardless of whether you rest it or worked out again 是在休息还是又运动了a few days after and while you’re sore. 这些发现意味着These findings mean that 你不必太过在意there shouldn’t be much of a fuss 肌肉酸痛期间运动about your pain and gains 会加剧疼痛或影响锻炼效果if you choose to work out through the soreness. 尽管如此With that being said, 还是要避免做过于剧烈的运动avoiding doing super intense stuff is probably still warranted 以免受伤just to avoid injury. 肌肉酸痛还会影响你的运动表现Soreness will likely limit your performance anyway, 所以最好选择轻量的训练so opt for lighter workouts. 或者你可以训练目前不疼痛的肌肉Also you can try to work out muscles that are not sore, 这样就可以让酸痛的肌肉休息一下allowing you to simultaneously rest the sore muscles. 总之In any case, 如果你在肌肉酸痛期间能锻炼的话if you can work out while you’re sore, 那最好就锻炼锻炼it’s probably best that you do. 主要因为这样可以Reason being is that you want to 保持去健身房的好习惯continue that habits of getting up and going to the gym, 因为肌肉酸痛skipping too many sessions. 而偷懒逃避健身计划because you’re sore might 可能会淡化你对健身的热情fade out that motivational spark. 所以保持好习惯吧!So keep the habit going! 如果你觉得实在撑不住If it’s just too much to bear, 那就顺其自然 趁这个机会好好休息then let DOMS be DOMS and take a break. 只要确保一旦你恢复了 就要尽力Just make sure you do everything in your power to get back on track, 回到原来的生活轨迹once you’re ready to go. 在下方评论里告诉我Let me know what you think about working out 你对肌肉酸痛期间锻炼的看法while sore in the comments below. 应该还是不应该去锻炼?Should you or should you not? 如果你喜欢这个视频 麻烦点个赞If you liked the video, please give it a thumbs up and 并分享给你那些讨厌DOMS的朋友share it with your DOMS’s hating friends. 别忘了订阅观看更多视频Be sure to subscribe for more future videos. 和以前一样 多谢观看本期视频As always, thank you for watching and 肌肉酸痛也不要忘了get your protein 快去增肌吧!even if you’re sore. 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  • 2021-09-14掌握这个后续燃脂效应,健身后也能继续消耗脂肪嘿 大家好 这里是六块腹肌训练营Hey, what’s up Six Pack Shortcuters? 我是MikeMike here. Today, 今天我们来谈一谈后续燃脂效应we’re going to talk about the 我会介绍这种效应并告诉你如何用它快速减脂after burn effect and what it is and how you can 以及我们把它作为训练计划基础的原因get super ripped and why we based our whole program on it. 那么 什么是后续燃脂效应呢So the after burn effect what it is, 就是在你健身结束后的48小时内is it’s when your body burns calories up to 48 hours 脂肪仍在燃烧after you finish working out. 所以 你可以今天健身 而后的48小时内So you can work out today and up to 48 hours afterwards, 你的身体会继续消耗you’re continuously still burning 卡路里calories. 这和一般的锻炼差异很大Very different than a normal workout, 因为通常情况下 你只会在健身房待45分钟或1小时because usually you go to gym for let’s say 45 minutes 锻炼使你的心率增加or an hour, you workout, your heart rate is high, 体温上升your body temperature is high, but the 但是当你完成锻炼时moment that you are done working out your 这些指数又会回降 体温变低rate drops back down and so is your body temperature 卡路里也停止燃烧and you stop burning calories. 问题是 一天有24个小时The problem with that is there’s 24 hours 但是你只燃烧卡路里一小时in a day, but if you burn calories for only 那其余的23个小时呢one hour what you’re burning the 23 hours? 除非你的工作Now unless your job is very, 非常消耗体力 你可以整天保持very physically active and you re continuously running throughout 跑来跑去的状态the day, most 我发现 大多数人只是一直坐着 燃烧掉的卡路里of us I find are just sitting around and they’re not burning as much calories 并没有他们需要燃烧的多as they need to, 这就是为什么普通人很难which is why normal people have such a hard time 减肥的原因losing weight and loosing fat. 因为你每天都没有燃烧足够的卡路里Because you’re not burning enough calories throughout the day, 但后续燃脂效应but the after burn effect 会让你在48小时里持续燃烧卡路里allows you to burn calories 48 hours afterwardscontinuously. 这有个很好的例子Here is a good example. 比如说 锻炼胸部Think about let’s say working on your chest. 你有两种锻炼方法You have two exercises, 一种是仰卧推举 一种是仰卧拉力器飞鸟you have a bench press and you have a cable fly where you are grabbing 第二种需要你像这样抓住拉力器两侧 就能锻炼胸部the cables and you go like this and you work your chest. 那么 当你做仰卧拉力器飞鸟时So a cable fly, when you do this, 只锻炼到了你的胸部it just works your chest. 但当你做仰卧推举时 它锻炼到了你的胸部When you have a bench press it works your chest, 锻炼到了你的肩膀it works your shoulder, and it works 还有你的三头肌you triceps. 把三组肌肉群和只锻炼到一组肌肉群的仰卧拉力器飞鸟作比较Three muscle groups versus cable fly, onemuscle group. 锻炼三组肌肉群会燃烧更多卡路里So three muscles groups burn more calories uses 消耗更多的肌糖原 继而more muscle fuel and in turn are going 激活后续燃脂效应to activate the after burn. 因此 要保证你做的锻炼是正确的So you’ve got to make sure you’re doing the right exercise too. 现在 请大家记住Now keep this in mind guys, 你不能闷头向前 直接锻炼you can’t go ahead and just jump onto the training with the after 立刻激活后续燃脂效应burn techniques right away. 你必须先让身体做好准备You have to get your body ready, 因为 参加我的训练计划需要做很多because people in my program we have a lot things that we 以前从没做过的锻炼haven’t do before. 事实上 我们要开始激活后续燃脂效应We actually start triggering the after burn effect. 所以 请记住 如果你不是So keep this in mind if you’re not a member 我们训练计划的一员 没关系in our program, no worries. 不过 我想让你做的是What I want to you to do though is to 第一 确保你迄今为止做的锻炼都是正确的A ) make sure you’re doing the right exercises, by 接下来的两周 你要一直确认这点far the next two weeks try this. 确保自己做的锻炼是对的And make sure you’re doing right exercises, 在锻炼时 保证自己锻炼到了keep them compound, multi-muscle groups when 组合肌肉群或多组肌肉群you’re doing the exercises. 保证你的休息时间Make sure your rest time keep it anywhere 把它控制在60秒到90秒之间from 60 seconds up to about 90 seconds, and 坚持锻炼健身also be consistent on your workouts. 接下来的两周里Workout anywhere from about four to about six days a week 保证自己每周四到六天的锻炼次数for the next two weeks to 来让身体做好准备get your body ready. Afterwards, 之后 你就可以使用其他you can start applying the other 让反复时间更短的技巧techniques which is keeping your rep slower, 使用更重的器械 让休息时间更短use your heavier weight, keeping your rest times even lower, 也要把目标定得and also keeping the sets 越来越高 同时设置范围a lot higher, and your set range to be anywhere 可以是六到八之间from about six even up to about eight, because 因为要记得 你有足够的能力去减轻肌肉的不适感remember you have enough volume to completely trained down the feel inside your muscles. 如果你想了解后续燃脂效应的更多信息So if you want more information on the after burn, 请访问sixpackshortcuts.comcheck out the website sixpackshortcuts.com. 下次再见I’ll see ya guys next time. 用后续燃脂效应燃烧脂肪吧burn fat with the AFTERBURN 更多后续燃脂效应信息访问www.sixpackshortcuts.comFor More Information On The After Burn Effect Visitwww.sixpackshortcuts.com
  • 2021-09-14不要这样做平板支撑!平板支撑是最受欢迎的自重运动之一Planks are one of the most popular bodyweight exercises. 为什么呢?Why? 因为这项运动可以随时随地进行Because they can be done at any level. 可以同时锻炼到许多肌肉They train a lot of muscles at the same time. 并且不需要任何设备And they require no equipment. 像其他运动一样As with any other exercise 动作标准才能达到最好的锻炼效果you should aim for proper form to get the most out of it. 这儿有一份快速掌握训练的窍门So here is a quick checklist. 下颌内收 肩胛骨前推Tuck your chin, push your shoulder blades forward, 骨盆后倾 双腿伸直tilt your pelvis backwards and extend your legs. 正如你所见 这就是稳定的平板支撑As you can see, we now got a solid plank. 但这还是不够好But we are still not satisfied. 因为有一个重要因素Because there’s one important factor that 使这项运动更加有效makes this exercise way more efficient. 那就是肩胛骨的动作和脊柱It’s about the shoulder blade movement and the spine. 在刚才的示例中In the last example, 我们已经展示了中立位的背部形态we’ve shown you a neutral back position. 很多人会告诉你And most people will tell you 这就是这项运动的最佳姿势that this one is the best position for this exercise. 但让我告诉你为什么他们是错的吧But let me tell you why they are wrong. 为了达到最好的锻炼效果To get the most out of this exercise 你应该尽量让上背部拱起you should aim for rounded position of your upper back. 这就是所谓的空心体体位This is known as the hollow body position 它比中立位的锻炼效果要好and offers many benefits over the neutral one. 空心体体位不仅适用于普通的平板支撑This position is not only about the forearm plank in general. 我们建议在其他体式中也同样适用We recommend to do it as well in other positions, 例如俯卧撑 伏地登山式like the push-up support hold, mountain climbers, 蛙式支撑 水平支撑 以及其他类似的锻炼frog stand, planche and other similar exercises. 我们关注这个体位的主要原因The main reason why we aim for this position 是更好的激活前锯肌is the better activation of the serratus anterior. 在肩部力量和保健方面The serratus plays an important role 锯肌起着相当重要的作用when it comes to shoulder strength and health. 不容小觑And should not be neglected. 训练前锯肌的好处数不胜数The benefits of training the serratus anterior are almost endless. 它是肩关节复合体中最重要的肌肉之一It’s one of the most important muscles of the shoulder complex. 它带动手臂进行各个方向的活动It helps moving the arms multi-dimensionally 并且是进行高强度卧推 俯卧撑训练and it’s essential for strong benchpress,Push-ups, 以及基本上每项人人熟知的上肢推举运动的基础and basically every overhead exercise known to men. 为了激活锯肌To activate your serratus 你需要把肩胛骨尽可能多地向前推you have to push your shoulder blades forward as much as possible. 这个向前的运动也会造成脊柱的弯曲This forward movement will also result in a flexion of your spine. 这也会使腹部的肌肉得到更好的激活And this will lead to a better activation of the abdominal muscles as well. 收缩腹肌The contraction of your abs 跟其他所有的肌肉一样brings the muscle origin and insertion closer together 会使肌肉的起止两端靠得更近just like in every other muscle. 所以如果你弯曲脊柱并且后倾骨盆So if you flex the spine and tilt your pelvis backwards, 就可以更好地收缩你的腹肌you will contract your abs in an optimal way. 把它想象成静态的卷腹Imagine it like a static crunch, 但相比只是躺在地上 这种训练好处多多but with a lot more benefits than just lying on the ground. 可能会有人说Maybe some people will say 保持脊柱中立位更好it’s better to keep your spine in a neutral position. 但是并不对But this is not true. 我们的脊柱生来就是活动的Our spine is designed to move. 并且只有在运动时 你才可以活动到脊柱And only with movement you are able to keep your spine mobile 并且最有效的收缩周围所有的肌肉and contract all muscles around it in an optimal way. 甚至自然站立状态下的脊柱Even our natural spine position while we are standing 也有自然的生理弯曲 并不是完全笔直has the natural curves and is not completely straight. 所以当谈到脊椎运动时So don’t be confused 你不必太困惑when it comes to spine movement in general. 如你所知As you might know, 依旧没有多少人喜欢仰卧起坐和卷腹运动we are still no fans of sit-ups and crunches 因为它有很多缺点because of many downsides 比如当你仰卧时 脊柱会反复弯曲like the repetitive flexion of the spine while lying on your back. 了解更多此话题详情If you want to know more about this topic, 请观看【三项比仰卧起坐更有效的运动】视频please check our three exercises better than sit ups video. 如果你想知道If you now want to know 如何能将平板支撑和其他动作how you can implement a plank and other exercises 结合起来作为良好的系统训练into a well structured program, 你可以加入我们不同级别的锻炼课程you can check our workout programs for different levels. 无论你是初学者还是优秀的运动员It doesn’t matter if you are a beginner or an advanced athlete. 浏览我们的网站来找到适合你的课程吧Just visit our website and get your program. 如有任何疑问 请在留言区评论If you have any other questions just leave a comment. 感谢观看 我是Alexthanks Alex.
  • 2021-09-14肌酸真的安全吗这里是可以自由分享和咨询健康健身问题的社区Looking for the community we can freely share and ask for advice on something 加入我们 寻找你所需的帮助吧They come drawing our picturefit discord community today get our help in need 只需点击下方链接即可 我们等着你的到来drawing the zz just following the link in the description. see you there 对于外行人来说 肌酸听起来会有一点吓人Creatine, to those unaware, can sound a little scary 而且经常被误认为是……危险的物质and often erroneously labled similar to more serious substances. 但是就像许多互联网上的事情一样But like many things perpetuated on the interwebs 你能搜到的大部分有关肌酸的内容creatine information has succumbed 都是充满谬误的不实信息to the unfortunate demise of faulty information. 或者用健身界的说法就是:伪科学Or as we like to say in the fitness world: bro science. 幸运的是 迅速了解一些科学文献Thankfully, a quick dive into the scientific literature 可以消除一些困惑can clear up some of the confusion. 首先 快速了解一下肌酸是什么First, a quick breakdown of what creatineis. 肌酸是一种身体可以自己合成的氨基酸Creatine is a naturally occurring amino acid 它由其他两种体内的氨基酸合成that our body itself makes from two other amino acids, 即精氨酸和甘氨酸arginine and glycine. 大部分肌酸集中在肌肉中Most of it presides in our muscles. 并在磷酸-肌酸能量系统中发挥作用There, it has a role in the ATP-PCR system, 该系统负责在运动最初的10-15秒产生能量the system responsible for the initial 10 to 15 seconds of energy production during physical activity. 而肌酸则负责在休息时为该系统补充能量Creatine essentially replenishes this system during rest, 因此肌酸很受速度和力量爆发型运动员的欢迎explaining its popularity among athletes employing bursts of speed and strength 对于健身爱好者而言For fitness enthusiasts, 补充肌酸通常意味着supplementing creatine generally means 让他们能多举起几磅或更多的重量adding a few more pounds or reps to your lifts. 这太棒了Which is great. 但是 尽管肌酸对提高成绩优势很大But as great as this performance benefit is, 它的安全性又如何呢?how safe is creatine really? 幸运的是 肌酸大概是Fortunately for us, creatine is perhaps 世界上被研究得最多的补充剂the most studied supplement in the world, 有一千多项关于它的影响的研究with over a thousand studies covering its effects. 这些宝贵的数据显示And with all this treasure trove of data, 某种程度上 补充肌酸是安全的signs seem to point to creatine supplementation being safe. 要点如下Here’s the gist. 《国际运动营养学会》期刊的研究表明According to the findings of the Journal of International Society of Sports Nutrition, 在经过科学的筛选工作后after doing to the legwork of sifting through the science, 他们的研究对象包括下列人群:短期和长期服用者they found that short and long-term creatine studies 包括不同剂量 不同健身水平consisting of different dosages, fitness levels, 和包括婴儿和青少年在内的不同年龄群体and age groups, including infants and adolescents, 这些研究显示补充肌酸没有不利的健康风险displayed no adverse health risks with creatine supplementation. 没有加重损伤的风险No increased risk of injuries, no dehydration, 没有导致脱水 抽筋 肾功能不全no cramping,renal dysfunction, 甚至胃部不适的风险or even upset stomach. 唯一可能的副作用是轻微的体重增加The only potential side effect is slight weight gain 可能是因为肌酸的储水功能potentially attributed to water retention. 至于那些长期服用会导致秃顶的担心And for those wondering, the often-perpetuated side effect of balding is also, 在很大程度上 这也是不真实的for the most part, untrue. 肌酸和双氢睾酮之间可能存在某种联系There might be a link between creatine and DHT, 双氢睾酮是一种和秃顶有关的物质a substance related to balding, 但是没有直接的关系but no direct connection. 肌酸只会影响那些本身就容易秃顶的人And it only pertains to individuals susceptible to balding in the first place. 现在我们知道肌酸是相当安全的Now we know that creatine is fairly safe, 但是大量的数据也表明but the immense data also shows that 肌酸还有很多额外的好处creatine has quite a bumload of additional health benefits. 这些好处包括但不限于These benefits include but are not limited to, 运动成绩的明显提高obviously improved exercise performance, 预防伤害和提升康复能力improved injury prevention and rehabilitation, 有助运动后的恢复 还有抗衰老能力improved post-exercise recovery, improved anti-aging, 甚至能预防帕金森症和肌肉萎缩症and even improved protection to diseases like Parkinson’s and muscular dystrophy. 幸运的是 我们能从食物中获得大量肌酸Luckily, we can get most of our creatine simply from our food, 尤其在红色肉类和海鲜中especially in red meats and sea food. 然而 由于身体无法储存大量肌酸Supplementation, however, is often suggested anyway 因此还是建议服用补充剂since we don’t store too much creatine in our bodies. 一般建议每天补充大约2到5克肌酸Typical recommendation is roughly 2 to 5 grams of supplemented creatine per day. 视频就要结束了 再说一次And to close, again, 不管你之前听说过什么regardless of what you might have heard elsewhere, 对于健康人群来说 肌酸绝对安全for healthy populations, creatine is definitely safe. 我想知道肌酸对你有什么益处Let me know how creatine has been for you. 它对你起作用了吗?或者对你有副作用吗?Does it work for you or maybe you experience your own set of side effects? 在评论中告诉我Let me know in the comments. 如果你喜欢这个视频If you enjoyed this video, 那就点个赞吧please give it a thumbs up 并且分享给你热爱肌酸的朋友哦and share it with your creatine-loving friends. 一如既往 感谢您的观看As always, thank you for watching 去获取蛋白质吧and get your protein!
  • 2021-09-1410分钟燃脂锻炼[Music][音乐] A 10-minute fat-burning workout that actually works.一次十分钟的燃脂锻炼真的很有用 These exercises are included many intense training programs.这些练习包括许多强化训练项目 They take no more than 10 minutes.它们不超过十分钟 You can get in shape in a very short time.你可以在短时间内塑造体形 And all you need to do is to get the technique right.而且你只要正确运用这些技巧 Even the busiest people can find time for this simple set of 7 exercises.甚至最忙的人 也可以为这7组简单的训练腾出时间 You can perform all of them while watching the video!你可以在看这个视频的时候就开始锻炼! Give it a try. It’s an easy and fun workout.试一下吧 这是一次简单而有趣的训练 Before beginning your training, do a warm-up.在开始之前 先热身一下 Warm up properly to avoid getting injured during the exercises.热身可以避免锻炼过程中的受伤 While warming up, you can do some squats.热身的时候 可以做几个深蹲起 For a start, do five.开始 做五个 One.一 Two.二 Three.三 Four.四 Five.五 Great!棒棒哒! Also, try some arm and leg swings.另外 伸伸胳膊动动腿 摆动胳膊 摆动腿部 Body rotations and bends.转转身子弯弯腰 体转运动及俯身运动 And neck and knee warm-ups.再活动活动脖子和膝盖骨 颈部热身 双膝热身 Now you are ready for our fat-burning workout.现在 你已经准备好燃脂训练了 Let’s begin!开始吧! Exercise #1 sumo jump squats.训练#1 相扑跳蹲 Set your legs wide apart with your toes outward.双腿远距离分开 脚趾向外 Pull your hips back a bit.把臀部收回一点 Now, squat until your knees are bent at a right angle.现在 下蹲 使膝盖弯成合适的角度 Strain your buttocks, jump straight up, and land softly.紧绷臀部 垂直跳起 缓缓落地 You should repeat the exercise 12 times.将该动作重复12次 I’ll give you 30 seconds to finish the set and will count for you.我会给你30秒时间完成训练 还会帮你数着喔 One.一 Two.二 Three.三 Four.四 Five.五 Six.六 Seven.七 Eight.八 Nine.九 Only three reps left.还剩三个了 Ten.十 Eleven.十一 Twelve.十二 Well done! You are ready for the next one.太棒了!准备下一组训练吧 By the way, you should do all the exercise one after another.顺便说一下 你应该连续做完所有的训练 Only start being the rest if you need it.可以的话 就开始剩下的训练吧 Exercise #2 push-ups with a raised hand.训练#2 单手俯卧撑 Take up the plank position with your legs, back, and neck forming a straight line.保持平板姿势 使腿部 背部 颈部形成一条直线 Breathing in, bend your elbows to form right angles, and go down.吸气 肘部弯成正确角度 向下弯 Breathing out, push yourself up and touch your shoulder with the opposite hand.呼气 向上抬 用另一只手触摸肩膀 You should repeat it 12 times changing arms.交换胳膊 重复12次 Let’s give it a try.试一下吧 One.一 Two.二 Three.三 Four.四 You can also do this prop down on your knees.你也可以用膝盖支撑 Five.五 Six.六 Seven.七 Are you feeling your muscles burn?你能感受到肌肉在燃烧吗? That means you are doing the right.这说明你做对了 Eight.八 Nine.九 Ten.十 Eleven.十一 And the last one, twelve.最后一个 十二 This set includes seven exercises,这个动作属于七组训练 and we were really done two.我们才做了两组 Keep on going!继续吧! Your dream body is on the way.你的理想身材就在眼前 Exercise #3 jump plank.训练#3 平板跳跃 Take up the plank position with your legs, back, and neck forming a straigh line,保持平板姿势 使腿部 背部 颈部形成一条直线 your leg and stomach muscles strained.使腿部和腹部肌肉紧绷 Pull your feet to your hands in a jump,跳跃中 将双脚拉到双手之间 then jump up, straightening your arms up as well.然后跳起 同时将胳膊直直伸起 Return to the sitting prop position,恢复膝盖支撑的姿势 and jump back to the intial one.再跳回最初的动作 Now, may you should do 12 again.现在 你又得做12个 I’ll give you 30 seconds. It should be enough.我会给你30秒的时间 应该够用吧 Ready there? Go!准备好了吗?开始! Keep in mind that the workout should make you feel energized记好了 这个训练会让你感到给力 but not exhausted.但不会筋疲力尽 Do it nice and easy.愉快舒服地锻炼吧! Don’t push yourself too hard, if you feel tired, pause the video and take a break.不要让自己太累 如果感到疲劳 暂停视频 休息一下 While performing the exercise, try to concentrate on your muscle work.当进行训练时 尽量把精力集中在肌肉动作上 and get rid of negative thought, positive thinking is very important.摆脱消极思想 正能量思考 非常重要 Are you done? No time to be lazy.做完了嘛?没时间让你偷懒 Let’s move on to the next exercise来看看下一组训练吧 Exercise #4 knee-pull plank.训练#4 屈膝平板支撑 The intial position is a plank propped on your elbows.最初的姿势是用肘部平板支撑 Pull your left knee to your left elbow,将左膝拉至左肘 then return to the intial position.然后还原最初的姿势 Repeat with your other leg.另一条腿重复动作 As usual, you should repeat the exercise 12 times.和之前一样 你得重复训练12次 If you don’t want count while exercising,如果在锻炼过程中不想数数 just keep doing it for 30 seconds.就连续做30秒 Here’s your half minute.这是你的半分钟 Hold your left knee to your left elbow.用左膝顶左肘 Then return to the initial position.然后还原最初的姿势 Now, do it for the right knee.现在 右膝也这么做 Left.左 Right.右 Keep going, till the time runs out.坚持 直到时间到为止 No.5 jumps forward and to the side.训练#5 前后障碍跳 Jump up and to the side from the half-squat position.从半蹲姿势向上跳到一边 Then jump to the other side.然后跳到另一边 How many reps should you do? Uh-ha. Twelve of course.你得跳多少下?啊哈 当然是十二下 You want me to count for you? Okay, there you go.想让我帮你数着吗? 可以啊 开始吧 One.一 Two.二 Three.三 Four.四 Five.五 Six.六 Seven.七 You’re doing great. Don’t stop.你很棒棒哟 别停下来 Eight.八 Nine.九 Ten.十 Eleven.十一 The last one.最后一个 Twelve.十二 Are you ok?你还好吗? If you need a break, pause the video, drink some water,如果需要休息 就暂停视频播放 喝口水吧 walk around the house, and wipe off the sweat with a towel在屋里走一走 用毛巾擦擦汗 I’ll give you 10 seconds to rest. Okay? But do not sit down, keep moving.我给你10秒种的时间休息 行吗? 但是不要坐下来 继续活动 Ready now? Okay.准备好了没?开始了 Exercise #6 plank with a raised hand.训练#6 单手平板支撑 Do the plank with your legs, back, and neck forming a straight line,使腿部 背部 颈部位于同一直线 形成平板姿势 and your leg and stomach muscles strained.并且使腿部 腹部肌肉紧绷 Smoothly lift your right arm until it’s parallel to the floor,缓缓抬起右臂 使其与地面平行 moving your right leg to the side.将右腿挪向一边 Return to the initial position, and do the same for your other arm.回到起始姿势 另一胳膊做同样的动作 Let’s repeat three times for each side.每边重复三次 Start with your right arm and right leg.从右臂 右腿开始 One.一 Two.二 Three.三 Now, the left side.好了 左边 One.一 Two.二 And three.还有三 Well done!好棒啊! You know what? We’re on to the last exercise.你知道吗?我们就要开始最后一个训练了 Exercise #7 jumps with knees to the chest.训练#7 高抬腿跳 Set your heels shoulder-width apart.脚跟距离与双肩等宽 Your knees should be slightly bent,微微屈膝 and your hands are in front of you.将手位于身体前方 Jump up, and pull your knees to your chest as high as you can.跳起 将双膝抬高至胸部 越高越好 Land softly.轻轻落地 Get ready and repeat the exercise 12 times.准备一下 重复动作12次 Here should half minute.给你半分钟时间 Do it nice and easy, no rush.舒适轻松地跳跃 不要心急 If you perform the set of exercise regularly,如果定期进行这些训练 your whole body will transform within the few weeks.你的整个身体都会在几周之内塑形 How are you doing there? Feeling exhausted.现在感觉怎么样?筋疲力尽 Em… it’s okay. Only 10 seconds left.嗯 还好吧 只剩10秒钟了 Ten.十 Nine.九 Eight.八 Seven.七 Six.六 Five.五 Four.四 Three.三 Two.二 One.一 Great job!干得漂亮! [Cheers][欢呼] Repeat the whole set every two days,每两天重复训练 and try to increase the number of reps.试试增多动作次数 After three weeks, raise the time of the training to 20 minutes.三周后 将训练时间提高到20分钟 Have you ever try these exercises before?你以前做过这些训练吗? Share your experience in the comments.在评论里分享你的经验吧 Don’t forget to add the light button below the video,别忘了在视频下方添加点亮按钮 and click subscribe the stay on the bright side of life.点击订阅 关注光明生活
  • 2021-09-09在家就能做的10分钟腹部运动!这是Fitness Blenders出品的十分钟腹肌训练This is Fitness Blenders 10 Minutes Abs Workout. 在这个锻炼中In this workout routine, 我们将做10个不同动作 每个动作持续45秒we’re gonna be doing 45 seconds of 10 different exercises. 继续吧 从第一项训练开始Let’s go ahead and get started with the first exercise. 继续 躺在垫子上Go ahead and lay down on the mat. 我们首先要做仰卧交替抬腿的动作We’re gonna be doing flutter kicks first. 继续 准备好了吗?Go ahead and get ready? 开始吧 腿伸直垂直于臀部And begin. Those legs come straight up over your hips. 先放下你的左腿Drop your left leg out first, 然后交替摆动then cross them back and forth. 动作准确快速Nice quick motion. 尽可能保证你的腿伸直Making sure those legs stays straight as you possibly can. 抬腿超过臀部上方Bring your leg up over top of your hip, 稍稍超过胸部上方一点over top of your chest a little bit. 然后一路返回到Then all the way back out to almost 几乎要触地 然后再抬起来touching the ground and right back up again. 确保整个过程中腹肌绷紧Make sure those abs stay nice and contracted the entire time 从肚脐吸气sucking that bellybutton in. 使动作的执行维持在控制之下Just keep that motion going under control. 再来两个 一个 两个Two more. One and two. 然后让你的腿放松Go ahead and let those legs relax. 让我们进行到下一个动作Let’s move on to the next one 这是腹斜肌卷腹This is the Reaching Oblique Crunch. 继续 准备好了吗?Go ahead and get ready? 开始吧 卷腹并且试着向一边转动肩膀And begin. Crunch up and try to rotate those shoulders sideways. 尽量使两边肩膀离地You want try to get both those shoulders off the ground 尽全力as best you can. 用力挤压去够大腿外侧Nice tight squeeze reaching to the outside of that thigh. 努力使臀部贴地Try to keep those hips flat on the ground, 努力卷起来trying to let them roll. 保持左右交替Just keep rotating left to right, 伸手去够 尽量实现一个标准的reaching across, trying to get a nice tight squeezes obliques 斜腹肌挤压and those abdominal muscles. 一边再做两个Get two more on each side. 尽力压 保持腹肌收缩Nice tight squeeze, keep those abs contracted. 还有最后一次And there’s your last one right there. 继续 休息一下吧Go ahead and let it relax. 接下来是普拉提侧髋提Next one is going to be the Pilates Side Hip Raise. 继续 准备好了吗?Go ahead and get ready? 开始吧 首先在左侧And begin. Up on that left arm first 用左臂支撑on that left side. 尽量让膝盖靠紧Try to keep those knees relatively close together. 试着尽可能高地You’re gonna to try to shove those hips up 抬起臀部as high as you possibly can. 同时 左肩朝着The same time, pulling that left shoulder 左边臀部下压down towards that left hip. 对斜腹肌很好的挤压A nice tight squeeze to those obliques 把臀部放下来and let those hips drop back down 直到觉得舒适as far as it’s comfortable. 但是不要完全接触地面But don’t completely touch the ground. 维持这个姿势一小会儿You want to keep just a little bit of a hover, 然后收回去then press them right back up. 每次都要充分挤压Nice tight squeeze every single time. 快好了 还差一个Almost done, just one more 休息一下吧and let it relax. 好了 换另一边All right. Let’s switch it over the other side. 然后这次在右边做同样的动作Then the same exact motion on the right side this time. 继续 好了吗?Go ahead and get ready? 开始吧And begin. 抬高臀部Bring that hip up nice and high. 同样 尽量使右边肩部Same thing you try to pull that right shoulder 朝右臀下压down towards that right hip. 做一个标准的斜挤压Get a nice tight squeeze in that oblique. 臀部回落You want that hip drop back down. 但是不要完全接触地面But don’t completely touch. 维持一会儿然后回去Keep a little bit of a hover and right back up. 如果你想要加大难度If you want to make these harder, 你可以在整个过程中把脚伸直you can always kick those feet out completely straight. 这样你支撑在脚尖上而不是膝盖上So you’re going off those toes rather than off that knee. 快做完了 就再做一个Almost done, just got one more. 休息一下吧 不错And let it relax. All right. 继续到下一个动作 这是俄罗斯转体Moving on to the next one, this is the Russian Twists. 这次要坐在尾骨上Sitting up on your tailbone for this one. 好了吗?Get ready? 开始吧And begin. 倾斜背部 维持胸部绷直Lean back, keep that chest nice and straight. 躯干呈一条直线You want a nice straight line for that torso, 尽你所能从左边转到右边rotating left to right as far as you can. 不仅仅是动作幅度It’s more about range of motion 你还要尽可能快地完成动作that is about how fast you can do it. 现在是更简单的版本Now for the easier version, 像我们示范的一样脚着地you keep your feet on the ground just like what we’re doing here. 或者如果你想把动作变难一点Otherwise if you want to make it more difficult, 就加大背部倾斜lean back just a little bit further 并且把脚从地上抬起来and get those feet up off the ground. 使它们在空中悬停一会儿So they’re actually hovering off the ground just a little bit. 像那样倾斜背部使核心肌肉群Leaning back like that actually makes those core muscles 需要更加费力来维持平衡have to work a lot harder to help you keep that balance, 燃烧了更多卡路里burns more calories and 并且加大了动作难度makes it much more difficult to do the motion. 快做完了Almost done. 休息一下吧And let it relax. 好 继续 下一个动作是仰卧直腿触足卷腹All right. Moving on the next one is a Toe Touch Crunch. 这个动作要求你将背部贴在平面上So laying out flat on your back for this one 在臀部上方伸直腿leg straight up above those hips. 好了吗?Get ready? 开始 准确而又高地把腿抬起And begin. Get those legs up there nice and high. 伸直 不要让它们经过你的胃上方Straight up, don’t let them come over top of your stomach. 让它们恰好在臀部上方You want them right on top of those hips. 向上做卷腹就好像平常做卷腹一样Crunch up like you would with a regular crunch 但并不是朝前 而是笔直向上but instead of forward, you want to go straight up 就好像你在尽力去触碰脚趾一样like you’re trying to touch those toes. 你朝脚趾升起得越高The higher you get up towards those toes, 腹肌更费力the more those abs are gonna have to work. 并且确保当你向后靠时Also make sure as you lean back. 不要放松腹部肌肉You don’t want those abdominal muscles release. 快做完了Almost done, 还差一个just one more. 休息一下 不错And let it relax. All right. 到普拉提抬腿动作(脸朝下)Moving on to the Pilates Leg Pulls (facing down). 撑起到俯卧撑姿势Up into that push-up position. 准备Get ready. 开始And begin. 开始 抬起到俯卧撑姿势Go and get up in that push-up position nice straight line 从背部到脚踝呈一条直线from your shoulder all the way down to your ankle. 交替抬腿 抬起一条腿Alternating legs lifting one, 然后另一条腿尽可能地维持臀部平稳then the other try to keep those hips as stationary as possible. 现在 正如你所看到的 我们在哑铃上做抬腿动作Now, as you can see here, we’re doing our push-up off of dumbbells 这只是为了稍微缓解一点手腕压力and that’s just to relieve the tension on your wrist a little bit. 很多时候 人们没办法A lot of times, people have problem with 将手掌朝下平放并且接触到地面上putting their palm flat down and get the ground. 因为手腕太紧绷了Because that wrist is just a little bit too tight. 但是这个动作幅度没有足够的灵活性But not enough flexibility in there for that range of motion. 这个稍微缓解了一点紧张感So this just relieves that tension just a little bit. 快做完了 一边就差一个了Almost done, just one more in each side. 休息一下And go ahead let it relax. 好了 继续 下一个是普拉提抬腿(脸朝上)All right. Moving on, the next one is the Pilates Leg Pull(facing up). 这个动作基本上从反身的平板支撑姿势做起This is basically done from a reverse plank position. 继续 准备Go ahead and get ready. 开始 平稳地把腿抬高抬离地面And begin. Bring those hips up nice and high off the ground. 你要设法使背部You want to try to keep a nice straight line 到脚踝呈一条直线from that shoulder all the way down to that ankle. 然后交替换腿Then alternate those legs, 试着维持臀部抬高try to keep those hips up nice and high. 在你换腿的时候trying to let not to let them swing 尽量不要左右摇摆left to right as you switch those legs. 一个极好的流畅慢动作So, a nice slow fluid motion 腿部得到充分挤压nice tight squeeze in that leg. 当你举腿的时候尽量维持腿伸直Try to keep that leg as straight as you can as you lift it up. 它想要让你屈服It’s going to want to bend on you those hamstrings 在这个姿势时你的腿筋会非常紧张can be pretty tight in this position. 维持这个动作Just keep that motion going. 每个脚还差一次So, I have just one more in each leg. 最后一次Last one. 把臀部放下来And let those hips drop. 继续 放松一下 接下来前进到Go ahead and let it relax moving on to 普拉提脚趾轻碰地面Pilates Toe Taps next. 回到背部贴地So, back over onto your back. 好了吗?Get ready? 开始 抬起膝盖到桌面姿势And begin. Those knees come up to that tabletop position. 与膝盖呈90度 与臀部呈90度90 degree on that knee 90 degree on that hip. 确保膝盖在髋关节正上方Make sure that knee is directly above that hip joint 不要超过胃的上方doesn’t come in any further over top of that stomach. 然后准确并且缓慢地交替腿Then nice and slow alternate those legs. 使脚掌几乎踢到地面Tapping that toe barely to the ground 然后回到桌面姿势then coming back up to that tabletop position. 不断吸气 朝脊柱向下Constantly suck that bellybutton in, down toward your spine, 维持核心肌肉群收缩keeping those abdominal muscles nice and contracted. 你不会想要在下背部下面留任何间隙You don’t want to have any gap underneath your lower back. 下背部平放在垫子上You want to have that lower back plastered against that mat. 如果你需要一点帮助If you need a little bit of help with that, 将膝盖埋入胸部 重置背部hug those knees into your chest, reset your back. 然后直接回到这个动作and start right back into this motion. 还差几个重复次数就完成了We’re almost done just a few more repetitions. 这是最后一个动作And there’s your last one right there. 继续 休息一下吧 好了And go ahead and let it relax. All right. 继续到下一个动作 膝抱膝仰卧起坐Moving on to the Knee Tuck Crunches next. 最后一项训练This is your last exercise. 准备好了吗?Get ready? 开始吧 坐在尾骨上And begin. Come up onto that tail bone, 当你仰身时准确抱膝并且tuck those knees in nice and close to your chest 靠近你的胸部as you crunch forward. 然后向后倾斜 当你朝外踢腿时And then lean back, nice straight back 挺直背部as you kick those legs out away from you. 你身后的手提供一点支撑Those hands back behind you there for a little bit of support. 如果你想让这个动作变难If you want to make this exercise more difficult, 将手抬离地面就好just lift those hands off the ground. 做这个动作 从尾骨上盘旋Do this motion, just hovering off that tail bone, 让这个动作对核心肌肉群来说更困难makes it much more difficult for those abdominal muscles. 试着尽你所能到达离胸部更大范围的地方Just try to get as much range of motion out of that chest as you can 不会感觉你还有很多it’s not going to feel like you have a whole lot. 当膝盖朝内收时仰身向前So crunch forward as those knees come in. 在你伸展腿部的时候舒展胸部Extend that chest back as you extend those legs out. 就继续做这个动作Just keep that motion going. 就剩几个要做了It’s got a few more to go through. 还剩两个Two left. 休息一下吧 好了And let it relax, all right. 不错 你完成了本次训练Good job. You completed this workout routine. 登录Fitness Blender.com 来查询Go to FitnessBlender.com to find out 你刚刚燃烧了多少卡路里how many calories you just burned. Fitness Blender是完全免费的Fitness Blender is a 100% free. 请通过分享这个视频或者我们其他视频Help us keep it free by sharing this video 到你最喜欢的社交网络上的方法帮助我们继续维持免费or one of our others on your favorite social networking site.
  • 2021-09-09打架获胜的方法[music][音乐] What’s up guys. This is Aubrey Marcus CEO of Onnit,大家好 我是Onnit的首席执行官Aubrey Marcus here with my good friend Roger Huerta,和我的好友Roger Huerta在一起 and we are going to talk about self defence that you can use in the street.我们要讲讲你可以在街上用到的自卫术 Now, we are not all heros like Mr. Roger Huerta here,我们都不是像Roger Huerta那样的英雄 and a street fight is a dangerous affair.街头斗殴是一件危险的事 So the first thing we wanna think about is所以我们首先要考虑的是 do we have to do this?我们一定要这样做吗 And most of the time, the answer is gonna be no.大多数时候 答案是“否” Swallow your pride,收起你的骄傲 get out of the way,让开道路 stay safe, keep the people around you safe.保护自己和周围人的安全 But occasionally, what happens Roger?但是偶尔会发生什么呢 Roger? Actually most of the times实际上 大多数时候确实会 something does occur. So…发生一些意外状况 所以…… Sometimes something happens, and you got to take action.有时候有些事发生了 你必须采取行动 Either perhaps a girl got punched in the back of the head,也许是一个女孩的后脑勺挨了一拳 and someone needs to step up to defend her.需要有人站出来保护她 You ever heard of a situation like that?你听过那样的情况吗? No, have you?没有 你有过吗 No, I haven’t, but it’s hypothetically possible.我也没听过 但这在假设上是可能的 So in that kind of situation, someone has to take action,所以在这种情况下 必须有人采取行动 or let’s say you with your girlfriend, someone is getting aggressive.或者说你和女友在一起时 有人挑衅 I know I’ve seen that happened before.我懂 我以前见过这种情况 Or you’re just cornered, and there’s no other alternative,或者你走投无路 别无选择 – but to take matters – Into your own hands.-只有采取行动 -掌握主动 like we would have back a thousand years ago,就像一千年前的人们 or maybe fifty thousand when we were caveman或是5万年前过着穴居生活的祖先那样 scraping our knuckles on the ground and using clubs.在地上摩擦指关节 抄起棍棒 You know what I mean?你明白我意思吧 Yeah.当然 – Sort of. – Sort of.-差不多 -差不多 So in that situation, in that situation where it’s go time,所以在那种情况下 战斗一触即发的时候 what are the first things that are going through your mind?你首先想到的是什么? First thing is第一件事是 I know that I have an altercation at hand. Right.我知道我和别人发生了争执 没错 And I know that there’s somebody in front of me.并且这人就在我面前 But the thing is that I cannot just be focusing on just my opponent here.但实际上 我不能只注意我的对手 I have to be focused, I have to take a step back,我也要注意其他的 我必须后退一步 look behind me, look elsewhere,看看身后 看看别处 and really widen my peripheral vision to know扩大我的周边视野来判断 if he has any friends around,他身边有没有朋友 or are there any other danger.或者其他的危险 And so once I know that that’s cleared up,一旦我清楚地了解了这些情况 then I can go back focusing on him.我就可以重新把注意力集中在他身上 But still, you know, focusing on everything else.但是仍然要注意其他情况 So, if you have an alternative,所以 如果你有的选 do you put like a wall to your back or do you put a bar to your back?你会背靠墙 还是背靠栏杆? You put something solid to your back, or do you just try and stay aware?背靠坚实的东西 还是努力保持警惕? I like to get behind a wall.好吧 我喜欢身后有墙 But if I can’t do that,但是如果没有 definitely stay aware, basically have your spider senses on.绝对要保持警惕 打起十二分精神 – For sure. – Got it.-这是肯定的 -了解 Ok, so in that situation, let’s see it close fort situation那么在那种情况下 让我们看看近距离对峙的情况 You know, it’s got you know,你懂的 这样 grabbing you whatever stuff like this, in really close.像这样 近距离地抓住你身上任何一个地方 Right? ‘Cause that’s sometimes how it starts,对吧 因为有时候就是这么开始的 sometimes it even starts even closer, uncomfortably close, face to face.有时甚至开始得更近 面对面的 让人不舒服 – Right. – What’s your go-to move at that point?-没错 -在这种情况下你会怎么做? Well…At that point my go-to move, I like to end it really quick,在那种情况下 我会快速结束战斗 and sometimes even the punches ain’t going to do it.有时候拳头都使不出来 So what I’ve done before in the past?所以我之前做的是 Yes, I have been other altercations besides that incident.是的 我之前和别人发生过争执 I like to head butt them.我喜欢用头槌撞他们 And so if I’m really close in,如果真的离得非常近 but there’s with a different way of head-butting,但是头槌有不同的方式 you don’t have really head butt at the top of your forehead.你用前额撞并不是真正的头槌 You don’t come in and then go here.你不能走近然后撞这里 That’s not how you head butt. You head butt… 那不是头槌的姿势 你用头槌…… – Seems like that would take took long first of all. – It would take too long, exactly. -看来首先要花很长时间准备 -确实要花很长时间 The recoil, you’re exposing your chin,闪躲的话 你会暴露你的下巴 seems like a bad idea.似乎不是个好主意 Horrible idea, so what you do is kind of like come in.可怕的想法 所以你要做的就是靠近 It’s almost like if you have a spear就好比你有一支矛 and then you go up with it,然后你把它往上推 but you’re going up with the crown of your head.实际是用你的头顶往上撞 So you’re here and then I go up by the nose area.比如你在这里 然后我朝鼻子的位置撞上去 But actually, I don’t grab here, I grab by his shoulders实际上 我不抓对方的手 而是抓住他的肩膀 and then go up. Boom. That usually does the job.然后往上 砰 通常这样就行了 They are down on the ground他们就会倒在地上 and as soon as you… do that initial hit,一旦你发动第一击后 You gotta step back, you can’t just…你得退后 你不能… Now at that point, don’t be greedy, don’t jump on,在这个时候 不要冒进 不要跳上去 and just started from hammering down. No, no, no.然后就开始拳打 不不不 He goes down, you step back,他倒下后 你先退后 and then again, you got to be aware of your surroundings.然后再次注意周围的环境 Right. So always staying aware is key.是的 所以时刻保持警惕是关键 And where are you aiming again?那你是瞄准哪里? You’re aiming for like the point of the nose, the bridge of the nose?你瞄准的是鼻尖 还是鼻梁? – Right at the nose. – Right at the nose. -正对鼻子 -正对鼻子 It doesn’t really matter, just that whole center.这并不是很重要 只要是中间部位就行 If you can get that right there,如果你能撞准 it pretty much, gets the eyes watered out.基本会让人眼睛流泪直流 You end up having two black eyes.最后留下两只黑眼圈 – Yes, it’s a wreck. – So using ducking down,-是的 这很有杀伤力 -所以采用下蹲 they probably won’t know what the hell is happening.他们可能不知道到底发生了什么 – No, because you’re ducking down… – If you duck down I’d be like…-不 因为你蹲下来…… -如果你蹲下 我会…… I wouldn’t know what to do, but then, boom, blam-oh.我会不知所措 但是突然 砰 砰 Yeah. Definitely,是的 当然 and for example, you know I’m a little guy,比如说 你们知道我是个小个子 look at Aubrey, he’s a bigger dude.看看Aubrey 他是个大块头 So he’s actually an easier target for me,所以他对我来说是一个更容易的目标 -you know… so I’m here. -great, great, it’s comforting.-你们知道……所以我在这里 -好 很好 真会安慰人 Then I go, and I just have to接着 我只需要 get down and spring up and then he goes down.蹲下去 再跳起来 然后他就倒了 Ok, so that’s one alternative for close-quarter situation.好的 这就是近身战的一种选择 It seems dangerously effective它似乎非常有效 and something that can stop it quick.是可以快速解决争斗的办法 Now, there’s an alternate situation where let’s say,现在有另一种情况 比如说 you know the fight is going to go down你知道要打架 and it’s on, and there’s a kind of group.双方摆开架势 而且对方有一群人 Now usually in those situations, you might be able to get away,通常这种情况你也许能逃掉 but I understand and sometimes.但我明白 有时 You know, you still have to… take it… to the streets basically.你懂的 你还是不得不打这一架 So what ends up happening at that point?那么最后会发生什么呢? Let’s say, there’s a guy and I who are having an altercation.假设有个人和我发生了口角 You take your shirt off immediately.你立刻脱下衬衫 -Yes. -Ha ha ha…-好的 -哈哈哈 All right. We’re getting realistic now. 好了 我们要动真格了 Here we go, we’re talking.现在开始 我们在说话 It’s on. The shirt came off.正在对峙 衬衫脱了 It’s on. It’s like no turning back at a certain point.已经开始了 拉弓没有回头箭 – Once the shirt comes off, it’s like Caesar Crossing The Rubicon. – No turning back.-一旦衬衫脱下来 就像凯撒渡过卢比孔河 -没有回头路了 – It’s all over at that point. – We’re going for it.-到那时一切都结束了 -我们要准备开打了 – So I mean we’re going for this. – OK. Right.-我们要打一架 -好 是的 You understand?你明白吗 You don’t understand.你不明白 Or so there’s a head butt option again obviously.显然 还是选择头槌 – Seems like… – No, head butts there…-好像…… -不一样 这次头槌…… But the thing about this now like once you’re back off但现在的情况是 一旦你退出 I’ll put the shirt back on by the way.我顺便把衬衫穿上 Once…一旦…… the same thing goes… There’s gonna be a lot of talk.同样的事情……有很多需要讨论的 And there’s going to be a lot of shuffling.而且会发生很多不同的状况 There’s going to be a crowd coming together at that point again,同样那个时候 会有一群人聚集在一起 he’s going to try to… maybe there’s like the pushing around.他会尝试……也许那里的人在推来挤去 You probably don’t even want to get in that game.你可能根本不想掺和到这种事情中 No, I don’t. You don’t want to get in that game.不 我不想 你不会想参加那种事 -You know what I mean. At the point where people are pushing each other. – As soon as that happens,-你知道我的意思 在人们互相推搡的时候 -一旦那种事发生 Let’s say if I had to take a precaution work比如说 我不得不采取预防措施 as soon as he’s reaching out to do the push I’m popping off,他一伸出手来推我 我就立刻给他一击 simple as that.就这么简单 – Like… I’m not waiting anymore. – So you’re going with the straight right.-就像……我按耐不住了 -所以你准备使出右直拳 Not fucking around the jab, not messing around with anything else.不胡乱出拳 不瞎做其他动作 – You’re going to go straight in with a straight right. – That’s right.-你会直接使出右直拳 -没错 All right. So is there any situation where you’re going to use好的 那么有没有什么情况 你会用到 you know, your legs, use a knee or anything like that.比如 你的腿 膝盖或其他部位 With the thing about fighting in the streets is在街上打架 that you don’t want to take it to the ground.你不要倒在地上 I don’t really want to go for double leg shot,我不太想要用双腿踢 take him to the ground and wrestling on the ground.或把他带到地上 然后在地上扭打 – Someone could kick you. Someone could stomp you. – Someone could come around.-有人会踢你 有人会踩你 -有人会到你旁边 It’s dangerous. Again, you’re losing awareness. 这很危险 你会再一次丧失警惕 – You got to be quick and efficient in that situation. – Right.-在那种情况下 你必须快速而高效 -是的 You want to go in maybe two three hits, get back out,你只要打大概两三下 然后撤退 two three hits get back out.打两三下就撤退 Yeah. So what would be a situation where you would use是的 那么在什么情况下你会使出 something besides the overhand right aimed presumably at the chin or the nose?包括瞄准对方下巴或鼻子的右摆拳的其他招式? What would be a situation where you want to go for knee?什么情况下你会想到用膝盖? Or do you ever try and close the distance或者你是否曾尝试拉近距离 so that at a certain type of situation where you…?以便你在某种情况下……? I definitely like to close the distance, and I definitely like to start pulling on the shirt.我当然喜欢拉近距离 并且先抓住衬衫 – You know, I start really bam bam,-你知道 我开始出拳 -I start grabbing the shirt, I start pulling and basically I start… – Like hockey style.-抓住对方衬衫 开始拉 基本上…… -像打曲棍球一样 Basically yes, I start grabbing him around.-大体上是的 我开始抓住他 But what I like to do但我喜欢的是 once I have a good hold of the shirt, and I bring him over.一旦我把衬衫抓牢了 我会把他拎过来 then you start bringing him around and then you can…然后拉到这边来 你就可以…… so kind of like getting a plum.类似于泰拳缠抱 You know we’re all controlled by the neck a little bit. 你知道我们的脖子或多或少会被控制 -you have this shirt…scruff for sure. -Exactly. Exactly.-你穿着这件衣服 颈背肯定会被控制 -没错 没错 Unless they’re shirtless, in which case you can’t grab them…除非他们没穿上衣 你才抓不住他们 What I like to do, obviously you come in,我喜欢的是 你明显靠近我 Now… I got this, you know,这时 我会抓住衣领 看到了吧 now you came… from here.再扯到这个位置 I can start to shove up, pulling yanking,我就可以把他推过来 连拉带拽 cause I can’t… this is not going to tear off easily you know,因为我不会……这衬衫不会轻易被撕烂 so this here, start pulling.所以从这个位置开始拉 It’s almost like in Ju-Jitsu, right?大致就像柔道一样 对吧 You grab the lapel, right?抓住翻领 对吧? And I can do it basically like an arm drag,我基本上就可以使出拖臂摔 but except I’m grabbing the shirt and I’m pulling on it,但除了抓着他的衬衫并拉扯之外 popping him, popping him in a few times, and so on.我会连续击打他数次 诸如此类 Sorry for messing up your shirt.对不起弄乱了你的衬衫 That’s right. It looks legit now.没关系 这是正大光明的行为 Now we’re doing a legit video.我们拍的是合法的视频 So guys remember,所以 伙计们 记住 street fighting is not always your best option街头斗殴未必是最好的选择 but sometimes it’s your only option.但有时候是你唯一的选择 and when it is, get in, get out quick,一旦卷入了 得出手 也得早点抽身 and you know,还有 你懂的 come out looking like Roger Huerta on TMZ.像TMZ网上的Roger Huerta一样全身而退 What? Did I say that?什么? 我说过了吗? -Thanks guys. -Thanks guys.-谢谢大家 -谢谢大家
  • 2021-09-09如何和身体内6类脂肪说再见如何与六大类脂肪说再见6 Types of Body Fat and How to Get rid of It 体脂 是我们身体的重要组成部分Body fat, the bain of our existence. 我们讨厌它We hated it. 我们迫切地想要除去它We desperately want to get rid of it. 但是大部分人都没有意识到But most of us don’t realize that 针对去除全身的脂肪并没有普遍的治疗方法there is no universal remedy for the fat distributed in the various parts of our body. 现在 准备好大吃一惊吧Well, be ready for an eye-opener, 因为本视频将分享一些独特的高效方法because BRIGHT SIDE is going to share some original and super effective ways 来消除这六大类型的体脂to fight 6 different types of body fat. 当我们说独特的时候When we say original, 我们的确是这个意思we actually mean it. 其中一个方法就是睡觉One of these ways is sleeping. 没错 我们已经引起你的注意了Oh yeah, we’ve got your attention now. 第六类:上半身脂肪Numeber 6 : Full upper body fat. 当你的卡路里摄入大于消耗时这种类型的脂肪就开始积累This type of fat usually starts to accumulate if you consume more calories than you burn. 所以主要的原因是暴饮暴食以及缺乏锻炼So the main contributors here are overeating and inactivity. 那怎么去减少这种行为How to get rid of it? 做有氧运动 因为导致这种肥胖是由于缺乏锻炼Do aerobics because this type of fat appears due to a lack of physical activity. 让做有氧运动成为你的一个习惯Make it a part of your daily routine. 每天至少跑步或游泳半小时Running or swimming at least 30 minutes every day 这将帮助你立刻燃烧脂肪will help you burn this fat right off. 如果你不能从你的工作里抽出时间If its use impossible for you to fit any of easing your business schedule, 那么尝试一下健走try brisk walking. 带上一些工具以便让你觉得这不是锻炼Bring some tools with you so that it won’t feel so much like exercise. 你甚至可以跳舞You can even dance if you want to. 停止摄入过量的糖Stop consuming process sugar, 并且不再喝饮料and forget about sugar sweetened drinks. 它们并不能填饱肚子Rather than making you full, 它们只会让你摄入过多无用的卡路里sweet foods and drinks just make you consume way too many unneeded calories. 根据美国学术期刊CLINICAL NUTRITIONAccording to the American journals CLINICAL NUTRITION, 你每天摄入卡路里的11%来自含糖饮料sugary drinks account for 11% of your daily calorie intake, 更可怕的是which is actually a lot, 事实上它们永远不能为你身体提供营养或者有任何益处given the fact they don’t nourish your body or provide any benefit whatsoever. 许多科学家认为碳酸饮料是造成高比率的肥胖的主要原因Many scientists also consider them the main reason for the high rates of obesity. 所以现在 在你准备喝无糖汽水之前Now, before you reach for that diet soda, 再三考虑一下 因为它也不能帮助你减肥think twice, because it won’t help you in your fat either. 碳酸饮料 即便是无糖汽水Carbonated drinks, even the diet ones, 都有一种让身体进入脂肪储存模式的糖分have artificial sweetness that kick your body into fats storage mode. 那果汁怎么样呢?OK, so what about some fruit juice? 嗯…也不行Eh…not your best friend either. 它含有大量的糖分It has plenty of sugar in it. 还是坚持喝白开水吧Stick to good old water. 它不仅没有卡路里而且非常解渴It has no calories and it will help quench your thirst. 第五类:腹部脂肪Number5, lower abdomen fat. 你也许会有纤细的胳膊和腿You might have perfectly slim arms and legs, 但是仍会不满意你的身材but still not feel 100% satisfied with your looks 因为你松弛的肚子because of a pouchy tummy. 造成脂肪堆积在腹部的部分原因是压力 抑郁以及焦虑Some of the reasons that cause fat to store in this part of body are stress, depression and anxiety. 的确 压力和抑郁也可以让你长胖 真是糟糕Yes, stress and depression can even do that to you. Bummer! 那怎样才能摆脱它呢?How to get rid of it? 减轻压力并学会放松Avoid stress and learn to relax. 应激激素皮质醇促使脂肪蓄积于腹部The stress hormone cortisol makes fat collected in the belly. 一个好的办法就是冥想或者做呼吸运动So a good option for you is to meditate or do some breathing exercises. 当我们说冥想的时候When we say meditation, 并不是说上瑜伽课或者去BOLI旅行we don’t necessarily mean some fancy yoga classes, or trip to BOLI, 尽管这样非常棒although that would be fantastic. 当你感到压力很大时你可以学习运用最基本的技巧来让你放松You can learn the most basic techniques and use them whenever your feel stressed out. 这主要依赖于专注和思想的力量It’s all about focus and mind power. 尝试着把注意力移动你的胃部当你深呼吸的时候让它放松Try to move your focus down to your stomach and let it soft there as you breathe deeper, 接着对自己说:then say this to yourself: 吸气 我说话呼气 我微笑breathing in, I call myself; breathing out, I smile. 这听起来有一点傻 但是只要它能让你微笑那么它就是有效的方法Yeah, it sounds a little silly, but it will work as long as it makes you smile. 你的思想将知道“事情会好起来的”并平静下来Your mind in body will get the “everything is gonna be fine” message and calm down. 如果你正在寻找更多的冥想方法请参考这段视频If you’re looking for more meditation ideas, check out this video. 喝绿茶Drink green tea. 它是很好的减肥利器 因为它有很多的抗氧化剂这可以促进新陈代谢It’s a great natural fat burner because it’s loaded roles as the antioxidants that can boost metabolism. 另外 如果你正在做体育锻炼Plus, if you’re doing some physical exercise, 绿茶还可以加强运动的效果green tea will also enhance its effect. 国际生物组织中心报道说According to the National Centre for Bio-technology Information, 绿茶也可以帮助你放松甚至是睡觉green tea also works when you’re just relaxing, and even in your sleep. 嗯…算我一个!Um…sign me up! 最后 喝一杯热腾腾的茶是一个让你平静下来的好方法Finally, drinking a cozy hot cup of green tea is a good way to calm down when you need it. 第四类:下半身体脂Number 4, lower body fat. 你的臀部的确有脂肪Your hips really don’t lie. 其中一个原因就是One of the causes of those annoying chaffing thunder thighs is the access of gluten in your diet. 如果你对你的下半身不满意If you aren’t happy with the size of your lower body, 你可能就要考虑一下减少谷蛋白了you may want to consider going gluten free. 怎么减少呢?How to get rid of it? 向上爬楼梯Walk uphills and stairs. 乘电梯和自动扶梯更容易,难道不是吗?Yeah, in the world of elevators and escalators, easier said than done, right? 但是你真的需要努力去做But you really should make the effort, 因为它会消耗你大腿的脂肪because it will set the fat on your thighs on fire, 当然这是象征性的figuratively, of course, 它也能够让你的大腿肌肉更加坚实which will tone your leg muscles. 骑单车上坡或者快速下坡也有效Riding a bike uphill or increasingly try the moves incline will also work. 在这个过程中 你的心脏会跳动地更快你也要更加用力Your heart will beat faster, and you have to work harder since you are moving upward. 这会给你带来什么?What would that do for you? 好处就是你会消耗更多的卡路里Well, you’ll burn more of those unwanted calories. 切忌不吃早餐Don’t skip breakfast. 现代的快速生活方式让坐下来好好地吃一顿早餐变得很难I know, our modern day “go, go, go” life style means sitting down to have breakfast sounds like a thing of the past. 在早上你根本不想吃东西It can be hard to make youself eat in the morning, 尤其像燕麦粥这种健康的食物especially something healthy like oatmeal. 如果你同意请竖起你的拇指Hit that thumbs up if you agree. 但为了自己你必须得这样做But you have to do it for your own good. 如果你不吃早餐If you don’t eat breakfast 来促进你早晨的新陈代谢的话to kick start your metabolism in the morning, 那么这一整天你都会很饿很疲惫没有力气you’ll feel hungrier, more tired and just groggy throughout the day. 这将会刺激你吃更多的食物来获取精力which will trick your body into eating more in an attempt to get energy. 此外 如果你不吃早餐Also, if you skip breakfast, 你的身体将会认为这是在挨饿your body will think it’s some kind of starvation situation 于是开始储存能量and will start storing supplies, 把你所吃的所有东西都转换成脂肪turning everything you eat into fat. 你并不想让这些脂肪积累下来 对吗?You don’t want that emergency stock pile on your body, do you? 第三类:大肚腩Number 3, a bloated stomach 大肚腩也叫啤酒肚 这有一定的道理They don’t call it a “beer belly” for nothing. 过度饮酒会使你的胃涨起来Excessive alcohol consumption can swell up your stomach, 所以想拥有平坦的腹部 要控制饮酒量so be moderate with your drinks if you want to flat your tummy. 那么如何摆脱这类脂肪呢?How to get rid of it? 戒酒可以减少大部分形成大肚腩的热量Cut back an alcohol has most of its calories ended up becoming belly fat. 就像那些糖分很高的碳酸饮料Just like those carbinated drinks loaded with sugar, 酒精只能给我们提供热量而不会提供营养alcohol gives us calories but not nutritional satisfaction. 它让我们更加饥饿对食物有更大的渴望It makes us hungrier, and gives us food cravings. 它降低你身体的瘦蛋白水平It brings down your level of leptin, 而瘦蛋白正是大脑分泌的提示你已经吃饱的重要激素which is a very useful hormone that tells your brain you’ve had enough food. 酒还会给你的健康带来很多问题It also causes a lot of other health problems, 所以下次朋友请你出去喝酒的时候一定要认真的考虑这些问题so really consider this one next time your friends invite you out to a night of drinks. 少吃多餐Eat more often, yeah! But in smaller portions, ah? 它不仅能提高你的新陈代谢还能帮你保持活力It will not only improve your metabolism, but also help you stay energized. 并且你的肚腩会越吃越小哦Plus, your belly will look smaller after each meal. 这关键是了解你自己饮食的限度Knowing your personal limit is key here. 我们都有不同的生活方式We all have different lifestyles. 有的人更爱运动需要更多的食物来补充能量One person is more active, and needs more food fuel than another. 用网上的热量计算器来计算你一天正常生活需要多少热量Find out how many calories you need on the daily basis using an online calorie calculator. 别担心 网上有很多这类的热量计算器Don’t worry, the Internet is full of them. 他会根据你的性别 年龄 身高 体重 运动水平和减肥目标来计算It will take into account your gender, age, height, weight, level of activity and your weight loss goals. 然后你就可以将每日卡路里摄入量分五份Then you can just divide all the daily calorie intake number by 5 来确定每一顿饭你应该摄入多少热量to figure out how many calories each meal should give you. 规划每一顿饭 了解他们含有多少热量Plan your meals, and know their caloric content. 听上去要花很多功夫 但其实一边吃饭一边做这些计划还是可以的It sounds like a lot of work, but this meal time math can actually be fine. 它还能帮助你实现减肥的梦想Plus, it will help you reach your weight loss dreams. 二 减少身体内的脂肪也包括减少腿部脂肪Number 2, lower body fat, including lower legs. 这种类型的脂肪常见于腿部有血管问题的女性This type of fat is common for women who have vascular problems in their legs, 或者是怀孕期腿部水肿的女性or during pregnancy, which can cause the legs to swell. 瞧 男性经常在肚子上囤积脂肪See, men normally accumulate more fat in the belly area. 哈哈 坐着一边喝啤酒一边看足球 别想了Hey hey, beer and football, just kidding ,guys. 另一方面 女性激素导致她们会把多余脂肪囤积在更矮的部位和腿部上The other hand, female hormones cause ladies to store extra pounds in the lower body and legs. 如何摆脱这类脂肪呢?How to get rid of it? 想要预防水肿 你就要彻底断绝多盐的食物To avoid swelling, you need to drastically cut down on salty foods, 因为盐分会引起体内水分的流动since salt causes fluid attention in your body. 别再吃薯条了Ah…no more French Fries! 如果你很喜欢重口味的食物Well, if you do enjoy your salty foods, 这就是导致你腿部脂肪囤积的重要原因this could actually be the reason for all the extra body fat in your legs. 改善你的饮食 多喝水Change your diet, and add plenty of water to it. 这样你觉得肾能排除体内多余的钠离子It will flush out that extra sodium from your kidneys. 别保持一直坐着不动的姿势超过30分钟Don’t sit without moving for more than 30 minutes. 尝试着时不时的站起来走一走Try to stand up and walk around frequently. 喝一杯水Grab a glass of water, 伸展一下身体stretch, 走到办公室离你较远的角落 跟同事聊聊天and move to the far corner of your office to talk to your co-workers. 任何额外的运动都对你很有好处Any extra movement will do you good, 因为这都能帮助你体内多余的液体正常流动since it can help direct the extra fluid the right way. 如果你可以躺下 并抬高你的腿If you have the opportunity to lie down with your feet elevated, 你就坚持这样做来预防体内水分从上往下流到你的腿you should do that to prevent fluid from building up in your lower legs. 一 胃口很好 背部脂肪很多Number 1, a large stomach with upper back fat. 这主要原因是你不爱运动The main reason why this can happen to you is inactivity, 所以如果你的背部脂肪和胃部脂肪让你烦恼你应该马上开始运动so you should start exercising immediately, if your big stomach and back fat bother you. 怎么摆脱这类脂肪?How to get rid of it? 我们等的就是这一刻And now the moment we’ve all been waiting for. Drumroll, please. 有效减少背部和胃部脂肪的办法是——Effective remedy for a large stomach and a upper back fat is—- 睡觉sleeping. 保证你每天有足够的睡眠时间Make sure that you’ll get enough sleep. 缺乏睡眠会导致激素分泌不平衡这也是食欲上涨和体重增加的原因Sleep deprivation can lead to hormone imbalances–an increasing appetite and weight gain, 这会导致多余的脂肪囤积在你的腹部和背部which will result in fat being stored mostly in your belly and back. 我一直都知道睡觉是好事I always knew sleeping was the right thing to do. 多吃含有纤维素的食物Eat more food that is rich in fiber. 把大豆 豌豆 扁豆 花椰菜 燕麦粥 意面 牛油果和树莓加入你的饮食清单This means adding beans, peas, lentils, broccoli, oatmeal, oiled pasta, avocados and raspberries to your diet. 纤维素会抑制你的食欲 减少热量吸收Fiber will help reduce your appetite and calorie absorption from food, 让你拥有更好的腰身和背部曲线and give your waist and back how much nicer appearance. 请记住 健康的饮食和爱运动的生活方式Please remember that a healthy diet and an active lifestyle 会给你的身体带来很多好处will have the best impact on your body, 不管你现在拥有什么样的体型regardless of your figure type. 改变生活方式的关键是The key is to make lifestyle changes that 渐渐地变成你日常生活中的一部分with time becoming a normal part of your routine. 万事开头难It’s just the starting that’s the hardest part. 所以开始行动吧 为了更好的自己而加油So get to it so that you can be on the road to a better you. 你有尝试这些提示吗?Have you ever tried any of these tips? 它们有用吗?Were they helpful? 在评论里分享你们的经历吧Feel free to share in the comments. 如果你喜欢这个视频的话 请点个赞吧If you like this video, give it a thumbs up. 当有50000个赞时Once it get 50,000 likes, 我们会跟你分享其他与脂肪作斗争的视频we will share another video with fat–fighting tips. 请订阅我们的频道Make sure to subscribe to our channel. 你也不想错过更新吧?You don’t want to miss all the cool updates we have on the way, do you?
  • 2021-09-07有效的减肥小技巧嗨 很抱歉我忘了拍摄一个片头 这些小技巧会让你的人生有很大不同 # 1 水是你最好的朋友 这位最好的朋友有许多益处 它会促进你的新陈代谢 提高24%—30% 而这会让你燃烧更多的卡路里 有个小技巧 饭前三十分钟 喝17盎司的水 你会比不这么做的人多消耗44%卡路里 顺便提一下 水不仅对皮肤有保湿作用 还可以减少你皮肤上的油脂浓度 帮助祛痘 我要向你发起一项挑战 将你所有喝的东西全都换成水或茶 苏打水类的饮品含一些多余的卡路里 从而导致你的体重增加 假如你每天平均饮入150卡路里 而戒掉苏打水 能让你每周少摄入1050大卡 一年下来会少长15磅的体重 # 2 多喝绿茶和柠檬水 在锻炼之前喝绿茶 会加快新陈代谢 燃烧更多的脂肪 增强你锻炼的效果 而柠檬水富含果胶纤维 能抵抗饥饿感 你晚饭后会对甜点有强烈渴望吗? 来块无糖口香糖吧 它会减少你对甜食和小零食的渴望 并降低两餐间的饥饿感 同时要拒绝宵夜 研究表明 在你吃夜宵时 身体更易将卡路里转化成脂肪来储存 # 4 多摄入蛋白质 蛋白质会降低你60%吃夜宵的欲望和过度节食的想法 并且饱腹感 就会使你每天自然的少吃441大卡的食物 # 5 分散注意力可以帮你控制食欲 当我食欲大开时 会去看油管视频 电视 或读书看杂志 任何能分散我注意力的事 这个想法的灵感来源于斯坦福大学的棉花糖实验 强烈推荐你去看一下 来帮助你更好的理解该方式 # 6 避免“节食”这个词 将健康饮食看作节食是源头性错误 让健康饮食成为一种永久性的生活方式 你会发现自己变得更快乐更有活力 回想自己吃过的垃圾食品 会意识到它们有多么不健康 改变习惯 转变生活方式 这永远都不晚 生活由你掌控 是选择吃健康的 使你在进餐时及餐后都很舒适的食物 还是只是满足一时食欲但吃后却会引起身体不适的食物呢? 不要节食 吃的健康就好 本周评论专题
  • 2021-09-07基础瑜伽——英雄式大家好 欢迎观看阿德里安瑜伽– Hey everyone, welcome to Yoga With Adriene. 我是阿德里安 在今天的基础瑜伽部分I’m Adriene, and today on the Foundations of Yoga, 我们将要学习的是英雄式(Hero Pose 或 Virasana)we’re learning Hero Pose or Virasana. 这个体式很适合在睡前练习This posture’s awesome, right before bedtime, 也是个适合冥想的好姿势This is a great setup for meditation. 你可能会在公共课堂上学到这个体式This is something that you probably will come across 它可以使你身体更柔软in a public class and it’s a tender one 因此我认为这是一个很棒的体式so I think this is a great one to learn, 特别是对于膝盖容易受伤的人especially if you have sensitive knees, 还可以提高你的专注力but for everyone who wants to be super mindful in their practice. 我们将学习如何运用手头的小道具在家练习We’ll learn how to set it up with props that you have 然后会学习无道具的做法on hand at home, as well as without. 所以 你需要准备一块硬物 木块或书So, you’re gonna need a block or a book, something firm, 还要两条毛巾and then two towels. 如果你有两条瑜伽毯 最好So, if you have two Yoga blankets, great, 没有的话 两条毛巾也可以otherwise, just two towels. 现在 花费一点时间准备这些道具So, take a second to go grab those things 让我们马上到垫子上练习吧and let’s hop on the mat and get started. 阿德里安瑜伽 瑜伽基础 英雄式 好的 我先一一介绍下Alright, let’s break this thing down. 我准备了两条毛巾So, I have my two towels here. 注意一下 我们用毛巾代替了瑜伽毯Notice we have towels instead of Yoga blankets. 你知道 我有一大袋子的瑜伽毯You know, I have a big sack of Yoga blankets 但你家可能没有but chances are that you may not at home. 所以 如果你没有瑜伽毯So, if you do not have Yoga blankets, 不用担心 两条毛巾也是可以的fear not, you just need two towels. 它们也没必要配套 这个就不配套They don’t even have to match, these don’t match. 待会儿会用到它们We’re gonna use them. 如果你没有木块或者书If you don’t have a block or book, 你也可以用毛巾代替 因此不用担心you can also use an extra towel, so fear not. 我先教大家做辅助英雄式I’m gonna teach us how to do a supported Hero first 然后再在无道具的情况下练习and then we’ll do it without the props. 我认为每个人都该学习一下So, I think it’s important for everyone to learn it 带道具的英雄式 有的人认为with the supports because it’s common for us to think that 只有膝盖有问题或者比较僵硬的人tending to this pose is just for people with knee problems 才需要小道具or with tight knees, tight knee joints, 我认为每个人都能从带道具的英雄式中受益and I think everyone can benefit from learning the support 毕竟膝盖是如此的重要 对吧?because the knees are so precious, right? 我们真的需要多关注我们的膝盖We really need to be mindful of the knees 我觉得每个人都明白这点so I think that’s understood by everyone, 但是万一你不想用这些小道具but just in case you don’t want to learn the supports, 就试一下 好吧give it a try, alright. 我们要用到的只是一些简单的辅助We’re gonna do a really basic support too 感觉应该会不错so it should feel good. 先从下面的毛巾开始Starting with the bottom towel. 瑜伽毯可以折得很平So, the Yoga blanket will fold perfectly 让你有一个舒服平坦的平面and give you this nice, even ground. 毛巾不行The towel will be different 但这也是瑜伽练习的一部分so as part of your Yoga practice already is kind of like 就是要顺其自然地使用just going with the flow and working with 你能找到的小道具 对吧?what you’ve got, right. 充分利用你手头的道具 感受当下Making the best with what you have, being present. 所以 我爱在家中练习瑜伽So, I love that about the home practice 和在阿德里安瑜伽频道练习的一点是and about Yoga With Adriene channel, 你只能用你现有的道具来练习is like you just work with what you got 和你在瑜伽馆练习是完全不同的and it’s totally different than what you do at the studio. 瑜伽馆条件很好 各种道具一应俱全Studio’s awesome, all the props there, amazing, 但是能在家中自己练习也很棒but it’s really nice to be able to do these things at home for ourselves so. 我要将毯子叠好 抱歉I’m gonna fold the blanket, excuse me, 是毛巾 带双引号的毯子 让它更舒适平整the towel, the blanket, just so that it’s nice and even 如果你有一点点控制欲and then, if you’re a bit of a control freak, 像我一样是个完美主义者 你也得不管它perfectionista like me, you’re gonna have to let that go 因为它们无法被折得很平’cause it may not fold perfectly even. 但是你只需要一个舒适平滑的顶部But you’re just gonna wanna get a nice, smooth top 或者一个整洁的边缘 让脚踝更舒适and then maybe a clean edge here for your ankles, 但如果不行 也没关系but if not, it’s okay. 好吧 试着放下事事要求完美的执念Alright, so try to let go of just getting everything perfect 集中注意力 别管它舒不舒服and focus on, you know, is it comfortable? 有没有支撑力Does it feel supportive? 好的 接下来可以到我们的毛巾上去了Okay, and then we’re gonna come onto our little cushion. 把它放在瑜伽垫的中央Gonna bring it to the center of your mat. 这个因人而异And this will be a little different for everyone 主要是取决于毛巾的大小和你自身based on, you know, your towel and your anatomy. 我跪在毛巾上 尝试着…And I’m gonna come onto my cushion and I’m gonna try to 好吧 我先把毛巾弄长点get it to where, so I’m gonna adjust mine so it’s longer 这样 我就可以让脚踝this way, I’m gonna try to get it to where 全在毛巾外面my ankles fall off the cushion. 好的Alright. 现在 屁股往下坐 恰好落在So, right at the ankles and the tops of the feet 脚踝和脚跟的上方 检查一下just fall off there and check it out. 好的 对的Okay, cool. 找准位置后 再用四肢撑地So come back to all fours when you feel like you have 花点时间调整下呼吸found that and just take a second here to notice your breath. 两膝分开 与臀同宽Walk the knees hipwidth apart. 小腿平行 垂直于地面Shins are parallel and perpendicular to the floor. 小腿相互平行(笑)并且Parallel to each other (laughs) and 垂直于地面perpendicular to the floor. 好的Alright. 接着 把我的木块拿过来I’m gonna go ahead and take my block here 放在两个脚踝之间and bring it between the ankles 你可以调整木块和脚踝的位置and you can kind of snuggle 使脚踝更舒适 要挤压木块the block with the ankles here, kind of squeeze. 然后轻柔缓慢地向脚跟的上方坐And then nice and slow, pressing into the tops of the feet, 把手掌向后移I’m gonna walk the palms back. 将拇指放在膝盖的后方Bring the thumbs to the backs of the knees 并用它将膝盖后的肉轻轻地向外拨and use the thumbs to gently push the fleshy part 然后继续向下坐behind the knees back and then continue that down, 尽可能慢的向后坐下去as you slowly, slowly sit back. 其实 我是将小腿上的肉So, essentially, I’m taking the flesh of the calves 拨向一边 这样会好点to the side, should feel good. 现在 我以一个舒适又笔直的姿势坐着And I come to sit up nice and tall. 膝盖始终与臀尖保持在一条直线上Knees are still in line with the hip points, 向脚的顶部施压I’m pressing into the tops of the feet 我的脚恰好位于and my feet are able to just kind of 毯子或毛巾的外面fall off the blanket here so, or the towel so, 你也可以根据需要向后调整一下you can snuggle it back up as you need 再检查一下它的位置and then just check it out here. 好的 这就是其中一部分So this is a little bit of a workshop right. 我喜欢基础瑜伽的一点是That’s what I love about the Foundations of Yoga playlist 我可以拆解它们然后练习is we get to kind of break things down 所以 当你去一个公共课堂学习and play so that when you do go to public class, 那里有各种小道具给你用and you do have all your props available, 当老师说要做”英雄式”时and you know, the teacher says, “Virasana”, 你就可以说 “好的 我知道怎么做you can go, “Oh, okay, I know what I need to do for myself 怎么有活力地完成这个姿势”to be present and alive in this posture.” 再检查下姿势So, check out this setup. 如果你感觉很不错If you’re feeling pretty good here, 感受到膝盖很稳定pretty solid in the knees, 试着将膝盖和大腿内侧靠拢then see what happens if you begin to walk the knees 看看感觉如何and the inner thighs together. 如果身体说“不” 马上停止If the body says, “No”, then listen to your body, 膝盖还回到与臀同宽的位置bring it back, hipwidth apart. 如果你还在四肢撑地阶段If you’re on all fours right now going, “姑娘 我做不到 膝盖关节太僵硬了”“Girl, I can’t get there, knee joints are too tight.” 我们准备换种方式 再拿出条毛巾We’re gonna come off and we’re gonna take the towel, 沿着长边卷起来probably to a longer length and fold it up 卷成一个迷你长枕 或者一条瘦小的to like a mini bolster here so a thin 蛇 或者是一根热狗snake, or hotdog like. 像是个小孩子会干的事 对吧That comes from working with kids, right. 把纸卷成汉堡状You fold your paper hamburger style, 或者把它卷成热狗状and then you fold it hotdog, okay. 好的 我们把它卷成热狗状So, roll it up hotdog-style 然后将它放在脚踝的上方and you’re gonna bring it right above the ankles here. 好的 如果你没有木块So, if you don’t have a block, 你也可以这么做you can just do the same thing 就放在两个足弓之间right between the arches of the feet, 把它卷起来roll it up. 我准备开个玩笑I was about to make an inappropriate joke. 卷起来(声音加粗 笑点不明) 舒适而笔直地坐着Roll it up, sit up nice and tall. 我感觉棒极了So, this feels awesome for me. 我不确定你们能不能看清细节I don’t know if you can see the set up here but 但是看上去应该很舒服 而且确实舒服feel, looks like it feels good and it does feel good 我让我的小腿和脚踝so I’m giving myself a little cushion 接触到一点毛巾on the shins and the ankles. 让两个脚踝之间 脚后跟以及坐骨Giving myself a little cushion between the ankles, 都能接触到毛巾the heels and my sitting bones. 让我的尾骨坐在木块上And then my coccyx, my tail is really able to kind of ground into the block 身体沿着人体中线 即铅锤线挺直so that I can find lift up through the center line, that plumb line. 然后收紧肩胛骨And then I draw my shoulder blades together 紧紧地收起肩胛骨so really, really draw the shoulder blades together. 让手肘承担一点重力Anchor a little weight down through the elbows 然后你会感觉到心被向上提起and then find this big lift in the heart, 胸骨向上提起lift in the sternum. 在我的公共课堂儿童瑜伽课上So in Kids’ Yoga, but I say this now actually, 我想在这提一下in my public class. 有的人做得就像 你懂的Someone is like, “How?” you know. 这可是英雄式It’s Hero Pose. Virasana 也有雷电的意思Virasana, also known as Thunder Bolt. 做英雄式需要哪种力量?What kind of energy can you bring to Hero Pose? 它就像 你知道 你不能这个样子Is it like, you know, you’re not just like here. 你懂的You know. 我们保持这个姿势是有原因的There’s a reason we come into these shapes 你需要去发现它and you need to find that reason, 我是这样想的in my opinion. 就这样So, we’re here. 另一种情况Another option 如果你的膝盖很僵硬 你还可以is if the knees are really tight, you can also take 拿条毛巾或毯子放到你膝盖后面the towel or blanket and bring it behind the knees 这样可以加大and this just gives us a little bit of space 大小腿之间的距离at the crease of the knee so that you can kind of 从而减少膝关节的压力release some of the pressure in the knee joint. 噢 这个不错Oh yeah, this is nice. 真的不错Really nice. 你还可以把它卷起来And you can even go more, like rolling it up 放到膝盖后 增加距离and bringing it behind the knees even more. 如果你有多余的木块 甚至可以叠加If you have more blocks, you can even lift up higher. 好的 接下来 不管你在哪Great, and then we’ll just, wherever you are 练习这个姿势in your workshop of this posture, 收紧你的肩胛骨draw the shoulder blades together, 手掌向下压或者向上翻press the palms down or flip the palms up, 只要你感觉舒服就行whatever feels good to you and then find that 心脏向上提lift in the heart. 它能让你的股四头肌和腿It’s a great stretch in the quads. 很好地伸展开Great stretch in the legs. 可以活动你的下肢Beautiful opening for the lower body, 脚踝 膝关节the ankles, the knee joints. 让十个脚趾都受压 力量穿过你的脚Press into all 10 toes, so energy through the feet 当然 也能更挺拔 这就是英雄式and of course, big lift, Hero Pose. 沿着头顶和心脏挺起身体Up through the crown and in the heart. 这个姿势很适合冥想This is a great setup for a meditation. 也很适合用来放松And an awesome pose to just kind of calm, 如果你经历了艰难的一天 感觉很累so if you’re p.o.’d or you’ve had a rough day, 这是个很好的姿势来调整自己this is an excellent pose to just kind of setup, 或许刚开始有点罕见and it might seem kind of abnormal to do that, 但是只要我们都开始经常做这个but what if we started doing this so much 那我们生活的世界就会变成这样that we lived in a world where you know, we could be like, “再见 我得去练会儿英雄式”“Peace out, gonna go setup for some Hero Pose for a second.” 然后你就走开 拿上你的毛巾And you just go and you just get your towels and 摆好这个姿势you’re ready to do your thing and you’re here 哪怕只练习一分钟就离开垫子for even one minute, and then you come off your mat 接着去干剩下的活and continue with the rest of your day. 这就是我的目标That’s the goal, for me. 好的 我先停一会儿Okay, I’m gonna come out of this. 有的人可能不想用小道具In case you wanna learn it without the props. 可能有的人会这么想Maybe that’s available to you in your body 如果不是 也没关系and if it’s not, good thing we know now, 我们已经学会了如何运用道具how to set this up with the props. 这是两个不同的难度等级So, it’s all different levels. 在瑜伽公开课上 我经常会用上小木块Oftentimes, in public Yoga class, I’ll grab a block, 你知道 没什么特殊原因you know, no matter what. 我常常会使用小木块和毯子I actually always grab a block and a blanket. 跪在软垫子上 坐在木块上It’s just nice to kind of cushion the knees and 感觉会好点 不过只能用一个木块sit on a block but, with just the block, 四肢撑地 膝盖与臀同宽we come to all fours, knees hipwidth apart. 双脚挤压木块I squeeze the block here. 和骆驼式的预备姿势相同Also a good setup for Camel Pose. 调整你的呼吸Check in with your breath 手掌往后移and walk the palms back. 大姆指放到膝盖后面Take the thumbs behind the knees, 把小腿后面的肉walk the fleshy part or pull the fleshy part 向外拨of the calves back. 这可能是你的英雄式And this might be your Hero, 或者你可能会靠拢膝盖or you might walk the knees together. 做这些动作时稍微Just kind of going through this a little bit 快一点swifter. 好的 接下来去掉木块Great, and then without the block, 我再次用四肢撑地I’m gonna play, coming to all fours, 调整呼吸 手掌向后移connecting to my breath, walking the palms back, 把小腿上的肉往外拨fleshy part of the calves move away 往后坐到两个脚跟之间and I sit back between the heels. 与之前的很不同It’s a lot different. 坐正 挺直你的身体Find that length up through the crown. 如果感觉不错 将膝盖并拢If it feels good, I might walk the knees together. 给脚尖一点压力I’m pressing into the tops of the feet, 一个舒服的伸展nice stretch here. 坐在脚跟之间Sitting between my heels. 把头顶和心脏向上提Lift in the crown, lift in the heart, 肩胛骨收紧 微微向下shoulder blades drawing in together and down, activate. 好的Okay. 我们再来做几个变式Find a little variation here to work towards. 膝盖与臀同宽 大脚趾触地Knees hipwidth apart, big toes to touch. 先坐下来Sitting down here and then eventually 再调整坐骨在脚跟之间的位置snuggling the sitting bones between the heels. 膝盖并拢 我能做到吗?Knees together, can I get there? 可以Yeah. 这个变式会更紧 是更传统的So, this is a little tighter, more traditional 英雄式Hero, Virasana. 老实讲 我会把腿张得开一点I prefer to keep the space, honestly, 因为脚踝上的压力太大了because this is just too much pressure on my ankles here. 我能感觉得到I can feel it now. 但是这只是你在公共课堂上But it’s just trying to prep you for all the variations 做的变式的一个预习of public class. 好的 做的不错 不管你在哪Okay, awesome work, so wherever you are, 让我们一起练习let’s do this together, just a little, 很快的 你知道 花两钟来冥想quick, you know, two-minute meditation of sorts. 接下来 要练习你们最爱的英雄式的做法We’re gonna come into your favorite version of Hero Pose 如果你们觉得时间不够and if you’re about to stop the video ’cause you’re like, 不想再看了 其实时间是够的“I don’t have time for this”, you do have time. 让我们来练习吧Let’s put it to practice. 你们有时间 对吧?I think you do, right? 一分半钟 不长吧?A minute and a half, how about it? 我要开始了I’m gonna do this. 我要开始了I’m gonna do this actually, 把这个拿走I’m gonna get this one. 好的Great. 嗯 不错Hmm, so nice. 经过刚才的练习So come into your favorite version 现在开始你们最爱的变式after your little workshop here. 看看你们喜欢哪种See what feels good for you. 感受一下这块的力量 又强又舒服And then connect to the energy here, nice and strong. 沿着中心将身体提起So find that lift up through the center channel. 然后 就像我做的Then, like I’m doing here, feel free to experiment with 找一个感觉不错的姿势what feels good today, right. 可能每一天的姿势都不一样Every day’s different, maybe 你懂的you know, 你刚刚练习过you just did a practice, 或者你正准备练习maybe you’re about to do a practice. 手放在大腿上Hands come to the tops of the thighs. 按你的喜好来决定You decide what feels best. 掌心向下还是向上Palms face down or palms face up. 各位 收紧肩胛骨Everyone, draw the shoulder blades together. 身体向上挺Find that lift up through the crown 心中想着这个体式的名字and then consider the name of this posture. 英雄式Hero Pose. 你知道 我刚开始是教儿童瑜伽的You know, I started off teaching Kids’ Yoga, 很多年前的事了 我会问孩子们many years ago, and I’d ask the kids, you know, 你们知道”当英雄的感觉吗?”“How does a hero feel?” “自豪还是悲伤?”You know, “Proud or sad?” 他们回答 “自豪”Be like, “Proud.” “那自豪的样子是什么样呢?”“So what does proud look like? “胜利时身体会怎样?”“What does victorious look like in the body?” 然后 每个人都昂首挺胸So look, you know, everyone puff up and lift up. 好的 就这样So it’s that here. 如果你的膝盖在发抖It’s hard to kind of come to that when 或者你的关节保养得不好the knees are screaming or you’re not 是很难做到这个的tending to the joints properly so. 希望你们都能做到Hopefully you can get set up in a way that feels supportive. 花一点时间来感受Just gonna take one quiet moment here 你的呼吸to find the breath. 你可以闭上眼睛You can close your eyes. 保持不动 英雄式Settle into this seat, Virasana. 深呼吸(deep breaths) 好的 下巴低到胸前Great, drop the chin to the chest, 拉伸颈背stretch through the back of the neck. 轻快地睁开眼睛Bat the eyelashes open, hmm. 做得不错 朋友们Awesome work my friends. 继续 用鼻子向上划条线Go ahead and carve a line with the nose, look up. 然后我们就结束了这个姿势And then we’ll come out of the posture 四肢撑地by coming onto all fours, 把木块移到一边and take the block to the side. 你可以花点时间Maybe you take a second here to just 前后晃动一下rock front, rock back. 你也可以练习下猫/奶牛式或者活动下踝关节Maybe you take it into a Cat/Cow or rotate the ankles. 做得不错Awesome work. 好的各位 谢谢你们Okay, everyone, thank you so much for taking the time 陪我一起拆解英雄式to break down Hero Pose with me. 我觉得记得花时间I think it’s important that we remember to 去学习这些姿势很重要take the time to learn these postures, 并不是说只是学着如何去摆这些姿势but not just learn the postures and how to set them up, 而是让我们的身体不断地练习but learn them in our bodies, right. 或许你已经体会到这点 但我觉得And perhaps you already know that but I feel like 这是个很好的提醒 让我们在瑜伽练习和生活中it’s just a great reminder as we continue to learn and grow 能够不断学习 成长 进步and evolve in our Yoga practice and in life. 时刻关注着你自己Keep checking in with how things feel 和身体的感受with you and your body. 树立远大目标Set yourself up for greatness 我们会相互鼓励去实现它and we’ll keep inspiring each other to do that 坚持一年 好了year round, alright. 每周三奉上免费瑜伽视频Free Yoga videos every Wednesday. 问题和评论请留在下方Questions, comments below. 谢谢你支持这个频道Thank you for supporting the channel 用你们的交流 参与和活力and contributing to this community with your conversation 来支持我们吧and your presence and your energy. 棒极了!It rocks! 坚持下去Let’s keep going. 保重Take good care. (做合十礼)有礼了Namaste. (片尾音乐)
  • 2021-09-06快速摆脱酸痛(小技巧)Soreness soreness soreness.酸痛 酸痛 酸痛 I know, it sucks.我知道 这很糟糕 Everything feels horrible, you can’t move your limbs,一切都糟透了 四肢无法移动 and taking a number 2 in the toilet feels like you’re taking a number 3.上大号的时候简直痛不堪忍 Well, in hopes of helping you through this difficult time,为了帮助你度过这个难关 let’s look at some research-supported ways我们来看看一些经过研究证明的 on how to deal with DELAYED ONSET MUSCLE SORENESS.能缓解迟发性肌肉酸痛的方法 Speaking of which, delayed onset muscle soreness, or DOMS,说到迟发性酸痛(DOMS) is the soreness you’re likely feeling right now if you’re searching for this video,如果你正在搜索这个视频 你很有可能就在经受着这种酸痛 which kicks in around 24 to 48 hours after training.这种酸痛通常在锻炼24到48小时后开始产生 It tends to get worse before it gets better,在酸痛减轻之前会先加剧 so don’t be alarmed if this is happening to you.如果你现在就是这样 请不要惊慌 The reason we get DOMS is still uncertain.我们还不清楚产生迟发性酸痛的原因 One of the more popular beliefs that DOMS is caused by microtears and inflammation of一种广为流传的说法是 our muscles during eccentric contractions, contractions that occur when a muscle lengthens.DOMS是当肌肉拉伸的时候 肌肉在离心收缩过程中的微撕裂和炎症引起的 For example, eccentric phase of a bicep curl occurs when you lower the dumbbell, which比如 当你放下哑铃时 肌肉是处于二头肌弯举的离心阶段 causes the muscle to lengthen under tension.这会导致肌肉在紧绷的状态下拉伸 Now, before we move onto research-supported tips,现在 在我们去了解有研究支持的技巧之前 I do wanna address some common ones that are misconceptions.我想先消除一些常见的误解 One of which is stretching, something often suggested by fitness experts.其中一个就是拉伸 一个健身专家们经常推荐的健身动作 Unfortunately, science kinda slaps this one in the face.不幸的是 拉伸这个动作被科学打脸了 The data DOES NOT show that stretching alleviates DOMS,数据并未显示拉伸可以减轻DOMS with a near-definitive 2011 meta-analysis2011 年的一项有着一定权威性的荟萃分析 concluding that stretching had no clinically important reductions to muscle soreness.得出结论 拉伸对肌肉酸痛没有临床意义的减轻 Another concept is the use of cold-water immersion.另外一个误区就是冷水浸泡 Kind of like the ones you see pro athletes use in ice baths.有点像你看到的那种专业运动员用的冰浴 The problem with cold-water immersion isn’t that it’s not effective, but the conditions冷水浸泡的问题在于它不是没有用 required to see benefits are very narrow.只是能起作用的条件非常苛刻 According to a 2016 systematic review,根据 2016 年的系统综述 the benefits of cold baths are only observed in water at 11 to 15 degrees Celsius冷水浴只有在 11 到 15 摄氏度的水温下才有好处 and you cannot be immersed for longer than 10 minutes.而且浸泡时间不能超过 10 分钟 This is a pretty impractical approach for the average joe这对于一般人来说是一种不现实的方法 that cannot so specifically control time and temperature in their bathtubs.因为无法那么精确地控制在浴缸里的时间和水温 Even more so when considering that using too cold or too long of a bath考虑到水温太冷或时间太长实际上会加剧症状 can actually make soreness worse.冷水浴更是不切实际 Speaking of worse, if you ever thought of taking anti-inflammatories like ibuprofen,更糟糕的是 如果你曾想过用布洛芬等消炎药 you might want to reconsider.你可能要重新考虑了 Sure, it can help with inflammation, which might temporarily relieve muscle pain, but它确实可以帮助缓解炎症 这可能会暂时缓解肌肉疼痛 inflammation isn’t necessarily a bad thing.但炎症不一定是坏事 Inflammation is often a signal for muscle growth,炎症通常是肌肉生长的信号 so taking anti-inflammatories theoretically can cut into your gains.所以消炎药理论上会减少肌肉的增长 But the main thing is that there is simply no evidence 但问题是并没有确凿的证据 showing that anti-inflammatories prevent or even reduce DOMS.表明消炎药可以缓解甚至减少迟发性肌肉酸痛的发生 But enough about misconceptions.以上就是要说的误区啦 Let’s finally move on to more helpful matters,我们现在来讲更有用的东西 starting with potentially helpful SUPPLEMENTS.我们先从可能对迟发性酸痛症有用的药物开始 First up, caffeine!首先 咖啡因 That’s right, caffeine before exercise has shown to没错 运动前摄入咖啡因 significantly help with reducing muscle soreness 48 hours post-workout.在运动后48小时后对缓解肌肉酸痛有显著的帮助 But this carries a fairly heavy caveat of但是 这也意味着一个相当沉重的警告 having to ingest more than 400 milligrams of caffeine an hour before your workout.在锻炼前一小时必须摄入超过400毫克的咖啡因 That’s…这…… A LOT, about 4 cups of coffee.是一个很大的量 大约是4杯咖啡 Not great if you work out late,不太适合晚间运动 but at least the option is there不过起码这是个选择 Others supplements would be 3 grams daily of omega-3 fatty acids其他的药物包括每天3克欧米茄-3脂肪酸 and 50 milligrams of taurine,和50毫克牛磺酸 both showing benefits to DOMS.这两种药物都对缓解迟发性酸痛症有帮助 But of course, it wouldn’t be right if I did not mention that you should GET YOUR PROTEIN.当然 如果我没说你应该摄入蛋白质 那就不对了 Protein, either from your meals or supplements,蛋白质 无论是来自食物还是药物 have shown to improve muscle recovery and soreness.都能加快肌肉恢复 缓解酸痛 Some muscles also have shown a benefit to taking a protein shake在锻炼前30分钟喝一杯蛋白质奶昔 about 30 minutes before your workout.对缓解肌肉酸痛也有好处 As far as daily intake, my typical recommendation of至于每天的摄入量 我的建议是 1.6 grams to 2.3 grams of protein per kilogram of bodyweight per day is a good place to start.以每公斤体重1.6克到2.3克蛋白质的标准摄入 会是一个比较好的开始 Now, for things you can DO rather than take,同时 除了摄入你还可以做很多事 foam rolling might be a helpful tool.用泡沫轴滚动恢复可以是一个不错的选择 The research on this is quite limited but some do exist,虽然这方面的研究相当有限 但确实有研究存在 and considering the relative affordability and simplicity of use,考虑到泡沫滚轴的性价比和其操作的简易性 foam rolling is definitely something worth considering.它绝对是很值得考虑的 If you do use it, then foam roll the trained muscles for 20 minutes如果你用泡沫滚轴的话 可以在每次训练结束后 after your workout session.用泡沫轴去放松肌肉20分钟 Another thing you can do is to start light and simple.你可以做的另外一件事就是从简单的轻量级锻炼开始 You want to ease yourself into the exercises, ESPECIALLY,你不会想为难自己 尤其是…… ESPECIALLY if you’re not used to exercising at all.尤其是如果你根本不习惯锻炼的情况下 This allows your body to become acclimated to这可以让你的身体 a lighter, less sore-inducing training stimulus在进行高强度的训练之前 before dealing with higher intensities and volumes.先适应一种更轻 更少引起疼痛的训练刺激 And one new finding making its way through在文献中有一个新的发现 the literature is the use of isometric exercises,那就是使用静力训练 exercises under load without any movement, like holding a bicep curl still.在负重时不做任何动作的练习 比如保持二头肌弯曲 According to a 2019 study,根据2019年的一项研究显示 performing 10 3-second maximal isometric holds在常规离心训练前两天进行10次3秒的最大静力训练 TWO days before regular eccentric training did reduce the severity of muscle soreness.确实可以减轻肌肉酸痛的严重程度 A very interesting finding and better yet, something fairly easy to do.这是一个非常有趣的发现 而且更好的是 这很容易做到 You just gotta do some isometrics a couple of days before your real workout.你只需要在真正锻炼前几天做些静力训练就可以了 And finally, by far the most tried and true method最后 到目前为止 缓解迟发性肌肉酸痛 to deal with DOMS is consistent training.最可靠的方法是持续的训练 Consistent training employs the wonderful repeated bout effect,持续的训练产生了重复运动效应 an affect in which your body becomes adapted to the continuous training stimuli这种效应使你的身体适应了持续的训练刺激和炎症 plus inflammation resulting in much more efficient subsequent recovery rates.从而产生更有效的后续恢复率 This may also explains how using lighter weights and isometrics first might help with DOMS,这也解释了为什么先进行较轻的负重和静力训练有助于缓解迟发性肌肉酸痛 as they’re precursors to the repeated bout effect.因为它们是重复运动效应的前兆 In short, you’ll get less and less sore the more and more you train.简而言之 你训练得越多 疼痛就会越少 Some even experience no soreness if they train consistently enough.有的人甚至不会感到酸痛 如果他们坚持训练的话 The opposite is true as well, where if you stop training for too long, 反之亦然 如果你停止训练太久 then DOMS will return with a vengeance.迟发性肌肉酸痛就会卷土重来 So make sure you get out there and keeping lifting.所以确保自己多出去运动 坚持锻炼 But that’s about it!这就差不多了 These are the current scientifically supported tips以上就是目前有科学依据的 on dealing with delayed onset muscle soreness.缓解延迟性肌肉酸痛的技巧了 Well, other than crying… but that-that’s a personal problem.好吧 哭也算一个技巧 不过这是个人问题了 Or you can just embrace the soreness,或者你可以接受酸痛 and even though soreness is not the best indicator of a good workout,即使酸痛不是良好锻炼的最佳指标 you could still feel proud knowing you did at least something.你仍然可以感到自豪 证明你至少做了些锻炼 And I’m sure some of you have your own soreness tips我相信你们中的一些人有自己缓解疼痛的方法 and I would love to hear them in the comments below.不如在下面评论一下你的方法吧 If you enjoyed this video, give it a sore thumbs up如果你喜欢这个视频 点个赞吧 and share it with your DOMS-loving or hating friends.还可以分享给你那些喜欢或者讨厌迟发性肌肉酸痛的朋友哦 Subscribe for more future videos.订阅我们来看更多的视频吧 As always, thank you for watching and GET YOUR PROTEIN!和往常一样 感谢你的收看 记得多吃点蛋白质哦
  • 2021-09-06杀手核心训练(造型性感的腹肌! !)大家好!Hey, you guys! 我是苏珊 今天我同ATHLEANXX女性频道一起 向你们展示五种杀手核心训练It’s Susan, with ATHLEANXX for Women and today I’m going to show you five, killer core exercises. 你们可以在任何地点进行10-15次重复动作训练With this workout you can do anywhere from 10-15 reps. 重复三轮Try for three rounds. 第一种练习是V型腹部运动Our first exercise is weighted V-ups. 你将坐在地上将轻量杠铃举过头顶You’re going to sit on the ground with a light weight overhead. 端坐时边抬起脚边将上身挺起As you sit up you’re going to lift your legs and lift your upper body at the same time, 再躺下lower back down. 第二种锻炼:反向卷体踢腿Exercise number two: reverse crunch kick-ups. 首先平躺然后保持一条腿弯曲You’re going to lay on the ground, you’re going to have one leg bent, and you’re going 利用重心将腿踢过头顶to kick that leg overhead, really using that lower core. 然后再次平躺 换腿 再次将腿踢过头顶 重新将两腿伸直You’re going to lower down, switch legs, back overhead, back to two straight legs. 将两腿抬高至与上身垂直Then you’re going to kick your legs up, and overhead toward the ceiling, and slowly lower 然后慢慢将两腿放下至平躺them both down. 将两个手肘分开一定距离放到木板上支撑身体With elbow plank ab reach you’re going to be on your elbows in a plank. 然后慢慢地伸出右手伸向左边You’re going to slowly reach over your right hand to touch off to the left side, back to 再收回右手start. 然后再伸出左手伸向右边 然后收回左手Then you’re going to reach the left hand over to the right side, and then back to start. 第四项锻炼:抛界外球With exercise number four: ball throw kick-ups. 首先拿着一个球坐在地上You’re going to sit on the ground with a ball. 然后将一条腿抬起You’re going to have one leg lifted in the air. 保持一条腿抬起 将球抛起 接住You’re going to throw the ball up in the air, come back down, while keeping that leg elevated, 再抛起up in the air. 最后的锻炼:侧板触摸千斤顶Our last exercise: side plank touch jacks. 首先身体面向一边 用一只手撑起身体 一条腿抬高 然后将抬高的腿放回You’re going to start out in a side plank, you’re going to lower your upper leg toward 再将它踢起 做一个小型千斤顶 然后再将腿放回the ground, kick it up, do a small jack, and then lower your leg back down again. 好了 朋友们All right, you guys. 希望你们喜欢这些锻炼方式I hope you liked those exercises. 虽然它们很难 但是还是要坚持练习They’re tough, but keep them in your workout. 如果你们想在今天的训练内容中添加其他的内容Hey, let’s say you want to add on something else for your workout today. 那么进入ATHLEANXXforWomen.comHead over to ATHLEANXXforWomen.com. 查找杀手训练Check it out, killer workouts. 在今天的训练内容添加一项新的内容Add one in today. 确保你喜欢我们的锻炼 订阅并给我留言Make sure you like, subscribe, and leave me a comment. 让我知道你们是如何做的 我们很快就会再见的Let me know how you guys are doing and I’ll see you soon.
  • 2021-09-06斜腹肌训练,30天练出爱的把手这是我的300次斜腹肌训练挑战This is my 300 rep oblique challenge. 在这个训练中你需要先在一侧完成练习With this challenge you’re going to complete all the exercises on one side. 当你完成全部五个动作后 再在另一侧重复Once you’ve completed all five exercises you’re going to hit the other side. 这是一个回合That’s one round. 你的目标是三个回合Three rounds is the goal. 我们开始吧!Here we go! [音乐][music] 第一个动作:负重单侧V型卷腹Our first exercise is weighted side V-ups. 需要用哑铃在单侧辅助做V型卷腹You’re going to start at a side V-up withyour weight. 一边做V型卷腹 一边把哑铃往脚的方向推You’re going to V-up, and push the weight up toward your feet. 我们一组做10次We’re going to go for 10. 第二个动作:侧抬腿Our second exercise: side kick ups. 开始时 你需要保持侧面支撑You’re going to start in a side plank. 笔直地向上抬腿You’re just going to kick your legs straight up, 并且用你的手碰腿and hit it with your hand, and we’re going 一组做10次to go for 10. 第三个动作:点地两次并抬腿Our third exercise: tap, tap, overs. 你需要保持侧面支撑的姿势You’re going to stay in that side plank position. 你要把一条腿抬起 向前点地You’re going to bring one leg over, tapping in the front, 向后点地 然后tap in the back, and then really 把那条腿抬起来 再向前点地think about raising that leg over, going intothe front tap. 还是一组做10次We’re going to go for 10. 第四个动作:手肘支撑屈踢腿练习Our fourth exercise: elbow plank crunch kicks. 你需要用手肘撑地You’re going to start in an elbow plank, 弯曲上面一条腿的膝盖you’re going to crunch with that top knee, and then 然后把腿踢出去即可you’re just going to kick your leg right out. 一组做10个We’re going for 10 reps. 第五个动作:侧撑体点地摆腿For the fifth exercise: side plank tappingswings. 开始时你需要侧面支撑You’re going to start in that side plank, 然后用臀部点地you’re going to tap your hip to the ground, 接下来把你的腿摆出去and you’re just going to swing your leg out, 臀部点地 踢腿 然后收回tap your hip, kick that leg out, and back, 接着再来一遍and go back to start. 我们一组做10次We’re going for 10 reps. 希望你能感觉两侧脂肪在燃烧的美妙感觉Hopefully those sides are burning with a goodfeel right now. 这是一个非常好的高强度训练That was a nice, intense workout. 希望你们能从今天开始尝试I hope you guys pushed it today. 点击ATHLEANXXforWomen.comCheck out ATHLEANXXforWomen.com. 可能你需要一些拉伸Maybe you need to stretch out a little bit, 或者需要一些可以使你恢复的东西or maybe you need something to recover. 请浏览网站上的蛋白质饮品Check out the protein drinks they have. 它们非常棒 好喝并且健康They’re super good, tasty, and healthy foryou. 请点个赞 订阅我的频道 并留下你的评论Hit the like button, subscribe, leave me acomment. 让我知道你有没有做完三个回合Let me know if you made it through your three rounds, 很快我们又会一起训练的and I’ll work out with you guys soon.
  • 2021-09-06基础瑜伽——仰卧式扭转大家好 欢迎来到Adrien的瑜伽课堂Hello, and welcome to Yoga With Adrien. 我是Adrien 今天我们学习仰卧扭转式I am Adrien. And today we’re going to learn the reclined twist. 它就像是个全身按摩which is like a full body massager. 对下背部及全身都有好处 这个体式很舒服 能让身心镇静下来Really great for the lower back and overall, um, really nice, calming, cooling posture. 现在请上毯子 我们开始学仰卧扭转So, hop on the mat, and let’s learn reclined twist. 好 我们开始做养身扭转体式 躺好 耶OK, so for reclined twist, we are going to start, surprise, on our backs reclined. Yeah! 背部放平So l’m coming to a flat back position here, 足底在垫上放一会and rest the soles of my feet on the mat just for a second. 深吸一口气 呼气时将身体的重量释放到垫子上Take a deep breath in as you exhale, relax the weight of you body into the mat, 这里赠送一个瑜伽动作and then a little two for one here. 抬起脚 抱膝至胸前 双手抱住胫骨I’m going to press up of my toes, hug my knees to my chest, wrap the arms on the shins, 保持片刻 我把这个动作加入瑜伽练习中and just take a second anytime, I can work this one into my yoga practice, I do, 左右轻轻摇摆and rock little side to side here. 给背部一种按摩的感觉 下背部这里Just checking in with the back a kind of massaging, the lower back here, 肩膀也有按摩的感觉even checking in with the shoulders. 有时我用这个动作让肩膀远离耳朵 增加一点空间Sometimes I use this as an opportunity to crawl my shoulders away from my ears, create little space. 感觉不错Feels good, 然后左右摇摆 开始and then I’m ready to rock. So, here we go. 吸气I’m in inhale, 双手抬高 高出头reach my fingertips up over head. 轻松自然地吸气呼气 将呼吸带到身体两侧 从左到右 就像Texas T型坡道一样Nice and easy breath in and then exhale, bring them to the side, left to right, it’s kind of Texas T, 哟 说哟 这里 保持垂直 哟yo, we say yo, here, Texas T, yo. 接着要弹钢琴 听着有些浮夸 跟着做吧Then l’m gonna play a little piano, I know this sounds cheesy, but just hang with me, hmm. 10个手指都要按在地上 一个一个地按I’m going to press into all ten fingerprints, so just one by one here, 这样做是为了把意念带走 我不锁住意念and I do this just a kind of bring my awareness all the way out, so I’m not just keeping it, um, 选择把意念加在这儿 对吧?a select focus here, right? 瑜伽把意念放到身体各部位 甚至身体之外Yoga is about expending the awareness to all parts of the body, and even beyond. 到极远处 我做起来太容易了 抱歉 好To infinity and beyond. It’s too easy as I’m doing. I’m sorry, OK. 这里弹弹钢琴 10个手指头动都起来So I play a little piano here, all ten fingerprints rolling, 接着连接到我的中心 细微的身体运动and then l’m gonna connect to my center, a little subtle body movement here, 通过把注意力带到核心 就是肚皮by bringing my attention in, to the core, the belly, 重申一下 这只是一种内在的能量So, again, this is just a tiny kind of energetic internal, 呜呜 集中注意力 动作不要大wuwu, focuse, so, not big movement. 嗯 想象着把肚脐往下压 尾骨上卷But just, um, imagine drawing your belly button your navel down, and scouping your tailbone up. 下背部变的很舒服So there, your lower back become super yummy flush with the mat, 现在准备扭转 吸气 深深地吸气now ready to twist, I’m gonna inhale in, deep breath, 呼气 膝盖并拢and on exhale, I’m gonna melt my knees, 转向房间右边 即垫子右侧towards the right side of the room, or towards the right side of my mat. 动作自然 缓慢l’m gonna move nice and slow here, 保持背部和颈部延展 下巴对齐胸部keeping the back and neck nice and long here, chin tuck into the chest. 关注自己的感觉 尤其在是第一次扭转时Just noticing the sensation that I fall into, especially that first twist, 关注脊柱checking in with the body in the spine, 深吸口气 然后呼气taking deep breath in, and then exhaling, 腿部的重量完全落到了垫子右侧the weight of my legs completely to the right side of the mat, 下背部这时真的觉得很舒服this already feels really yummy at my lower back. 腹部受到挤压 就像拧海棉一样My belly are already getting a nice squeeze, like ring on the spunge. 下面是几个动作要点 要加深一点扭转Couple of action points, to go little deeper into the twist, 或者只关注整个脊柱从头顶到尾骨末端or just to check in with that full spine from the crown of the head, to the tip of tail bone. 注意我的左肩开始下落一些I’m gonna notice that my left shoulder starts to peel up a little bit. 很漂亮很时尚just sassy and stylish. 为了这个体式达到最好效果 我将意识向下穿透左肩But, to get the most out of the pose, I’m going to send my awareness, my intention down through that left shoulder. 基本上 我要把左肩固定在地上So, essentially, I’m pining my left shoulder down to the earth. 如果左肩不能完全落到地上 也没关系Now if my left shoulder doesn’t come all the way down to the earth, then, that’s OK. 对自己耐心一点好一点I’m gonna be patient and kind to myself, 就像瑜伽教学中所描述的那样as the Yoga Teachings, describe, 鼓励我们把动作做到位但那只是意念所在and encourage us to do and just let that be my intention. 所以即便肩不能完全落到地上 有意念就行So even you doesn’t come all the way down to the earth, those are my intentions, 将意念放到左肩 我开始用意念加深扭转by breaking my awareness into that left shoulder, I start to get more of sensation to my twist. 现在把右手放在这里帮助左边加深扭转Now I can take my right palm here, and use it to guide my left side a little bit deeper into the pose, 把左肩压下去I’m pressing down to my left shoulder, 双腿下落远一点 深一点 轻柔地扭转guiding my legs a little further, a littler deeper, gently into the twist, 深呼吸 吸到腹部breathing deep into the belly here. 最后是选作的动作 将头转向左侧Then finally there’s the option to turn the head here, turning onto the left side, 顺着左手指看过去 进一步加深体式looking past my left fingertips here, to just go a little bit deeper into the pose. [呼气][exhale] 这里做几个深长的呼吸Couple of nice long deep breaths here, 接着深吸一口气 准备做下一个动作then to come out, I’ll take a deep breath in. 呼气 松开 回正 慢慢 舒适自然地回到中间位置And on the exhale, unravel, coming back generally, nice and easy through center, [呼气][exhale] 关注背部的感觉noticing the sensations in the back, 因为要转到另一边 吸气as I come through in transition to the other side, so inhaling, 呼气 并拢双膝倒向左边exhale, melting the knees now to the left side of the room, 或者倒到垫子左边 缓慢自然地 慢慢做or the left side of the mat here, nice and slow, taking my time, [呼气][exhale] 我听到一点嘭的声音l heard a little bit of pop. 当然 现在要放下右肩Now, of couse, turning that right shoulder down, [吸气][inhale] 或许扭转会加深 随着你的左手掌going a little bit deeper perhaps, whenver you are ready by taking your left palm, 的引导 有时我喜欢拍拍大腿这里guiding sometime I even like to just kind of pat my thigh here. 很舒服 有力的抚摸 引导加深扭转It’s good, feels good, powerful touch, just guiding a little bit deeper into the pose. 我第一次练瑜伽扭转时 腿只能到这么远When I first started Yoga, I did twist, I pretty sure my legs only when this far, 因此给自己一点so give youself a little bit of, hmm, 关爱 当你做扭转时love and kindness as you even move into this reclined twist, 慢慢来别着急just give it time, 让每次呼气时让扭转加深一点and let each exhale be an opportunity maybe to go a little bit deeper, [呼气][exhale] 继续呼气then on exhale, 并拢双膝回到中间位置melting back to center. 躺卧扭转或者其它扭转最棒的事是So the great thing about reclined twist or any reclined or so, hmm, for that matter, 有地面撑着你is you have the suport to the earth, 比你站着扭转的幅度要大 对吧?um, more so than you do and stand posture, right? 这样 你可以保持扭转姿势很长时间So, use it, you can then hanging in the twist for quite while. 如果感觉良好深呼吸 微笑 静下心来 放松下背部If it feels good, breathing deep, smiling, calming mind, releasing the lower back. 为了更多刺激核心区 我们做钟摆式uhmm, for more of core activation, we can do a little tictok, 吸气 呼气 并拢双膝向右扭转 再吸气so we can inhale in, exhale, melts the knees to the right, and then inhale in, 呼气 双膝并拢回到中间位置exhale, melt the knees back to the center, 吸气inhale in, 呼气 双膝并拢向左边倒 吸气exhale, melt the knees to the left, and inhale in, 双膝并拢回到中间位置 这样反复做melts the knees back to the center, so I’m essentially moving back and forth, 可以按自己的节奏 自己的幅度做动作you can move your own rhythm, your own pace, 按摩背部 当你转到中间位置时massaging the back, as you move through the center, 我特别建议初学者做这个基本体式but l recommend especially is beginner for the foundation of yoga, 在这悬一会 意念依次放在下面几点to just hang, hang out there for a little bit, go through your check list, 呼吸 制造空间 让自己有时间加深一点体式 对吧?breath, create space, allow yourself the time to go a little deeper in the pose, right? 通常做五个呼吸 如果你愿意it’s usually after about that fifth breaths, that you like, 出现了一点空间 这以前是没有的dissolve into a little space, that you never know was there, 当然 我们每个体式都想让自己舒服and then of course, we enjoy, finding what feels good in each posture. 仰卧式扭转Reclined twrist. 好 朋友们 这就是仰卧式扭转 试一下吧 告诉我做得如何OK, my friends, so that was reclined twrist, give it a try, and let me know how it goes, 实际上如果你正在听我的课uhmm, in fact, if you are listening to me now, 你也会跟我们的其它基础瑜伽视频学习then you have exercise to other videos of our foundations of yoga series, 试一下 一月一次就行 很想知道你们的想法give them a try, even you can just try one in the whole month, l’m very curious to see how you feel, 我想知道你们的感觉l’m looking for some feedback, 让我知道这些视频对你们的效果so let me know how it goes for you, 希望下次再见 Namastehmmm, and l’ll see you next time, l hope, Namaste.
  • 2021-09-04基础瑜伽——树式大家好 欢迎来到阿德里安瑜伽Hello, everyone, and welcome to yoga with Adriene, 我是阿德里安I’m Adriene. 今天我们要学习的是树式Today, we’re going to learn treepose, 这是一个在西方瑜伽体系里很有名的体式one of the most well-known poses in the western yoga world, 经常能在瑜伽课上见到meaning that it’s taught a lot, 这是一个关于平衡的体位so, uhm, this is a balancing posture, 对腿有好处great for the legs, 对整个身体 头脑 灵魂都有好处great for the entire body and mind and soul. 赶快到垫子上来练习树式吧Let’s hop on the mat and learn Vrksasana, treepose. 阿德里安瑜伽 | 树式Yoga with Adriene | Vrksasana 好的 我们第一步要做的是站直Ok, so we’re going to begin, uhm, standing tall, 将注意力集中到双脚we’ll bring our attention to the feet, 双脚水平并排靠拢and bring the feet flush together here, so side by side. 接下来抬起脚趾头I’m gonna take a second to lift up my toes, 去感知你双脚的四个末端and really spread my awareness through all four corners of the feet. 也就是大脚趾的球窝关节So the ball joint of the big toe, 小脚趾的球窝关节the ball joint of the pinky toe, 以及两个脚后跟and the back to corners of the heels, 将你的意念分散开来so I’m really spreading awareness 向下传送到大地and plugging down through the earth. 膝盖放松 就像做山立式一样I’ll soften the knees here and just like I do in Tadasana, 向上卷起脊柱 然后挺直just kind of roll up through the spine, and find that lift. 将能量从脚弓向上提So I’m kind of drawing energy up through the arches of the feet, 通过胸腔lifting and lengthening through the chest 透过头顶up through the crown of the head. 来到山式 背部挺直Tadasana, mountain pose, grounding through the back body, 就像我这样 我没有驼背so I have my opposition here, I’m not sinking into my bones, 拉长脊柱 身体向上延伸 优雅挺拔地站着but I’m lifting and lengthening up nice and tall. 各位!这是小蓝Blue here, everybody! 好的 双手在心前合掌Ok, I’ll draw the palms together at the heart. 双手在心前合掌Ok, draw the palms together at the heart, 小蓝今天不想练习树式Blue didn’t want to do tree pose today. 它想练的是躺尸式He’s gonna do Shavasana, instead, ok, 重来 双手在心前合掌uhn, from here, palms together at the heart. 双手合十 并不是简单的把双手合在一起Anjali mudra again. I’m not just collapsing here, 你知道 手掌要用力挤压but you know, taking this time for myself to really press into the palms, 胸板向上提到大拇指的位置maybe lift the sternum up to the thumbs, 肩膀向四周耸动一下and loop the shoulders a little bit forward, up and back. 舒服 舒展Ahh, nice and tall, 现在 将重心再次移到左脚now, I’m gonna shift my weight over into my left foot again, 脚趾向下压pressing through all four corners of the foot. 右脚后跟慢慢向上I’ll peel up through the right heel, nice and slow, 特别是初学者 不要着急especially for beginners, don’t rush this, 慢慢来 慢慢来就好take your time, take your time, 大家都慢慢来吧everyone, take your time. 保持骨盆收缩I’m gonna keep my pelvis tucked in, 延伸脊柱lengthening down through the back of my spine. 转过来看一下So, turn for a quick second here, 这是瑜伽的基础cause the founda, this is the foundation of yoga. 我们在这里花了很多时间来展示So we’re taking, we’re espacially taking your time here to just kind of show the, 瑜伽的基本顺位和基础the basic alignment and foundations here. 脚后跟向上So as I peel up to this kind of like 就像少女的舞姿一般nineteen、fifteen、sixteen girl group pose, 骨盆会向后倾uhm, my pelvis’s gonna wanna tuck out here, 我们要保持骨盆收缩I’m like, uhm, and I wanna keep it tucked in, 站直 身体呈一条直线support, head over heart, heart over pelvis. 好 抬起脚后跟Ok, so I’m lifting up from the earth, 肩膀向后环绕I’m looping the shoulders to ground down through the back body, 骨盆收缩 拉伸背部tucking the pelvis, lengthening through the tail bone and lower back, 接着慢慢抬起膝盖and then I may begin to slowly lift my knee up, 双手十指交叉 呼吸from here I’ll interlace the fingertips and just take a couple of breath here. 注意要保持站立腿的平衡just noticing what do you have to do in that standing leg to balance. 对我来说 我的重心在转移So, for me, it’s shifting my weight, 来到脚后跟 有点向前back into my heels, kind of forward there, 从身体中心感受完整性and then also kind of finding that integrity through the center channel, 从会阴到头顶向上拉伸lifting Mula Banda up through crown on the head. 慢慢放下右腿 放松 体会这个感觉And also slowly release back down, and just notice what that was like, 停下来 双手在胸前合十 深深地吸气take a stop, palms back together at the heart, take a deep breath in, 呼吸 向上拉伸and exhale, lifting, lengthening, 慢慢抬起左脚后跟 保持这个姿势I’ll slowly peel the left heel up, check in, 慢慢来 骨盆收缩 背部拉伸taking my time, tucking the pelvis, lengthening through the lower back and tail, 慢慢抬起左膝 双手手指交叉and slowly lift that left knee up, interlace, 抱住左膝 保持姿势bring it around, and just check in, 你可能会站不稳and you might not, uha, be stable here, 所以我们会讲到一些变化so we’ll talk about some variations, 等下我会写到我的博客里and just a moment and I’ll write more about it on the blog, 初学者也可以这么练习we can also practice this for fresh beginners, 站在墙旁边 作为支撑uhm, next to a wall, for a little support. 当我们感受到平衡时So when we start to feel that balance, 手推开墙 在身体内部感受完整性we press back up, and find that integrity through the center, 肚脐向脊柱靠拢 吸气drawing the navel in towards the spine here, inhale, [吸气声][inhale] 很棒!保持动作and cool, now l just check in, 慢慢放下左腿 双手回到胸前slowly lower down, palms back to the hearts, 掌心合十Anjali mudra. 每次在这里 我都会胸腔上提 紧贴拇指Each time I come here, I lift my sternum up to the thumbs, [吸气声][inhale] 现在来到树式 抬起脚后跟and now going into, tree pose, peeling the heel up, 慢慢来taking my time. 伸出右手And then from here, I’m gonna take my right hand, 将膝盖向外展开and open this knee out wide, 要特别关注臀部的感觉so I’m really paying attention to the sensations of the hip here, 注意你是把腿直接掰了过去 还是慢慢地展开and just noticing I’m having, having that, cranking that leg out, or if it’s opening nice and easy, 保持平衡 支撑腿脚趾抓地just checking in, pressing into all four corners of the standing leg, 身体沿中心向上and lifting up through the center channel. 现在有几个选择Now couple of options, 完整的姿势 抓住脚踝full pose, I’ll grab the ankle here, 将其拉到大腿内侧 靠近左腿and draw in, to the inner thigh here, my left leg. 大家可能会用右脚压在左腿大腿内侧上Now the tendency is to press that right foot into the inner thigh, 因为想要保持稳定性cause you’re gonna wanna hold on for stability. 我希望大家离开左大腿内侧So I’m going to encourage us as an action point to press back with that left thigh. 当我们谈到瑜伽基础式时 这个姿势会经常出现So we have this opisition going all the time this way that we talk about a lot in foundations of yoga. 现在我想说一下Now I’m talking about here, 将重心移到身体中间drawing everything into the center, 让右大腿上侧向后舒展letting the top of the right thigh draw out in a way, 放松 盆骨收缩so I’m softening here, as I open up, tucking the pelvis. 我会侧过身来 展示这里的顺位I’m gonna turn to the side just to show you this, alignment here. 很多人身体会前倾so the tendency is to come here, 我们可以将尾骨下压 舒展身体So I’m going to let this roll out by scouping the tail bone under and down, 展开右腿putting this roll out here, 肚脐找向脊柱drawing the neval in towards the spine, 手掌再次在胸前合十and then maybe I come, palms back to the heart. 现在 我们来讲一些变形动作 依然是抬起右脚Now, couple of modifications here, we’re still on the right leg, 将右腿抬到左大腿内侧If I can, well, I can bring my leg all the way up here, 就像我之前说的 利用墙壁and again, as I said before, use the wall, 进行支撑to just kind of bouce-off here, 这样即使站不稳 也可以练习力量和完整性so if I start to fall I can still practice building the strength and this integrity, 从头顶到尾椎骨from the crown of the head to the tip of the tail, 从足弓慢慢向上 脚趾抓地really from the arch of the foot, drawing up, so I’m plugging into the earth, 身体向上but I’m also lifting up and now, 现在抬起双臂Uha, if I’m here I can come all the way arms up, 来到自己的世界l can come into a mood of my choice, 掌心相对 肩膀展开maybe turn the pinkies in to open the shoulders so I’m not here, 我们的身体是活跃积极的 所以慢慢上升 拉伸and again I have active body, so I’m really lifting and lengthening up, 右脚紧贴左大腿pressing that left thigh in to meet the right sole of foot. 再来说一些调整吧And a couple modification, 我们可以将右腿抬起到左大腿内侧 也可以放到左小腿so, I can bring the leg all the way up to here, I can also bring it here, 放松髋部just kind of letting it soften and in time, 保持平衡 增强身体的稳定性you know, checking with my balance, perhaps creat more stability in the body, 甚至 如果我不想用墙 或者没有墙的话or I can even, if I’m not wanting to use the wall or even if I don’t have the wall, 可以踮起大母脚趾I can keep my big toe on the earth here, 慢慢地练习动作slowly practicing the action points, 收缩骨盆 身体向上tucking the pelvis in, lifting through the front body, 放松臀部和大腿softening that right hip out and around top of the thigh, kind of wrapping around here. 所以 我们可以把脚趾点地 放到小腿So I have this option, I have this option, 或者把脚放到大腿内侧 用做支撑I have this option here, using the thigh to press back, 我不推荐过鼓励你们把脚放到膝盖上I do not recommend or ecourage you to this, kind of steer clear of this option. 因为这是膝关节Because that’s my knee joint, yeah. 尽管把脚放到这里很舒服So even though it’s kind of nice little place for the arch of my foot to stand, 这样并不好 会给膝盖造成太多压力Uh it’s no good, It’s too much pressure on the knee, 我们希望能够带动身体各个部位and we want to be able to meet both body parts together, 找到体式中的上升to find that lift in the Asana. 所以这样不好 不要这么做So this is no good, don’t use this, 这样不行 放到其他三个位置no, no, use here, here or here, 好的 做完右边以后Okay, so after we’ve checked in on the right side, 慢慢放下右脚回到原处we’ll release same way we came up back down, 深深地吸气 抬起双手 手指朝上maybe take a nice deep breath in, reaching the fingertips up, 呼气 双手回到胸前合十and then exhale, back to the heart. [呼气声][exhale] 我们来做一下另一边 左脚后跟慢慢抬起Let’s check around in the other side, peeling up now through the left heel, 在找到基点和上升感 然后抬起左脚and kind of finding my foundation and finding that lift from the earth before I even lift that leg, 另外 啊我应该早点说also I should have said this before, 要集中注意力uhm, but using, uhm, the focus here, 来帮助自己找到平衡 你懂的 我们经常走神to help balancing the posture, so, you know, we’re constantly, uhn, like this. 这里我们可以锻炼一下如何集中注意力 可以透过鼻子here’s the place where we get to practice this, this soft focus, maybe just pass the nose here, 找一个斑点或灰尘you can find a little speck of dirt or dust 或面前地上的某个东西 专注的看着他or something on the earth, uhh, ground in front of you to focus on, 这就是集中注意力we call this Ajushdi, focus, 这很重要focus is important, 接着 目光集中之后And then from there for after I’ve anchored my eyes in my Drishti with my Drishiti rather 慢慢地抬起左腿I’ll slowly begin to lift, ooh, that lift me up. 保持稳定 关注右脚的脚趾checking in, spreading my awearness to all four corners of that right foot, 身体向上 如果你的臀部下沉的话 哎哟!and drawing up, so when I’m sinking into this hip bone, ouch, 在抬腿时会很难保持平衡it’s harder to find stability when I’m lifting up, 跟四肢撑地的猫牛式很像very similar when we’re on all fours, like doing Cat Cow, 背部向上拱起再向下压 盆骨向一个方向下沉we kind of press up and out of the earth, pelvis sinking in same action point here, 真正的的燃起心里的火really coming into the body, lighting that fire, 找到平衡 利用我们提到的技巧找到平衡to find balance, using those posing forces to find that balance, ok, 接下来 展开左膝from here, l’m gonna open left knee out, and you decide, checking, uhm, 抱歉 我觉得我在边说话边做动作on the upper side here, sorry, I’m like, feel I’m like, talking, treeposing, bring this at the sametime, 左脚压向右大腿内侧so, drawing that left footing pressing back with the right inner thigh, 保持身体直立 收缩骨盆head over heart, heart over pelvis here, tucking in the pelvis, 感受身体上升to find that lift, that link, 你也可以把手放到腰上you can have the hands on your waist line here, too, 想怎么做都可以 找到自己的方式you can do whatever you want, right, find your own expression, 我一直鼓励大家这样l’m always encouraging that, 一方面可以帮助我们做好姿势one as a way for us to get into the poses, and evolve, 另一方面 可以找到你喜欢的方式another as a way to, you know, really find what feels good, 我的版本可能并不适合你maybe my version of this poses is not best version for you. 好 掌心胸前合十 吸气 指尖向上抬起双臂OK, palms can come here, l can inhale reaching the fingertips up, 在公共课上有时候我会告诉我的学生摇摆身体sometimes l like to purposely tell my students, uhn, public classes to wave, 摆脱平衡的限制to kind of, throw themselves of balance so that they can connect to that, 从而达到身心合一that line, that center, 这是一种练习 找到平衡 挑战自我kind of practice, finding balance in challenging moments, 比喻~metaphor~ 双手胸前合十 关于左边我想再强调一下palms came together here, l just wanna point out this side as well, 我们可以把脚放到膝盖下面that we can bring the foot here below the knee, 甚至可以脚趾点地we can even bring left toes here, 记住每天都可以是不同的and remember everyday’s different, 这是平衡姿势的美妙之处 他们无法隐藏that’s the beautiful thing about balancing postures is there is no hidding in them, 你必须要诚实的面对自己和动作its kind of you have to be very truthfully, yourself and in the moment, 动作总是不同的 无法假装and always different, right, can’t predend, 还可以借助墙来提高稳定性can also use the wall for a little stability here, 沿着上升的路线放下左腿coming back down the way we came up, 脚趾抓地pressing through all four corners of the feet, 均匀的站立 这一点我下次会说到equal part standing, l’ll talk about this another day, 今天时间不多了 我想我们会在山式的视频中讲到it’s almost DT, l think we might talk about a little bit in the Tattasana video, 接下来是结束动作 放松膝盖和脚踝 伸出双手and then just to close it off, soften the knees, and heel spread the palms, 向上伸展 深呼吸reach up, deep breath, [呼气声][inhale] 呼吸 双手回到胸前and exhale, back at the heart, (呼气声)[exhale] 好的 这就是树式 美丽且平衡的姿势OK, so that was treepose, beautiful balancing posture, 正如我之前所说 平衡姿势的魅力之一as l mentioned before, like one of the beautiful things about balancing posture, 就是你无法掩盖他们 你总要面对他们 无论自己情况如何is that they can’t really hide them, you have to kind of meet them wherever you are today, 那么 今天就到这里 不用想太多 看看自己的情况 必要时可以用墙so made it where you are today, no toxic thought, just see where you are, use that wall if you need to, 让我知道进展 呃let me know how it goes, and, uhm, yeah, 一定要在脸书上点赞哦~订阅这个栏目be sure to like some Facebook you haven’t already, subscribe to the channel, 我的声音差点又哑了l was about to go an old man voice again, uhm, and, yeah, 让我知道进展 爱你们~谢谢大家!let me know how it goes, love you, guys, Namaste.
  • 2021-09-04立刻停止这5种最糟糕的健身方式是时候来钢铁坟墓 向这里的5项锻炼方式It’s time to take a trip to the iron graveyard and pay our respects to 5 exercises that belong 致敬there. 同时为在做这些运动时受伤者低头And at the same time bow our heads in a moment of silence to all those that got hurt doing 默哀them. 今天 兄弟 是时候一次性解决所有问题了Today, guys, it’s time to change all of that once and for all. 最近怎么样 兄弟?What’s up, guys? Jeff Cavaliere ATHLEANX.COMJeff Cavaliere, ATHLEANX.COM. 现在 跟我一起踏上通往钢铁坟墓之路Come take a trip with me today to the Iron Graveyard. 我们将列举你可能会做的5种最槽糕的锻炼方式We’re going to dig up 5 of the worst exercises that you can be doing. 那么 为什么我说它们最槽呢?Now, why do I call them worst? 嗯 首先 兄弟 我们需要证明Well, first of all, guys, we have to qualify. 作为理疗师和专业体质教练 我需要根据一项运动的风险效益比As a Physical Therapist and professional Strength Coach, I have to judge the merits of an exercise 判断其好坏on its risk-to-benefit ratio. 当我这么说的时候 也就是如果我是高抛运动员 投球手 四分卫When I talk about that, I mean, if I have overhead-throwing athletes, pitchers, quarterbacks, 高强度的过头抓举对我而言并不是最好的选择a heavy, overhead snatch is not the best exercise choice for me, 特别是我知道有更好的选择时 对吧?especially when I know I have better options, right? 一失足成千古恨One bad rep can end a career. 考虑到不是所有专业运动员都会看我的频道Realizing that I don’t have all professional athletes watching my channel, 我还是会给你一些理由 为什么我觉得这些对你不是最好的I still have to be able to provide you reasons why I feel that these may not be the best 选择options for you, 即使你只是为了健康发育 即使你只是为了even if you’re after just aesthetic growth, even if you’re after just the purposes of 看上去好看 好吗?looking better, ok. 那么 我要做的是拆解这5个方式 并给你我的理由So, what I want to do is break down the 5 of them, and give you my reasons of why I 为什么我觉得它们不是好的选择 之后便是你的选择don’t feel they’re the best options, and then let you decide, ok. 毫无疑问最槽糕的锻炼方式首先是飞鸟No discussion of the worst exercises starts without bringing up the Flys. 那么现在可以开始讨论了Now, the controversy can get started right away. 兄弟 你知道我怎么看这种锻炼吗?Guys, you know how I feel about this exercise. 众所周知 很多人证论做胸肌飞鸟会增加胸肌伸展We know that a lot of people make the argument that doing Chest Flys increases the stretch 对吧?on the chest, right? 显然不是 因为我们知道胸肌最初形成就是为了Simply not true because we know that the origin insertion of the chest prevents that from 对这种行为进行防护happening. 我们知道 我们可以准确感觉到胸肌在哪We know that with the chest we can actually feel where it goes. 如果把你的手横在上胸肌上 可以感觉到它从这里生出If you put your hand across your upper chest, you can feel where it inserts over here onto 到你的手臂your upper arm. 基本上 我们在台式压床上一次做到这里或这里时就到Basically, when we’re here, or we’re here, once we get to the bottom of what would be 底了a Bench Press, 这是我们用胸肌做到的最大伸展量this is the maximum amount of stretch we get on the chest. 所以 即使我们把胳膊打开得再大也毫无意义So, if we open our arm up even further, that doesn’t do anything. 那不会再额外伸展That doesn’t add any extra stretch. 这块肌肉不能再拉伸了There’s no more excursion here of this muscle. 我们能感觉到的是喙肱肌在拉伸 也就是从这儿What we are feeling is a stretch on the coracobrachialis which actually comes from here, down into 向下到这儿here. 现在我们可以看出如果手臂打开更靠后 会增加Now, we can see if the arm were to go further back that that increases the stretch here 这里肌肉拉伸on that muscle. 但为什么要这样做?But what are we doing here? 胸肌飞鸟还是喙肱肌飞鸟Chest Flys or Coracobrachialis Flys? 别这么做We’re not. 我的意思是如果我们打开手臂 并且增加负载I mean, if we open up the arm, and we increase the load that’s out here and increase the 也就是增加力臂的长度length of the lever arm, 那是个隐患 负荷过大会导致胸肌that could potentially cause one bad rep, one bad overload, and cause us to have a torn 撕裂pec. 再次强调 如果你被误导 称做胸肌飞鸟有效Again, if you’re doing it for the abduction that we get from a Chest Fly, which is a great 千万别这么干 这有更好的选择reason to do it, there are better options. 实际上我们可以跟着ATHLEANXAs a matter of fact, why don’t we get on our feet like we try to with ATHLEANX, and do 做一些类似3D Cable Crossover的锻炼something more like the 3D Cable Crossover. 但这是第一个But that’s number 1. 现在轮到肩膀Now let’s go onto the shoulders. 第二个是颈后肩推Number 2 are Behind the Neck Shoulder Press. 众所周知 有许多方式可以让我们把杠铃举过头顶We all know that there are a lot of ways that we can push a bar up overhead. 我要告诉你一种更好的办法 特别是考虑到肩膀健康I’m telling you that there’s a better way, especially when we’re looking at the health 和风险效益比of our shoulders and the risk-to-benefit ratio. 我们知道所有把杠铃举过头顶的方式都在给肩膀增加负荷We know that any way we can get that bar up overhead is going to overload those shoulders, 但是but 画面中的做法影响巨大the plane that we’re doing it in can make all the difference. 当我们讨论颈后肩推时 我的问题是 兄弟So, when we talk about a Behind the Neck Shoulder Press, my issue with this, guys, is that 当我们看肩关节运动时 它正在以一种不自然的we’re pushing in an abnormal plane of motion when we look at the orientation of our shoulders 方式运动in the joint. 盂肱关节是我们的肩关节 包括关节头和关节窝The glenohumeral joint is our shoulder joint, the ball and socket. 它们以这样的小角度转动They will angle forward at a slight degree forward like this. 基本上如果关节头和关节窝在里面移动 自然的动作应该So, basically, if the ball and socket moves inside that, the natural plane of motion is 在我们前面小幅度移动to be slightly ahead of us, ok 在这个方向上这样小幅移动slightly out in this direction that way. 如果我们直接到这里 不只是关节头和If we go straight out to the side, not only are we causing the rolling of the ball and 关节窝的动作不自然the socket to be abnormal, 还会增加肩关节夹挤的风险but we’re also causing an increase in the likelihood for impingement. 这个理由是真的 我可以给你演示The reason for that is right here where I can show you. 基本上我们的关节头和关节窝像这样Basically we have our ball and socket like this, ok. 如果我们把关节头移到这里 在这个方向移动If we take the ball in there and we go to move it up in the forward, the correct plane, 可以看到它在关节窝里转动 有足够的空间让它以任意方式抬you can see that it rolls inside that socket with plenty of room to come all the way up 到这里to the top, ok. 如果我们让我们的手臂到外边来 有点难演示If we have our arm way out to the side over here, ok, it’s going to be hard to show. 但基本上 手臂会抬到这里But basically, the arm’s going to be going up this way. 如果我们让它到这里 因为关节窝是圆的 会让关节窝偏离If we have it there, because the socket is rounded here, we start to hit the lateral 正确位置 在抬手臂时portion of the socket right away, ok, as it goes up. 那会引起损伤That causes impingement. 第二 当我们把手臂放在前面直直抬起时Secondly, when we’re able to get our arms in front of us, and push straight up, 我们可以在斜方肌和前锯肌之间达到良好的平衡we’re able to activate a nice balance between the upper traps and the serratus anterior. 是因为斜方肌会这样拉 前锯肌会向下拉What that does is it causes the upper traps to pull this way, the serratus to pull down 和这样转 因而我们的肩胛可以倾斜and around this way so that our shoulderblade actually tips. 倾斜 恢复 再次强调 我们扩大了By tipping here, we increase, again, the amount of space that we get in here for the glenohumeral 盂肱关节的活动空间head. 所以 不要向后抬的原因有很多So, lots of reasons why we don’t really want to be pressing way back here. 最好是让我们的肘关节在前面进行抬高的动作And it’s just as good to get our elbows in front of us and press up. 下一个 站姿杠铃划船Next up, Upright Rows. 仍旧是肩膀 仍旧是我在另一个视频里深入解释的Sticking with the shoulder, and sticking with a concept that I’ve covered in depth in another 一个观点video. 我认为 站姿杠铃划船是对肩膀而言最槽糕的运动之一The Upright Row is one of THE worst exercises I feel you can do for shoulders, especially 再次强调 因为我们有太多更好的选择again because we have so many better options. 微小的调整会导致积极的改变And small tweaks can lead to big and positive changes. 对于站姿杠铃划船 我的问题是这项运动本身会让我们The problem I have with the Upright Row is the nature of the exercise itself puts us 处在肩膀受夹挤的姿势into an impingement position. 作为一名理疗师 如果你到我的诊所 我会Again, as a Physical Therapist, if you were to come into my clinic, and I was going to 检查你是否肩膀夹挤test you for shoulder impingement, 我会把你的肩膀这样摆I would put your arms in this position. 像这样 再向下推Literally, like this, and push down. 向下推这里Ok, push down right here. 这是站姿杠铃划船的正确姿势 我不关心你That is exactly the position of an Upright Row, and I don’t care how wide you grab the 抓举有多宽bar. 如果你打算抓举杠铃 它的重量会向下拉你的手If you’re going to grab the bar, the weight is pulling your hands down, and you’re trying 而你会抬起你的肘关节to raise your elbows up. 这是一个冲击应激测试That is an Impingement-Provocative Test. 我们没必要一遍又一遍地做应激测试 临床应激测试We don’t want to be doing Provocative Tests, Clinical Provocative Tests on a rep-by-rep basis. 兄弟 这样做只会得关节夹击症All you’re asking for, guys, is to develop an impingement if you already don’t have one. 你可能会说你年复一年做站姿杠铃划船And you might argue you’ve been doing the Upright Row for years and years and years 它真的是一个锻炼肩膀的好运动and it’s a great shoulder exercise. 你从未出过问题And you never had problems. 你没有出问题不表示不会出问题Just because you’ve never had problems, doesn’t mean that you won’t have problems 甚至一个特定的日子或一次简单的重复even on a given, particular day or one single rep. 这种事 兄弟 以同一种方式过度使用和超负荷It’s that kind of thing, guys, where overuse and overload in a consistent way 会导致损伤 甚至损伤你肩膀的内部结构can lead to a breakdown, eventually of those structures inside your shoulders. 所以 这第三项 我始终觉得应属于钢铁坟墓So, number 3, and one I firmly believe belongs in that iron graveyard. 第四项Number 4. 负重屈练习Good Mornings. 这项运动你可能觉得早该躺进钢铁坟墓了This might be an exercise that you think was already in the Iron Graveyard a long time 因为你很少见到现在还有人做它们了ago because you don’t see many people doing them any more. 什么理由呢?The reason why? 可能 有太多人因其受伤而放弃这项运动Probably, too many people have gotten hurt doing them that they’ve abandoned them. 有一些关于这项运动的谣言Here’s the ironic thing about this exercise. 我认为它是个不错的运动 在一些运动方式上值得I actually think it’s a good exercise in terms of the movement pattern that it’s requiring 你去做you to do. 但是 我发现许多人在做这项运动时缺少正确的However, I find that so many people lack the thoracic extension necessary to do this exercise 扩胸运动properly. 可以看到 当我演示时 我适当的使我的髋关节中枢As you can see as I’m demonstrating here, I have a proper hip hinge which puts me in 处在一个较安全的位置a safer position. 而不是使腰伸直 这可以降低背高度It’s not a hinge straight forward at the waist that could really compromise my low back. 我让我的髋关节尽量吸收更多能量 来更好的进行锻炼I’m actually allowing my hips to absorb most of that energy, and do this thing properly. 在这里扩胸是绝对必要的The problem is that thoracic extension is an absolute requirement here. 也是限制我们的地方之一And one of the areas that we are so limited on. 对于那些需要久坐工作的人或只是那些需要伏案工作的人来说As guys who tend to work sitting at a desk, or just guys who tend to do all of our work 扩胸运动是问题所在in front of us, thoracic extension becomes a problem. 当你没有充分扩胸时 所有力量会压在上身When you cannot have that proper thoracic extension, all of that force gets driven down 会影响被压的部分above and below the area that’s affected. 大多数情况下被压在下面的腰椎会出问题Mostly in this case down below to the lumbar spine, and you have issues. 所以 这里再次强调 有许多方法可以强化我们的腰椎So, there are, again, a lot of different ways to strengthen our paraspinal in our lumbar 周围area 我们不是机器做的 没有必要勉强自己去做一项without having to subject ourselves to an exercise that most of us are just not mechanically 运动built to do. 最后 第五项Lastly, Number 5. 坐姿腿屈伸Leg Extensions. 或者说 坐姿腿损伤 我更喜欢这么叫它们Or, Leg Extinctions, as I like to call them. 兄弟 它们属于钢铁坟墓Guys, these belong in the Iron Graveyard. 有许多更好的办法There are so many better ways. 有许多比他们更基础方式来加强我们的肱四头肌和大腿There are so many more functional ways to strengthen our quads and legs than these guys. 有许多理由So many reasons why. 把我们力量集中到膝盖上We have a shearing force that gets placed on our knees. 这会让我们的膝关节韧带持续紧张We have constant tension on our ACL Ligament. 这不是个好主意Not a good idea. 我们的VMO和股直肌 两者的活动性不匹配We have an imbalance of the activation between our VMO and our rectus femoris. 这样做通常情况下会引起髌韧带问题That’s a situation that leads to patellar tendon issues almost all the time. 也因为直肌的反应比VMO更强And this only contributes because it favors more rectus activation than VMO. 而脚筋也不会协同收缩 对吧It also has no co-contraction from the hamstrings, alright. 至少不如让我们脚毫无约束的在地上运动At least not as much as anything that we do closed chain with our foot on the ground. 所以有多理由 兄弟 应该放弃它 对吧So, for so many reasons, guys, these should be replaced, right. 我们不想在会引起损伤的运动上花时间We don’t want to be doing anything that causes an obvious breakdown over time. 甚至 如我所说 即使它并没有引起损伤 但当你有更好选择时Even, as I said, if it’s not causing you a problem right now, why do you want to risk 为什么要冒险呢?it when you have better options? 就是这么回事 兄弟And that’s the thing, guys. 我们简述一下ATHLEANX训练项目We outlined the ATHLEANX Training Program. 有许多我觉得更好的运动我们可以So many ways to do things, as I feel, better than what these things are allowing us to 做do. 我不只是告诉你要放弃这些 而且不要用它们代替I wouldn’t just tell you to get rid of these things,and then not replace them with something 那些that was more 更有效 风险效益比更高的运动 对吧 低风险effective and certainly more beneficial on that risk-to-benefit ratio, right, low risk-high 高收益reward. 就是这样That’s what it is. 这就是我作为理疗师的观点And that’s what I bring to my program as a Physical Therapist. 而且是我作为健身教练对一直收看我频道的你们的And I think that’s what I bring as a Strength Coach to you guys who watch my channel all 建议the time. 换个层面看问题We bring another level to this. 不只是为了耍酷而去做It’s not just showing cool exercises to do. 它是健身背后的科学It’s about putting that science back in strength. 这就是我们的健身频道And I think that is the strength of our channel. 所以 兄弟 如果你尚未开始 但想让锻炼变得更科学有效So, guys, if you haven’t already,and you want to start training smarter and harder. 我必定为你解决 你只需点击because I’m certainly going to work the hell out of ya, you gotta make sure that you head 上方ATHLEANX.COMover to ATHLEANX.COM 获得90天训练课程 看看运动员如何锻炼right now and get our 90-Day Training Program, and see what it’s like to train like an athlete, 好吗ok. 即使你不想付款成为其中一员 也需要尽量强壮和Even if you’re not getting paid to be one, you need to be as functionally strong and 灵活 它会使你强壮transferable as you can when it comes to 并且无论你想去干什么都会需要它taking that strength and bringing it out to whatever it is that you want to do with it, 不论是运动还是日常玩游戏whether it’s playing sports or just playing the game of life. 所以现在去ATHLEANX.COMSo, head to ATHLEANX.COM right now. 如果你觉得这项运动有帮助 请让我知道 我的意思是这个视频有帮助 当然Let me know if you found this exercise helpful, I mean, this video helpful, and of course, 让我知道你做其它运动时的糟糕经历let me know of some of the other exercises that you’ve had bad experiences with and see 并看看我们能不能把它们也扔进钢铁坟墓if we can throw them in the Iron Graveyard as well. 好吗Alright. 感谢观看 兄弟Thanks, guys. 下一个视频再见I’ll be back here again soon with another video.
  • 2021-09-04简单伸展动作 缓解脊柱侧弯大家好 这里是乔医生和我的大黑狗Hey everybody it’s Doctor Jo and my bumble bear, 今天我将向你们展示十个伸展动作 将对脊柱侧弯很有帮助and today we’re going to show you my ten best stretches for scoliosis. 那么我们开始吧So let’s get started! 免责声明本视频既不是医学建议也不是治疗方法 仅用于普通的教育和演示 不应用于自我诊断或自我治疗 不能代替健康护理专业人员的治疗及其建议 练习本视频内容前请先咨询您的理疗师 练习此视频动作的风险由您自行承担Disclaimer alert! disclaimer alert! 首先 这些仅仅是缓解脊柱侧弯的常规伸展动作So these are just general stretches for scoliosis. 这些动作更适合不良姿势引起的脊柱侧弯they’re more for like a postural scoliosis, 或是过去有过脊柱侧弯的情况or if the scoliosis has happened over time. 如果你已经长期患有脊柱侧弯If this scoliosis is something you’ve always had, 这些动作对你可能不会非常有效these might not quite work for you. 那么开始第一个伸展动作So the first one is just going to be a stretch 打开一侧的手臂 使其高于头部where you’re going to take one arm and bring it up over your head 然后打开另一只胳膊像这样向下伸展and then take the other one and kind of push it down this way. 然后以这种方式伸展一下so you’re just going to stretch over this way 你会感觉到这里得到了很好的伸展and you should feel a nice stretch through here. 在这里 进行充分的拉伸so since this is a full stretch 保持30秒you’re going to hold it for 30 seconds. 重复这个伸展三次You’re gonna do it three times, 继续but I would say go ahead 然后换另一边 拉伸另一边的身体and then switch and stretch the other side as well. 我喜欢左右交替so I like to alternate back and forth 这样可以让另一侧休息一下just to give the other side a break. 如果你患有比如S型或者C型脊柱侧弯if you’ve got like an S curve or C curve, 你可能只想拉伸有紧绷感的那一侧you might want to just stretch the side that’s tight, 但是你应该咨询你的医生或者理疗师but you’re gonna have to ask your doctor or physical therapist. 因为我无法评估你的身体 所以不能给你建议I can’t tell you without being able to evaluate you. 每侧身体伸展30秒so 30-second stretches on each side 每侧做三次and then three times each. 下一个动作类似于so then the next one is going to be kind of 拉伸和斜线运动的结合a stretch slash exercise together. 让整个脊柱动起来just to kind of get that whole spine moving. 首先将手臂向上举起So you’re going to start with your arms up, 然后当你放下手臂的时候and then as you bring your arms down 转向一侧you’re gonna rotate to one side. 当放下手臂时转身so as I come down I’m going to rotate and then 回到开始的状态come back up. 举起手臂 转身 再换另一侧bring my arms up and then rotate and come down to the other side. 这样拉伸脊柱so this is really just kind ofstretching that spine out. 让脊柱动起来getting some movement in there, 稍微放松一下紧张的肌肉getting those tight muscles loosened up a little bit. 你可以每侧做五次would probably just start off with five on each side, 共十次 每天做几组total of ten, doing these a couple of times a day 然后慢慢增加and then working up from there. 再次重申 but again these all depend 练习的次数取决于你脊柱侧弯的严重程度on how severe your scoliosis is, 以及你患有的侧弯类型what kind of curve you have, 而这些问题我都无法作答and these are all questions that I can’t answer. 你需要咨询医生或者理疗师的意见you’ll have to ask your doctor or 然后在此基础上前进physical therapist and then you can progress from there. 好 下一个动作so then the next one 需要坐在椅子上 向下弯曲后背and the chair is just going to be a chair roll down.?? 这样就可以伸展并弯曲后背so this is just really going to stretch your back into flexion. 这样拉伸很舒服this a really nice stretch I usually 我一般会把双脚略微分开kind of open up my feet a little bit 这样就可以让双手垂在那里so I can get my hands down in, 你只需要弯曲后背向下拉伸but all you’re doing is just kind of curling your back down into a stretch. 你看过一些我录制的视频you watch some of my other videos 我总是说要保持后背挺直I always talk about keeping the back not curved, 但是做这个动作 你们需要弯曲后背才能拉伸它but for this one you want to get that stretch with that curve. 这样弯下来 保持拉伸的状态kind of roll down and just hold that stretch 坚持10到15秒for about 10 to 15 seconds and 然后保持弯曲 慢慢回来then roll or curl nice and slow back up. 你可以在两次练习之间稍作休息you can take a little break in between 然后弯曲背部 重复该动作五次左右and then roll back down and do that about five times 每次10到15秒for 10 to 15 seconds. 下一组动作需要在地板上进行so the next ones are going to be down on the floor. 好 我坐在地板上So I’m on the floor. 如果你无法在地板上练习if you’re not able to get on the floor, 你可以在沙发或床上练习you can do these on your couch or on your bed. 这样可能会有点难度it might just be a little bit tougher 因为床和沙发的表面并不平整because it can’t be a slightly uneven surface, 但如果你很难在地板上练习but if you have a hard time getting on the floor, 就不要在地板上练 避免起身困难don’t get on the floor and then not be able to get back up. 你可以在床上练you can try them on your bed. 好 接下来的动作是猫犬式so the next one is going to be a cat dog, 也有人称之为猫牛式or some people call it cat cow, 你只需要将你的背向上弓起 缩紧下巴but all you’re gonna do is come up arching your back and tucking your chin in. 这是猫式的部分that’s gonna be the cat part and 拉伸5到10秒for this maybe just like a 5 to 10 second stretch and then you’re gonna 然后你要将背部下沉 这儿是犬式drop it down into the dog where you’re dropping your back 接着抬起头and then bringing your head up. 就像背部负重一样so then it’s almost like a saddle back. 在这里坚持5到10秒 然后再拱背so then again just a 5-10 second hold and then come back up. 你可以交替练习这个动作3到5次and so you can alternate back and forth three to five times. 这样背部就可以得到很好的拉伸so really just get a nice stretch in the back. 做这个动作时不应有痛感it shouldn’t be painful. 伸展的时候应该会感到有点舒服It should be maybe some uncomfortable stretching 但不应该感到任何疼痛but there shouldn’t be any pain. 下一个动作我把它称之为狗摇尾巴so then the next one I just call it dog wagging the tail. 它可能还有一个专业术语 但我给它这样命名it might have a technical term, but that’s the one I use. 这个动作有点难 因为你需要动一下你的臀部with this one it’s a little bit harder because you really need to kind of work your hips a little bit. 这个动作就像狗见到你很开心so it’s almost like when a dog is happy to see you 他们就会摇尾巴 然后臀部会随之摆动and they’re just wagging their tail and their butts kind of go with it. 将你的臀部摆到这边and so you’re gonna bring your hip over 就像你想看一下 确认裤子上没有东西almost like you’re just trying to look to make sure you don’t have anything on your pants, 这样伸展2到3秒 暂停一会and so you’re going to stretch this way two to three seconds,pause. 不用停太久it doesn’t have to be a lot of pause, 然后再向另一侧摆动臀部and then you’re just going to switch back the other way. 这个动作就像是把身体弯曲成了字母C的形状so you’re just kind of twisting that body almost into a C as you come in. 暂停一小会 然后回来 这样拉伸little pause and coming back that way into a stretch. 停留2到3秒so again just that two to three second hold. 每侧身体做五组maybe this one do about five on each side 充分拉伸背和臀部相应的肌肉just to kind of really get everything stretched in there. 下一个动作是祈祷式或者婴儿式so then the next one is just going to be a prayer stretch or the Child’s Pose. 再次提醒 如果你的膝盖有问题again if you have some trouble with your knees, 可能无法这样坐下you might not be able to sit quite like this, 不过你可以把手臂这样向前延伸but you’re just gonna bring your arms out in front of you. 像这样首先把手臂置于身前so you can either do it this way start with your arms out in front of you and then kind 然后将臀部放到脚后跟上of bring your bottom back to your heels. 如果你只能做到这个程度 没有关系so if you can only come to here,that’s okay, 或者假如你臀部和膝盖的柔韧性很好or if you have good flexibility in your hips and your knees 你可以先这样坐好再向前伸展you can start this way and then push out into the stretch here. 这个动作可以起到很好的放松作用so this one is just a really nice way to relax. 我喜欢保持这个动作 拉伸整整30秒I like to hold this one for a good 30-second stretch. 很好 让你的整个身体放松Nice, and just let your whole body relax. 所以这样可以拉伸你的臀部so it’s kind of stretching out your hips 膝盖 背部和肩膀your knees your back and your shoulders. 此时整个身体都能感受的到这种拉伸you should feel it everywhere in there 然后回到初始动作 每组做三次 每次坚持30秒and then come back up doing that 30-second hold three times each. 你还可以让每侧身体都做祈祷式拉伸then you can also take that prayer stretch and go to the each side. 身体偏向一定的角度so kind of going on an angle now. 而不是向正前方拉伸so instead of coming straight down, 这次我可以先从这边开始this time maybe I’m going to start here 然后再回来on this side and then come back. 这样就可以很好的拉伸外侧的手臂then so that’s going to get a nice stretch on that outer arm there. 远离摄像机的另一侧得到拉伸so on the other side away from the camera is getting this stretch. 再次保持这个动作30秒 然后你可以起来so again holding that for 30 seconds, then you can come up. 你可以继续练习 或者你可以侧拉另一边so you can start up or you can just then slide over like that, 我会感到这部分肌肉得到很好的拉伸and I should feel a nice stretch over through here. 如果你患有脊柱侧弯 那一侧肌肉紧张you’ve got that scoliosis and that tightness on that side 这是很好的伸展动作 帮助你锻炼这边的肌肉this is a great stretch just to kind of work everything out 这真的让你感到非常非常舒服and it feels really really really good. 下一个动作类似于卷曲动作so then the next one you’re just going to kind of roll over, 把你的双脚向前伸直put your feet all the way out in front of you 在理疗中我们称之为直腿坐we call this long sitting in therapy. 如果你们曾看过我展示腿后肌伸展动作 注意这是另一个动作and so this is another one where if you’ve seen me show you a hamstring stretch 通常我要求大家保持背部笔直然后前倾 来拉伸你的腿筋I usually say keep your back straight and bend forward to stretch your hamstrings. 这次不同 这是想要拉伸背部this is different, this is you are wanting to get that back stretch, 所以大家要把背部下沉卷起来so you’re just gonna kind of curl down. 这个有点像我们之前在椅子上做的动作this is kind of like when you were in the chair that we did earlier 不过现在你们只是想要展开肌肉but now you just want to roll everything out. 接下来 我会将身体下沉 然后弯曲so I’m just gonna kind of almost slump down and roll. 如果可以的话 你可以够一下脚尖you can touch your toes if you can. 如果你够不到那么远也没关系if you can’t get quite that far, that’s okay, 但是这次确实得弯曲我的后背but this time I do want to curl my back 因为我拉伸的不是腿筋而是后背because I’m not stretching the hamstring that I’m stretching out my back. 然后再次保持这个动作 大约30秒and so again just kind of holding that stretch for about 30 seconds, 然后慢慢以弯曲背部的状态回来 这个动作做三组and then slowly curling back up and doing that three times. 接下来我们要练习的是腰方肌伸展so then we’re gonna go into this is really a QL or quadratus lumborum stretch. 简称QL伸展the QL stretch. 这个动作强度有点大This one’s a little bit intense, 所以如果你觉得这里的肌肉有点紧张so if you have a lot of tightness in there, 这个动作会很有帮助 但不能直接做this one might be one you want to work up to and not try right away, 首先 你需要侧躺but you’re just going to kind of lie on your side, 尽量让身体呈一条直线and give it as much of a straight line as you can. 这样做的目的是为了让你的臀部下沉and the goal for this one is you want to keep your hips down and then 然后像这样把上半身向上推you’re gonna push your upper body up like this. 保持臀部下沉so I’m keeping those hips down 在这里我可以很好的拉伸这个部位and I’m getting a stretch right in through here. 同样的道理so the same kind of thing, 我的上半身越往上抬 拉伸的力度越大the higher up I go the more of a stretch I get. 其实你这样向上推也可以拉伸so you might be getting a stretch even if you’re just right here coming up, 但是需要保持臀部下沉but keeping those hips down. 这个动作不同于侧平板支撑so it’s not a side plank. 这是个拉伸动作this is a stretch. 如果你想抬高身体获得高强度的拉伸And if you want that big stretch come on up 这个部位可以得到很好的拉伸that way you’ll get that nice stretch through there. 再次提醒 如果你患有某种脊柱侧弯So again if you’ve got a specific curve one way or the other, 你也许就想练习那一侧 或者想练习另一边有紧绷感的一侧you might want to just do that one side or the other that’s the tightest. 最后一个拉伸动作 需要用到一颗瑞士球And so the last stretch is going to be with a Swiss ball. 啵嘤Boing. 瑞士球也可以叫做健身球或抗力球So with the Swiss ball, or a therapy ball, stability ball, 有很多不同的叫法people call it a bunch of different things. 在这个动作中 你只需要侧躺在球上this one you’re just going to kind of lie over it on your side. 如果我这一侧有紧绷感so if this side is my tight side, 我想要拉伸到最大限度then I want to put it the furthest away, 我只需要倾斜身体and then I’m just gonna kind of lean over, 抬起手臂 再次伸展and take my arm and just kind of stretch it so again. 如果你这一侧觉得非常紧绷so again if you’ve got really tight and a lot of tightness on this side, 你可能只能做到这个程度you might only be able to go to here. 只需要试着把胳膊 向上伸展就可以了here just try and reach your arm up and over. 如果你觉得在瑞士球上练习强度太大if the Swiss ball is too much you can do 你可以用泡沫轴练 把双腿伸开this on a foam roller and then you can put your legs all the way out. 所以同样的 如果你的膝盖有问题 你就不需要弯曲你的膝盖so like if you have some knee issues you don’t have to bend on your knees, 你甚至可以把球放在工作台或者桌面上and you can even put this on like a countertop or tabletop 站在它的旁边 然后靠在球上and stand next to it and just kind of lean over. 你的手臂越向上伸but the further you can take that arm over, 那一侧身体能得到更好的拉伸the more of a stretch you’ll get through that side there. 这个动作也要持续30秒左右So again this one’s probably a 30 second stretch. 如果太久 你可以保持10到15秒If you can hold it if it’s a lot you can do a 10 to 15 stretch 第二次伸展 就可以再多坚持一会second stretch, and then just do it a little bit more. 好了So there you have it. 以上是我讲解的缓解脊柱侧弯的10个伸展动作those are my ten best stretches for scoliosis. 所以如果你想支持我的节目so if you’d like to help support my channel, 确保点击上面的链接make sure and click on the link up there, 不要忘了 点击这儿订阅我的栏目and don’t forget to subscribe by clicking down there. 记住 安全第一 享受拉伸and remember, be safe, have fun, 祝你早日康复and I hope you feel better soon.
  • 2021-09-03减脂波比运动(三组动作)嗨 伙计们Hey, you guys! 苏珊 为女性做运动Susan, with ATHLEANXX for Women. 今天我们来做一套搭配低箱的波比运动Today we’re doing my low box burpee workout. [音乐][music] [音乐][music] 第一组动作是跳波比The first exercise is runner burpee. 先做六次轻跳You’re gonna do six taps, 落下俯身做俯卧撑drop down into a pushup, 跃起站立 然后再做六个轻跳pop back up, and do six more taps. [音乐][music] [音乐][music] 第二组动作是 横向跳式波比Our second exercise: lateral runner burpee. 同样要做六次跳跃 然后做一个俯卧撑 跳回右边You’re going to do six taps, 再次俯身做俯卧撑once again you’re going to drop down into that pushup, 再做六次跳跃jump right back up, and do six taps. [音乐][music] [音乐][music] 第三项运动是开合跳平板支撑Our third exercise is lateral plank jack pushup burpee. 一只手放在地上 一只手放在盒子上You’re going to start with one hand on the ground, 另一只手撑在踏板上one hand on the box. 你要做You’re going to do 你要做六个开合跳 然后直接做一个俯卧撑six jacks, and then you’re gonna go right into a pushup. 然后立刻起身站起 完成波比动作You’re going to pop up into your burpee, 回到平板支撑的状态 然后到沿着盒子到另一边you’re going to travel over the box, 重复刚才的动作and do the same on the opposite side. [音乐][music] [音乐][music] 好的 伙计们All right, you guys. 找到新的做波比运动的方式是不是很有趣呢?Fun new way of doing a burpee, huh? 稍微变化了一些动作Kind of change things up a little bit. 我希望你们喜欢这个练习Hey, I hope you guys enjoyed that workout. 点击ATHLEANXXforWomen.com获取其他教练的更多练习作品Check out ATHLEANXXforWomen.com 获取其他教练的更多优秀锻练视频for other great workouts with other great trainers. 点击喜欢按钮 订阅我们的节目 记得在下方评论区参与互动 让我知道你们做的怎么样哦Hey, hit the like button, subscribe, 记得在下方评论区参与互动 让我知道你们做的怎么样哦let me know how you did with that workout today in the comments section, 很期待下期节目和大家再见and I look forward to seeing you guys soon. [音乐][music]

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