How to Do a Lying Frog Kick Thighs Workout _如何进行躺姿青蛙踢

掌握平躺蛙蹬的步骤_视频听译_特兰斯科_运城翻译

00:00:04-00:00:08
大家好，我是蕾拉，今天要展示的动作是躺姿青蛙踢。
Hey. I'm Layla,and I'm going to show you how to do a line frog kick.

00:00:08-00:00:29
首先你要躺在自己的垫子上，两腿伸展平躺，要领是脚趾向外张开，呈45度脚，而且脚跟要并拢，这个练习主要是锻炼大腿内侧和股四头肌，将两腿抬起，也是和地面呈45度角。
So you're going to start laying down on your mat.Both legs are going to be out straight.The key here is to turn your toes out to the side.Make sure they are 45 degrees so your heels are touching.So this exercise is really going to target that inner thigh area and the quad area.So you're going to bring both legs up about 45 degrees.

00:00:29-00:00:41
首先，将膝盖往自己的方向拉，脚跟保持并拢，然后以同样的姿势踢出去，要注意大腿内侧的紧绷感，脚跟始终并拢，蹬出去。
and then all we're doing is bringing the knees all the way in,keeping the heels together,and then kicking out, same positioning,really focusing on squeezing the inner thighs together,as you drive through those heels.

00:00:41- 00:00:59
再来一次，两腿拉回来，然后保持脚跟并拢，大腿内侧用力蹬出去，你能完全感受到股四头肌的紧绷感，就是这里，还要你的大腿内侧的运动，重复动作，拉进来，蹬出去，拉进来，蹬出去，就是这样。
So again,you're taking it all the way in,and then driving through those heels,squeezing your inner thighs together as you push it out.So you're really going to feel the tension in that quad area right here,and on the inner thighs.So all together you're taking it in,kicking it out,taking it in,kicking it out, just like that.

00:00:59-00:01:10
一次大概做个10到12下就可以了，以上就是躺姿青蛙踢的介绍。
I would say to do about 10 to 12 reps of these in your leg workout routine.And that's how you do a line frog kick.


想看到更多国内外优秀中短视频翻译素材，请订阅新浪微博/优酷账号：特兰斯科传媒；
有中短视频需要翻译，请联系QQ516924496 电话/微信18295987484
For video translation,contact 516924496@qq.com +86 18295987484