嘿 我是蕾拉 接下来我向大家示范一下仰卧提臀动作
Hey. I'm Layla and I'm going to show you the bridge with squeeze
00:00:08- 00:00:28
首先 你要平躺在垫子上,双脚和双腿并拢,做这一训练时这一点很重要,这一训练的主要目标部位是大腿内侧,所以在整个过程中保持双腿并拢非常重要,设想双腿之间涂上了“疯狂的胶水” 它们黏在一起了.
So, you're going to start off laying down on your mat.You're going to bring both feet together and both legs together.So it's really important in this exercise.We're going to focus on targeting your inner thighs here,o, it's really important to keep both legs together the entire time,Think about having crazy glue in between your legs, they're stuck together.
00:00:29 - 00:00:53
现在我们来进行一次提臀动作,其实就是把你的臀部往上提,夹紧臀部,然后放下,就是这样, 提起臀部, 再放下,每一次都是把自己的身体向上推, 成桥状.你不仅要收缩臀部肌肉, 就是屁股这里,还要夹紧大腿内侧这里,就是一直把臀部提起, 再放下,就是这样.
So, we're going to get into a bridge,What that is you're just going to bring your hips up,And squeezing your butt together and then taking it right back down.So, you're going to take your hips up and down,Every time you push yourself up into that bridge position.I want you to not only squeeze your gluts, your butt area,but also your inner thighs together here.So, you're just taking your hips all the way down and up,Just like that.
00:00:53- 00:01:24
这一练习可以很好地锻炼大腿内侧这个部位,你马上就可以感受到大腿内侧脂肪的燃烧,这对训练臀部肌肉和大腿后侧也很有用,当你做这个练习的时候你需要确保腹肌收紧,那么当你把腿抬起的时候,不会让臀部下垂,这样可以保护下背并保持躯干平稳.然后重复,你就提起,放下,提起 放下.
So, this exercise is really great for targeting that inner thigh.You're going to feel that burn in the inner thigh right away.And it's also good for your gluts and the back of your legs here.So, when you're doing this exercise you want to make sure you keep your abs nice and tight,So, you don't let your hips sag down as you push the, as you push your legs up,This way you keep the lower back protected and the core nice and stable.So, again you're just going to take up and down,Up and down.
00:01:24- 00:01:40
像这样,可以做10到12次来训练大腿内侧和臀部肌肉,这就是仰卧提臀的做法.
Just like this.And you can do about 10 to 12 reps to target your inner thighs and gluts.And that's how you do the bridge with squeeze.
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
没有评论:
发表评论