大家好，我是蕾拉，今天要跟大家展示如何利用椅子做新月形内踢。
Hey. I'm Layla,and I'm going to show you how to do a crescent kick over a chair.
做这个运动，首先你需要一把椅子，其实可以不用椅子，有了椅子，能帮助你的腿抬得更高。如果你是个初学者，才刚开始健身，你可以选择矮一点的椅子。
For this exercise,you're going to need a chair.You don't really need a chair,it's just good for you to have one there，so you can get your leg up as high as you can.If you're a beginner and you're just starting out,you might want to start off with a chair that's a little bit shorter.
首先，面朝椅子站着，新月形内踢是往上踢，然后越过椅子，从一边踢到另一边，这样是反时针方向的踢法，面向椅子，抬起一条腿，往上踢，然后像这样越过椅子，面向椅子，往上踢，越过椅子。
To start this exercise,you're going to stand facing the chair,and your crescent kick is going to come up and over your chair,from one side to the other.It's going to be counterclockwise for your crescent kick.Facing the chair, you're going to take one leg and you're going to kick it all the way up and over just like that.Facing the chair, kick it up and over.
这个练习主要是锻炼你的大腿内侧，当你的腿抬起，越过椅子时，会让整个大腿内侧的肌肉收缩，也能够锻炼你的股四头肌，还有大腿后侧，但是主要还是大腿内侧和股四头肌。
This exercise is really going to target your inner thighs, as you get that leg up and over the chair,you're squeezing those inner thighs together.It's also going to work the quads and the back of the legs as well,but the focus is on the inner thigh and the quad area.
你可以一边做10-12个，然后另一边再做10-12个，这也是我平时锻炼的方法。再重复一遍，面对椅子，踢脚，越过椅子，踢，越过，踢，越过，另一边也是一样，踢脚，越过椅子，踢，越过。
You can do 10 to 12 reps on one side and then 10 to 12 reps on the other side.That's how I usually like to do it.So again, just facing the chair,kick that leg up and over.Up and over.Up and over.Other side, same way.Kick it up and over.Up and over.
踢左腿时，是顺时针方向，踢右脚，则是逆时针方向。以上就是用椅子进行新月形内踢的练习。
So, with the left leg, you're going clockwise.With the right leg you're going counterclockwise over the chair.And that's how you do the crescent kick over a chair.
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