大家好，我叫蕾拉，今天我要教大家怎么做青蛙蹲。
Hey, I'm Layla,and I'm going to show you how to do the frog squat.
做青蛙蹲，首先双脚张开，与肩同宽，脚趾稍微朝外，大约呈45度角，然后往下蹲，换一个角度来看，像这样一直往下蹲。
So, in your frog squat,you're going to have your feet shoulder-width apart.Your toes are slightly turned outside,a little bit less than 45 degrees,and we're just going to start off squatting all the way down.So, I'll show you from this angle.You're going to be all the way down here.
整个过程几乎都是保持这个姿势。要移动的身体部位，只有你的臀部，上下移动。将你的臀部往上移到半空，再放下来，往上提到半空，再放下来。
Now, this is pretty much where you're going to stay the entire time.All you're going to be moving is your hips and your butt up and down just from this position.So, you're going to take your hips up halfway and then take it right back down.
这个动作主要是锻炼股四头肌，臀肌部位，拉伸大腿后侧，整个过程你都能感受到股四头肌在运动，这是个很棒的塑造大腿前侧形态的运动。保持刚才那个姿势，会让所有的力量都集中在股四头肌上，所以你能感受到股四头肌的灼热感。
So, this exercise really targets those quads,the gluts, the back of the legs.You're going to feel that burning the entire time throughout the quads.This is a great exercise to really tone that front thigh area.Staying down in that position,is really going to give all that tension to just that quad area,and you're going to feel that burning sensation throughout the whole thing.
做10到12下就可以了，你也可以按照时间来计算，像这样蹲着，臀部上下移动，以30秒钟为一间隔，就能够感受到腿部的灼热感，我的大腿已经有感觉了。
So I would say 10 to 12 reps is good.You can even do this in a timed interval-type routine.You can just hold it down here and then take your butt halfway up and down.You can do this for about 30 seconds.You're going to feel that burning right away.I'm already feeling it.
保持这个姿势的同时，要确保臀部是往后翘的，以上就是青蛙蹲的做法。
And make sure when you're in this position your butt is all the way back,and that's how you do the frog squat.
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