嘿，我是蕾拉，下面我将向大家介绍一些如何瘦大腿的有氧运动。
Hey, I'm Layla and I'm going to talk to you about how to do cardio exercises for slimmer thighs.
要锻炼腿部任何部位，最好的有氧运动就是跑步，任何形式的跑步都可以，在跑步机，在户外，任何形式的跑步。我个人最喜欢的跑步类型是在跑步机上进行间歇训练，这是尽最快的速度瘦大腿的一个很有效的方式。
So the best cardio exercise for anything targeting the legs is running any kind of running on the treadmill, outdoors, any kind of running.
My personal favorite type of running is interval training on the treadmill.It's a really effective and efficient way to really slim down those thighs as fast as you possibly can.
那么我给大家讲述一组练习，你可以从慢跑一分钟开始，就只是用慢跑的步调慢慢地跑，然后你就进行加速，刚才跑了一分钟，然后你就加速，现在加速到快一点的跑步速度， 再跑一分钟，然后接下来你就进行全力冲刺，跑30秒到两分钟，然后慢慢进行减速，恢复回来。
So I'll give you a little sequenc.You can start off with a one-minute jog where you're just jogging at a slow jogging pace.And then you want to take that speed up that's for one minute,then you want to take that speed up to a little bit faster, to a running pace, for another minute.Then, right after that, you want to give yourself a big, full push, a full-out sprint for thirty seconds to a minute.And then right after that, take it right back down to recover.
你可以在跑步机上走一会，走大概一分钟，这种速度的快速变换可以在较快的时间内让大腿瘦下来。
You can walk it out a little bit on the treadmill for about a minute,So that quick change of pace is going to really get those thighs slimmer in a faster amount of time.
你也可以做这样的一组训练，你可以跑步冲刺，在跑步机上做30秒的跑步冲刺，就是说快跑，全速冲刺，然后减速跑30秒，用比冲刺稍慢一点的跑步速度，然后再来另一次30秒的冲刺跑步，同样在这30秒里尽全力冲刺，然后接下来慢慢减速，慢走一分钟，慢慢恢复回来。
You can do that kind of sequence you can do a sprint-run-sprint, a thirty-second sprint on the treadmill,So running is fast sprinting out as fast as you can,right back into a thirty-second run,taking a little bit of a lighter pace than that sprint at a running speed and then right back up to another thirty-second sprint,again giving that full burst of energy for that entire thirty seconds and then, right after that taking it back down to that one-minute walk or recovery/cool-down time.
在户外跑步的时候，我喜欢慢跑5到10分钟，然后加速再跑5分钟，然后又慢跑5到10分钟，那么总共就持续快跑或慢跑了大概20到25分钟，比起那些塑身运动 这个是一组使大腿瘦下来并紧致大腿的完美的练习。
Running outside, I like to jog for about five to ten minutes then take my pace up to a faster running pace for another five minutes and then take it back down to a jog for another five to ten minutes.So all together you're working, constantly running or jogging for about twenty to twenty-five minutes.That, paired with your toning exercises is going to be the perfect combination to really slim down and tone up the thighs.
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