How to Do a Narrow Squat Thighs Workout_如何进行窄蹲运动

怎样才能充分锻炼到大腿_视频听译_运城翻译_特兰斯科

 00:00:05-00:00:08
嘿，我是蕾拉，下面我向大家示范一下如何进行窄蹲。
Hey, this is Layla, and I'm going to show you how to do the narrow squat.

00:00:08-00:00:25
做窄蹲时，双脚并拢，然后就这样进行下蹲，臀部完全向后倾，把重心置于脚后跟，臀部完全后倾，下蹲，然后就起身站直，就这样下蹲，再起来。
For the narrow squat, you're going to bring your feet together,and we're just going to squat straight down from here.You're going to shoot your hips all the way back,Keeping the weight in the heels,You're going to push those hips all the way back.Squat down, and then just press it straight up.You're going to take it down and up.

00:00:25-00:00:36
这样一个非常简单的运动也能锻炼到整个大腿部分，在大腿后侧，腿筋，臀部肌肉，股四头肌，还有大腿内侧这些地方都可以感受得到。
Very simple exercise here also working the entire thigh area,So you're going to feel this in the back of the legs,the hamstrings, the gluts, the quads, and the inner thighs.

00:00:36-00:00:48
双脚并拢，臀部后倾，在进行下蹲和起来的时候，确保膝盖和脚踝平齐，在肱四头肌和大腿内侧这些地方感觉很明显。
Bring those feet together,Push the hips back,Make sure the knees stay aligned with the ankles,as you squat all the way down and then take it right back up.You're going to feel this a lot in those quads and the inner thighs.

00:00:48-00:01:00
在你下蹲和起来的时候，会拉伸你的臀部肌肉和腿筋，这样就能充分锻炼到大腿部位，下蹲，再起来，窄蹲就是这样做的。
And as you squat down and as you come up,you're going to drive through your gluts and the hamstrings,That gives you the total thigh work effect.Down and up.That's how you do the narrow squat.


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