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  • (soft music)

    (輕柔的音樂)

  • - What's up, THENX athletes?

    - 怎麼了Thenx運動員?

  • Today, I'm gonna show you a six pack abs workout

    今天我要告訴你 六塊腹肌鍛煉

  • that you can do anywhere

    你可以在任何地方做。

  • and this workout is gonna be perfect for beginners

    而這項訓練將會發生 適合初學者

  • because a lot of these moves are exercises

    因為很多這些動作都是練習

  • that you can just get right into.

    你可以直接進入,

  • You don't really have to have

    你真的不需要 有任何先驗知識

  • any prior knowledge on how to do these.

    關於如何做到這些。

  • These are pretty basic movements,

    這些是非常基本的動作,

  • but they're super effective when it comes

    但它們非常有效 當談到燃燒脂肪

  • to burning fat and getting a six pack ab.

    獲得六包裝ab。

  • And best of all, all these exercises require zero equipment.

    最重要的是,所有 這些練習需要

  • All you need is your body and the ground

    零設備,所有你需要的 是你的身體和地面

  • and gravity and you're good to go.

    和重力,你很高興。

  • Now this routine I've created for you guys

    現在,這個例程我已經 為你們創造的

  • is gonna have a mixture

    會有混合物 燃燒脂肪的運動,

  • of fat burning exercises, ab sculpting exercises

    ab雕刻練習 我們將要使用

  • and we're gonna be using different exercises

    目標的不同練習 我們腹肌的不同區域。

  • to target different areas of our abs.

    腹肌是一個非常大的肌肉群,

  • The abdominals is a very big muscle group,

    這將是需要的 很多不同的類型

  • which is gonna require a lot of different types

    針對每個區域的練習,

  • of exercises to target every single area.

    上腹肌,下腹肌, 你的腹肌或斜肌的中間,

  • The upper abs, lower abs, middle of your abs,

    以及其他一切。

  • your obliques and everything else in between.

    所以,要真正美觀, 你必須針對所有方面

  • So to be really aesthetic,

    那個肌肉群。

  • you have to target all aspects of that muscle group.

    而且,當然,我們是 要融入

  • And of course, we're gonna be incorporating

    脂肪燃燒練習 燃燒那層脂肪

  • fat burning exercises to burn

    就在我們的腹肌上方 讓他們真正表現出來

  • that layer of fat right on top of our abs

    並使它們更美觀。

  • to make them really show,

    最重要的是,這個 ab例行公事就要做了

  • to make them a lot more aesthetic.

    你的核心超強。

  • And the best of all, this ab routine

    這些都是相同的練習 我開始了

  • is gonna make your core super strong.

    而且我仍然使用到今天。

  • These are the same exercises that I got started with

    所以,有了正確的 營養和鍛煉

  • and I still use to this day.

    我正準備告訴你們,

  • With the right nutrition and the workout

    你是不是沒關係 初學者或高級,

  • that I'm right about to show you guys,

    這個鍛煉會讓你撕碎。

  • it doesn't matter if you're a beginner or advanced,

    最重要的是,你可以在任何地方這樣做,

  • this workout is gonna get you shredded.

    所以絕對沒有任何藉口。

  • And best of all, you can do this anywhere.

    伙計們,讓我們一起去做。

  • So there are absolutely no excuses.

    你準備好了嗎?

  • So, let's go and do this together guys.

    第一個練習是 要高膝蓋水龍頭。

  • Are you ready?

    我們要去45歲 秒開,15秒關。

  • First exercise is gonna be high knee taps.

    我們去吧。

  • We're gonna go for 45 seconds on, 15 seconds off.

    (歡快的音樂)

  • Let's go for it.

    伙計們,一定要保持呼吸。

  • (soft dance music)

    只是調節呼吸

  • Make sure to stay breathing, guys.

    (歡快的音樂)

  • Just regulate that breathing.

    這將是一塊蛋糕。

  • And this is gonna be a piece of cake.

    (歡快的音樂)

  • (soft dance music)

    所以,現在我們得到了 我們全身動,

  • So right now we're getting our whole body moving,

    讓心率上升 並開始燃燒那脂肪

  • getting that heart rate up

    這也將讓我們的身體準備好

  • and start burning that fat.

    所以當我們搬進去的時候 那些更難的核心練習,

  • This is also gonna get our body ready

    這真的會產生更強烈的影響

  • so that when we move into those harder core exercises,

    因為我們把一切都搞砸了。

  • it's really gonna take a stronger effect

    (歡快的音樂)

  • cause we get everything fired up.

    喔。

  • Whew, alright.

    好的。

  • Next one we have, Russian twists.

    我們有下一個,俄羅斯曲折。

  • Let's go right into it.

    讓我們進入它。

  • So legs up, keep those legs straight.

    所以,抬起腿,保持腿部挺直,

  • Touch one side, touch the other side.

    觸摸一側,觸摸另一側。

  • Keep that core tight, regulate that breathing.

    保持核心緊張, 調節呼吸。

  • (electronic music)

    (歡快的音樂)

  • Don't give up guys, we're just getting started.

    不要放棄,伙計們,我們 剛剛開始。

  • Pace yourself.

    節奏自己。

  • If you can go fast, challenge yourself, go for it.

    如果你能快速前進,那就挑戰吧 親愛的,去吧。

  • If you can only go slow, take it easy, chill.

    如果你只能放慢速度, 放輕鬆,冷靜,

  • Eventually, you're gonna get a lot better at this.

    最終你會 在這方面做得更好。

  • The most important thing

    最重要的是要確保

  • is to make sure that your form is on point

    你的表格已開啟 點和其他一切

  • and everything else will progress.

    會進步的。

  • We're on out way to six pack abs, baby.

    但是,我們正在前進 嬰兒,六塊腹肌。

  • Keep those cores tight.

    保持這些核心緊張。

  • (electronic music)

    (歡快的音樂)

  • Alright, next exercise we have is leg raises.

    好的。

  • You guys ready for that?

    我們接下來的練習是腿部抬高。

  • Let's go for it.

    你們準備好了嗎?

  • Alright, so all the way up, all the way down.

    我們去吧。

  • You want to come to about six inches off the ground.

    好吧,一路如此 一直向下。

  • Make sure you're going all the way up and all the way down.

    你想談談 離地面六英寸。

  • Keep those legs straight.

    但是,請確保你一路走來

  • (slow tempo music)

    一路下來

  • There we go, almost there guys.

    保持這些腿伸直。

  • Five more seconds.

    (歡快的音樂)

  • Three, two, there we go.

    我們走了。

  • Alright, next move we have hip raises.

    伙計們,幾乎就在那裡。

  • Alright, here we go guys.

    五秒鐘。

  • This move, form is everything.

    三,

  • Legs straight out tight, tight together.

    二,

  • You're gonna bring them in and you'll bring your body up.

    我們走了

  • Back down, straight out.

    好的。

  • Let's go for it.

    接下來,你有髖關節加註。

  • (dance music)

    好吧,我們來吧。

  • Form is everything on this one, guys.

    這一舉動,形式就是一切。

  • (dance music)

    腿伸直,緊,緊在一起,

  • Keep that breathing.

    你要帶它們 在,然後你會帶來

  • (dance music)

    你的身體向上,向下, 直接,讓我們去吧。

  • Whew, alright.

    (歡快的音樂)

  • Now you're starting to feel it, hopefully.

    伙計們,表格就是這一切。

  • Okay, so the next move we have is flutter kicks.

    (歡快的音樂)

  • Let's go right into those.

    保持呼吸。

  • Legs straight, core tight from this position.

    (歡快的音樂)

  • One leg up, one leg down.

    喔。

  • (electronic music)

    好的。

  • This is an excellent move for tightening that core,

    現在你開始有了感覺,希望如此。

  • strengthening that core and also burning that fat.

    好的,那就是下一個 我們有撲克踢。

  • This is one of my favorites.

    讓我們直截了當。

  • I literally started off on this move right here.

    雙腿伸直,核心 從這個位置來看,

  • This is one of the first ones I ever did for abs.

    一條腿向上,一條腿向下。

  • (electronic music)

    (歡快的音樂)

  • This is one of those excellent moves

    所以,這是一個很好的舉動 收緊那個核心,

  • that targets that lower core.

    加強核心 並燃燒那脂肪。

  • That's normally one of the most hardest places to hit.

    這是我的最愛之一。

  • Alright, now let's go for some plank.

    我真的開始了 在這一舉動就在這裡。

  • Now we're gonna use a different angle

    這是第一個 那些我為絕對做過的。

  • to target those abs, alright?

    (歡快的音樂)

  • And also, a different flex too.

    這是一個很好的舉動

  • Let's go right into it.

    針對較低的核心。

  • We're gonna go into a plank.

    這通常是其中之一 最難打的地方。

  • We bring one knee up, come back down.

    好吧,現在讓我們去尋找一些木板。

  • Other one up and come back down.

    所以現在我們將使用不同的角度

  • Let's go for it.

    瞄準那些腹肌,好嗎?

  • (slow tempo music)

    而且,也有不同的靈活性。

  • It's all about control.

    讓我們直接進入它。

  • Keep that core tight that whole time, guys.

    走進木板,我們帶上一個膝蓋

  • Don't ever loosen it.

    另一個 起來然後回來。

  • That's the most important part.

    我們去吧。

  • Bring those knees up.

    (歡快的音樂)

  • Alright.

    這都是關於控制, 保持核心緊張

  • So now we're gonna switch it up again, hit another angle.

    伙計們, 不要放鬆它,

  • We're gonna go to chair sit ups.

    這是最重要的部分。

  • From this position, you wanna keep your legs up

    把膝蓋抬起來。

  • so that way you're automatically engaging that core.

    好的。

  • And we're gonna put our hands,

    所以現在,我們將再次切換。

  • let's start with one side first.

    打另一個角度。

  • Activate that core, keep that core tight.

    我們要坐在椅子上。

  • Keep these feet up.

    所以,從這個位置來看,你 想要保持雙腿,

  • (soft music)

    這樣你就是這樣 自動參與該核心

  • This one is an ab-killer, guys.

    我們想把我們的 讓我們開始吧

  • If you're doing this with me, hang in there.

    一方面先。

  • We're almost there.

    激活該核心。

  • Regulate that breathing.

    保持核心緊張。

  • (soft music)

    保持雙腳。

  • When you guys go up, try to go up.

    (歡快的音樂)

  • Try to touch the ceiling.

    伙計們,這是一個削皮器。

  • You guys really want to reach for it.

    如果你這樣做的話 和我一起,在那裡,

  • Here we go, we're almost there.

    我們快到了, 調節呼吸。

  • Alright, so the next one we're gonna go for

    (歡快的音樂)

  • is seated in and outs.

    當你們上去的時候,試著上去,

  • Another different angle.

    試著觸摸天花板, 你真的很想

  • We're gonna go straight out, keep that core tense

    達到它。

  • and bring 'em right back in.

    我們走了,我們快到了。

  • Alright guys, let's go for it.

    好的。

  • Make sure to go all the way out, all the way in.

    所以,下一個我們要去的

  • Form is everything.

    坐著進出。

  • Especially if there's a lot of beginners

    另一個角度, 我們要直接走出去

  • watching this right now,

    保持核心時態和 把他們帶回來。

  • you want to start with perfect form

    好吧,伙計們?

  • because you're gonna grow off of perfect form.

    我們去吧。

  • You start with sloppy form,

    一定要全力以赴 出路,一路走來。

  • you're gonna grow off of that sloppy form.

    形式就是一切。

  • You don't want that.

    特別是如果有很多 初學者看這個

  • (dance music)

    現在,你想 從完美的形式開始

  • If you need to stop, stop.

    因為你會成長 完美的形式。

  • Take that break, but keep going.

    如果你從草率開始 形式,你會成長

  • Don't give up, no matter what.

    擺脫那種草率的形式, 你不想那樣。

  • Alright, we're gonna build that discipline.

    (歡快的音樂)

  • That's also just as important as working out

    如果你需要停下來 停下來休息一下

  • cause you're only as good as you continue to push.

    但繼續前進。

  • So with that said, we're gonna move in

    不管怎樣都不要放棄,好嗎?

  • to the last exercise, guys.

    我們要建立這個紀律。

  • We have jumping jacks.

    那也是如此 鍛煉很重要。

  • This is gonna really finish off the job right here.

    因為你只是一樣好 當你繼續推動,

  • Get us those six pack abs coming in.

    所以說,我們要搬家了

  • Here we go.

    伙計們,進入最後一次練習。

  • So this is the last exercise, guys.

    我們有跳躍千斤頂。

  • Push it as hard as you can.

    這真的要結束了 在這里工作。

  • This one, you don't want to stop.

    讓我們這六塊腹肌進來。

  • You want to give this everything you've got,

    開始了。

  • this last exercise.

    伙計們,這是最後一次練習。

  • Build that discipline.

    盡可能地推動它。

  • That's what first gonna allow you to go on

    這個你不想停止。

  • that extra reps, go on that extra time.

    你想要這個 你最後得到的一切,

  • And eventually, your strength is gonna catch up with you.

    這最後一個練習。

  • You're gonna progress super quick.

    (歡快的音樂)

  • But, it's all in the mindset.

    建立這種紀律。

  • We're almost there, almost there.

    這是第一個允許你的東西

  • Here we go, five seconds.

    繼續那些額外的代表, 繼續那個額外的時間。

  • Hard, hard, hard.

    最終,你的力量 會趕上你的,

  • Alright, so there you have it.

    你會超級快速地進步。

  • Round one for those six pack abs,

    但是,這一切都在思想中。

  • a routine that you can do anywhere.

    我們快到了。

  • Great for beginners because you don't need any equipment

    差不多了。

  • as well as the exercises being pretty basic.

    開始了。

  • Anyone can do them, but be extremely effective.

    五秒鐘

  • Because they're the ones I started off on,

    堅硬,堅硬,堅硬。

  • but the ones that I still do to this day.

    AAH。

  • I mean, you can hear me.

    好的。

  • I'm pretty gassed at this point,

    所以你有它。

  • but we still got three more rounds to go

    那個六塊腹肌的第一輪,

  • to finish this routine.

    你可以在任何地方做的例程。

  • So if you guys enjoyed this routine,

    非常適合初學者的事業 你不需要任何設備,

  • enjoyed the workout, then smash that Like button.

    以及練習 很基本的,

  • And for more workouts sign up right now at thenx.com,

    任何人都可以做到,但是 非常有效。

  • become a member and get full access

    因為他們就是那些人 我開始了

  • to all our workout programs,

    還有那些我至今仍在做的事。

  • all our technique guides and our daily workouts

    我的意思是,你可以聽到我,我 在這一點上非常氣,

  • that are gonna have you shredded

    但我們還有三個 更多回合完成

  • and not just looking strong, but actually being strong.

    這個例程,如果你 伙計們喜歡這個例程,

  • Download the THENX app in the App Store

    然後享受鍛煉 像按鈕一樣粉碎。

  • to take our workouts with you everywhere.

    並進行更多鍛煉,簽字 現在到thenx.com,

  • We have people all around the world

    成為會員並獲得所有人的完全訪問權限

  • learning how to muscle up,

    我們的鍛煉計劃, 我們所有的技術指南

  • planche with ease properly, step-by-step

    和我們的日常鍛煉 你會被撕碎的

  • with the correct progressions all on our app.

    而不只是看起來很強壯, 實際上很強大。

  • So sign up today and become a member

    在App Store下載Thenx應用程序

  • and join the millions of THENX athletes

    隨身攜帶我們的訓練。

  • and start getting in the best shape of your life today.

    我們在世界各地都有人

  • Thank you guys for watching.

    學習如何鍛煉,計劃

  • I'll see you guys in the next Sunday's video.

    這些正確,一步一步,

  • Let me know what you want the next video to be about

    用正確的 我們的應用程序上的所有進展。

  • by commenting down below.

    所以,今天就註冊成為會員

  • (upbeat music)

    並加入數百萬的Thenx運動員

(soft music)

(輕柔的音樂)

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A2 初級 中文 美國腔 歡快 腹肌 鍛煉 伙計 練習 脂肪

6包ABS初學者,你可以在任何地方做。 (6 PACK ABS For Beginners You Can Do Anywhere)

  • 294 16
    李安安 發佈於 2021 年 01 月 14 日
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