Name: 8分鐘AB鍛鍊 (8 MINUTE AB WORKOUT)
Uploaded: 2021-01-14T10:55:31.000Z
Duration: 10 min 10 s

大家好，我是 Arica Sky，歡迎回到

現在進行式

Today we're gonna do an eight minute ab workout.

今天我們要來做 8 分鐘腹肌訓練。

and I know that we're afraid of gaining weight

and losing definition during the holiday season.

但在假期期間又會吃太多沒有克制。

and keep that six pack that you've been working on all year,

又兼顧維持整年都在練的六塊肌。

Alright we're gonna take a 15 second rest

which is 45 seconds of mountain climbers.

結束，要確定你有全力以赴在做。

Next we're gonna go on to 45 seconds of crucifix.

接著我們要做 45 秒的仰臥摸腳跟。

Alright now we've got 45 seconds of leg flutters.

結束，先在我們要做 45 秒的仰臥低抬腿。

Make sure you keep your core tight and keep those legs low.

確保你的核心要緊實，腿不能抬得太高。

Those vaults are not gonna come without the work.

Alright on those you really wanna make sure

結束，這動作要確保你們的核心

Next movement is gonna be plank side to side for 45 seconds.

下一個動作是 45 秒的棒式軀幹側轉。

This is really gonna engage your obliques

Make sure you're getting the full range of motion

確保你臀部動作的幅度要夠大，

and then we're going right in to plank knees to elbow.

接著我們要進入到棒式腳前抬。

Alright 15 seconds rest and we're almost there.

結束，休息 15 秒，我們快要做完了。

我們要直接進入到腳踏車的動作。

Alright 15 seconds and then we have the last exercise,

結束，休息 15 秒，接著我們來到最後一個動作

which is gonna be Russian twists for 45 seconds.

It's really gonna get you those side obliques.

Alright that completes today's eight minute ab workout.

結束，最後一個結束了今天的訓練。

If you like this video make sure you smash that like button

如果你喜歡這部影片，記得要按讚，

during that holiday season make sure that you're

假期的飲食放肆，要確保你的健身運動有融入一些

incorporating those high-intensity workouts,  just like this one.

If you wanna get in the best shape of your life

our technique guides and our daily workouts.

動作指導以及我們的日常訓練。

to take our workouts with you everywhere.

到哪裡都可以跟著我們一起健身。

Thank you so much for watching and remember

we post every Sunday 8pm USA Eastern time.

我們美東時間每周日晚上 8 點都會上傳新影片，

字幕列表影片播放

8分鐘AB鍛鍊 (8 MINUTE AB WORKOUT)

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