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  • Hey what's up Six Pack Shortcutters, Mike here. today we're going to talk about

    嘿六塊肌速成者們 我是麥克 今天我們要談談

  • "the afterburn effect" and what it is and how you can get

    何謂「運動後燃脂效應」以及如何可以讓你

  • super ripped and why we based our whole program on it

    變得超級健壯 以及我們為何將整個課程內容建基於此

  • so the afterburn effect, what it is is it's when your body burns calories

    運動後燃脂效應是什麼?是當你身體運動後

  • up to 48 hours after you finish working out

    卡路里可以燃燒持續48小時

  • so you can work out today and up to 48 hours afterwards, you're continuously still

    所以你今天運動玩後連續48小時仍在

  • burning calories

    燃燒卡路里

  • very different than a normal workout because usually you go to gym for let's say

    跟一般健身行程很不一樣的是 你通常會在健身房待大概

  • 45 minutes or an hour

    45分鐘或一小時

  • you workout, your heart rate is high, your body temperature is high

    你開始健身 心跳率上升 體溫也上升

  • but the moment that you're done working out, your rate drops back down

    但當你做完運動時 你的心跳率會下降

  • and so is your body temperature and you stop burning calories

    體溫也是 然後卡路里停止燃燒

  • The problem with that is there's 24 hours in a day

    問題是一天有24小時

  • but if you burn calories for only one hour. What you're burning the other 23 hours?

    但你若只燃燒一小時 剩下23小時要燃燒什麼?

  • Now unless your job is very very physically active and you're continuously

    除非你的工作極度需要體能上的活動或你會持續

  • running around throughout the day,

    一整天的跑來跑去

  • most of us I find are just sitting around and they're not burning as much

    我發現大部分的人只是坐在那兒並未燃燒

  • calories as they need to they need to

    足夠的卡路里

  • which is why normal people have such a hard time losing weight and losing fat

    這就是為何一般人減重或減脂時會遇到困難

  • because you're not burning enough calories throughout the day

    因為你整天下來並未燃燒足夠的卡路里

  • but the afterburn effect allows you to burn calories

    但運動後燃脂效應讓你在48小時後

  • 48 hours afterwards continuously here's a good example

    持續燃燒卡路里 這裡有個好例子

  • Think about, let's say working on your chest. you have two exercises. You have a

    就胸肌的訓練來說 你有兩種訓練 一種是

  • bench press and you have a cable fly

    平板臥推 另一種是拉力器夾胸

  • where you're grabbing the cables and you go like this and you work your chest

    你像這樣抓著拉力器來訓練胸肌

  • So a cable fly, when you do this, it just works your chest. When you have a bench press,

    所以當你做拉力器 只能訓練到胸肌 當你做平板推臥時

  • it works your chest, your shoulders and it works your triceps.

    可以訓練到你的胸肌 肩膀 及 三頭肌

  • Three muscle groups verses cable fly one muscle group.

    三個肌肉群對上拉力器的一個肌肉群

  • So three muscle groups burns more calories

    所以三個肌肉群可以燃燒更多卡路里

  • uses more muscle fuel and in turn are going to activate

    使用更多肌肉燃料也可以因而啟動

  • the afterburn, so you've got to make sure you're doing the right exercise, too.

    運動後燃脂效應 所以你也要確定是否做對運動

  • Now keep this in mind guys you can't go ahead and just jump onto the training with

    現在請記住:你們不行直接開始用運動後燃燒技巧

  • the afterburn techniques right away

    來訓練

  • you have to get your body ready because people that are in my program

    你得先讓自己的身體做好準備 因為我課程中的許多人

  • we have a lot of things that we have to do before we actually start triggering the afterburn effect

    在我們開始真正啟動運動後燃燒效應之前 我們還有很多事得做

  • So keep this in mind if you're not a member in our program no worries

    所以請記得:你如果並非此課程的一員 不用擔心

  • What I want to do though is to A) Make sure you're doing the right exercise

    我想做的其實是 A.確保你做對運動

  • by far the next two weeks

    接下來兩週

  • try this. And make sure you do the right exercise, keep them compound,

    試試這個 然後確保你是在做正確又多樣的運動

  • multi-muscle groups when you're doing the exercises

    在做運動時有訓練到多個肌肉群

  • Make sure you rest time keep it anywhere from about 60 seconds up to 90 seconds

    確保你的休息時間介於60-90秒間

  • and also be consistent on your workouts. Workout anywhere from about

    以及訓練是有一致性的 一週的訓練大概介於

  • 4 to about 6 days a week

    4到6天

  • for the next two weeks to get your body ready game. Afterwards, you can start applying

    在接下來的兩週來讓你的身體準備好 之後你可以開始運用

  • the other techniques which is keeping your rep slower, use your heavy weight

    其他技巧 像是反覆次數變慢及運用體重

  • keeping your rest times even lower and

    減少休息時間並且

  • also keeping the sets a lot higher and your set range should be anywhere from about

    也提高組數 組數範圍應大概介於

  • 6 even up to about 8 sets, because remember you gotta have enough volume to completely

    6至甚至8組 因為記住你得有足夠的強度來完全

  • drained down the fuel inside your muscles. So if you want more information on the afterburn

    耗盡你肌肉中的燃料 所以你若想要知道更多關於後燃燒的資訊

  • check out the website SixPackShortcuts.com I'll see you guys next time

    請上Sixpackshortcuts.com 我們下次見

Hey what's up Six Pack Shortcutters, Mike here. today we're going to talk about

嘿六塊肌速成者們 我是麥克 今天我們要談談

字幕與單字

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A2 初級 中文 美國腔 燃燒 運動 胸肌 訓練 效應 小時

燃燒脂肪與AFTERBURN EFFECT(這裡是如何)。 (burn fat with the AFTERBURN EFFECT (here's how))

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    Tong-Ann Sytwu 發佈於 2021 年 01 月 14 日
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