But it can also be expensive and confusing.

但是運動也可能很昂貴並且令人感到困擾。

Good news!

好消息！

You can do these 12 totally free exercises pretty much anywhere

你可以無時無刻在任何地方做這12種免費的運動，

anytime using nothing but your own body weight.

.而且除了利用你本身的體重之外，無需其它工具。

So sorry.

所以不好意思囉！

You're out excuses.

你沒有任何拒絕的理由。

Pushup.

扶地挺身

Put your hands on your shoulders and keep your feet hip width apart.

將你的手放置於肩膀的位置，然後雙腿與臀部同寬。

Keep your body in a straight line from the back of your head to your hips.

將你的身體從後腦杓到臀部保持一條直線。

Don't toss your head or lift your butt

不要仰起你的頭或翹起你的屁股。

Keep your elbows in and close your body throughout the movement.

在整個運動的過程，將你的手肘朝內然後靠近你的身體。

Plank is like a pushup.

平板撐體這個動作跟伏地挺身相似。

except you don't move.

除了你不用移動這一點外。

Your body should be in a straight line.

你的身體必須成一直線。

Tighten your core, tuck your chin, look at the floor, keep your feet hip width apart.

繃緊身體，收起下巴，眼睛看地板，雙腳與臀部同寬。

Squeeze your ass.

夾緊屁股。

and breathe.

然後呼吸。

To up the ante, do plank taps.

想要提高難度的話，可以做平板點擊。

Keep your body still as you tap your left shoulder with your right hand.

用右手拍左邊肩膀，同時身體要保持不動。

Then tap your right shoulder with your left hand.

再用左手拍右邊肩膀。

Carry on!

繼續！

alternating between hands and getting fit as (beep).

雙手輪流鍛鍊身體就好像你在(消音:髒)。

Glute bridge

臀橋

Lie on your back with your feet hip width apart.

平躺在地上讓雙腳與臀部同寬。

toes facing forward and your knees bent.

腳指頭朝前，並且彎曲膝蓋。

Contract your abs and push through your heels to lift your hips off the god (beep) floor.

縮小腹，力量經由腳踝推出，將臀部推離開(消音:髒)地面。

There are four lunges you need to know to change your life.

你絕對要知道以下四個可以改變你人生的下蹲動作。

Side lunge

側步蹲

By keeping your chest up, shift your weight through your mid foot in heel.

將胸部挺直，將重心由腳弓轉移至腳後根。

While lunging as low as your flexibility allows.

蹲低至柔軟度可及能力範圍。

Don't get (beep) sloppy like your knees travel forward pass your toes.

不要讓你的膝蓋(消音:髒)鬆軟地超過你的腳趾頭。

To do a reverse lunge,

做後跨步的時候，

start out standing straight.

先立正站好。

Step one foot backwards.

將一隻腳往後踏。

Keeping your front knee at a 90-degree angle.

讓前腳膝蓋保持90度彎曲。

keep your chest up like you give a (beep).

挺胸就好像你(消音:髒)。

And distribute your weight evenly between your feet.

將全身重量平均分配於雙腳間。

Allow your back knee to lightly tap the floor.

讓你的膝蓋輕觸地板。

And push through your front heel as you stand up.

在力量推至前腳跟時，站起來。

Spider lunges sound scary.

蜘蛛弓步聽起來很可怕。

if you're afraid of spiders. But they're not.

如果你害怕蜘蛛的話。不過它們不是蜘蛛。

Start at the top of a pushup position.

先從伏地挺身的預備姿勢開始。

Bring your right foot to the outside of your right hand.

將右腳放置右手的外側。

landing with a flat foot.

腳掌貼平地面。

Bring your foot back to plank.

再讓腳回到平板撐體的姿勢。

and repeat on the other side.

然後換腳重複動作。

Keep your shoulders over your hands.

將肩膀維持在手的正上方。

and your hips in line with your body.

然後屁股和身體成一條線。

You got this, dog!

你做到了，累垮的夥伴！

Jumping lunges aren't for pussies.

弓步跳並不是給軟弱的人。

Keep your front knee at 90 degrees and lunge as low as your flexibility allows.

將前腳膝蓋保持在90度彎曲，然後蹲低至你柔軟度可及的程度。

without the back knee touching the floor.

後腳膝蓋不要碰到地板。

seriously, don't let it touch.

我是認真的，不許讓它碰到地板。

Keep your torso vertical as (beep).

將你的身軀保持垂直就像(消音:髒)。

and your weight distributed between your feet.

然後分散重心至兩腳中。

Jump and switch your feet.

跳躍並且換腳。

land softly.

輕輕地落地。

Single-leg deadlift.

單腳硬舉。

Keep your back flat, your core tight.

將背部保持平坦，身體核心繃緊。

and your weight evenly distributed in your planted leg.

然後將你的重心平均地分配在著地的腳上。

Raise one leg behind you.

將一隻腳往後舉起。

Hinging at the hips with your toes pointing down.

腳跟到膝蓋垂直地面，同時保持背部平坦(hip hinge)，腳趾頭朝下。

Don't be an ass (beep). Being only as low as your flexibility allows.

不要當一個(消音:髒)。低至柔軟度可及範圍。

Pull yourself back to stand.

將身體拉回至站立姿勢。

Using the hamstring of your planted leg.

使用著地那隻腳的肌腱。

Keep your head neutral and keep going.

將頭保持在正中央然後繼續。

Squat

深蹲

Put your feet somewhere between hip and shoulder width apart.

將兩腳打開，寬度介於肩膀以及臀部之間。

Turning your toes out is needed, keep your chest tall.

必須將腳趾頭朝外，將胸腔保持在高處。

and look ahead and slightly up.

然後向前看再慢慢起身。

As you bend, be sure your knees track in line with your toes.

當你彎曲的時候，確保你的膝蓋跟腳趾頭在一直線上。

Squat only as deep as your flexibility allows.

只要深蹲至柔軟度可及範圍即可。

You know how deep that is.

你知道該蹲到多低。

When you're feeling advanced, it might be time for the squat jump.

如果你想要進階版，是時候來個深蹲跳了。

Squat until your thighs are parallel with the floor.

深蹲直到你的大腿和地板平行。

with your chest up.

同時胸部挺直。

Hold you arms straight as you squat,

深蹲的時候將手臂拉直，

and push them behind your back as you jump.

然後跳躍的時候將手臂往後甩。

Exhale as you jump as high as you (beep) think you can,

跳起來地同時吐氣，你(消音:髒)覺得你能跳多高就跳多高，

and land softly.

然後輕輕地落地。

Walkout

步行

Keeping your legs as straight as your flexibility allows,

將兩腳盡量打直到柔軟度可接受範圍，

and your back flat. Bend at your waist and place your hands on the floor in front of you.

並保持背部平坦。彎下腰來將手掌心貼在前面的地面上

Keep your core tight as you walk your hands out to a climb position.

將雙手向外走至爬行姿勢，保持身體核心緊繃。

Push your hips as high as possible. Impress your heels into the ground.

將臀部盡可能地推高。腳後跟向下施力的同時，

as you walk your hands back in.

雙手移回身體處。

It's about the God (beep) journey after all,

這終究是一趟該(消音:髒)的旅程,

not the destination.

而不是終點。

You look fitter already!

你現在身材看起來已經更好了！