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  • Exercising can make you a happier, chiller, more sexually aroused person.

    運動可以讓你成為一個更快樂,更放鬆,更性感的人。

  • 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!

Exercising can make you a happier, chiller, more sexually aroused person.

運動可以讓你成為一個更快樂,更放鬆,更性感的人。

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B2 中高級 中文 美國腔 BuzzFeed 膝蓋 深蹲 身體 腳趾頭 肩膀

12 個健身運動,改變你的人身與人生(12 Exercises To Change Your Life)

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    沈家后 發佈於 2015 年 01 月 24 日
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