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  • Hi, I'm Denise Austine.

    嗨~我是 Denise Austine

  • Here is some easy exercise that you could do for the waistline,

    我要來介紹一些針對腰部的簡單運動

  • sitting right there at your office.

    讓你坐在辦公室也可以做運動

  • They are easy and everybody can do them.

    這些運動都非常簡單而且每個人都可以做

  • Let's begin.

    讓我們開始吧!

  • Pull your knee in and take it down.

    將你的膝蓋往內縮後再放下

  • In and take it down.

    往內縮,再放下

  • You're pulling through the abdominals sucking in the gut.

    你用腹肌的力量往內縮,縮小腹

  • Pulling the navel to the spine and using your abdominals to pull it up.

    把肚臍往脊椎縮並用腹部肌肉的力量往上提

  • This is a great ab exercise that actually gets the lower tummy too.

    這是一個很棒的腹部運動,而且也可以鍛鍊小腹

  • So nice and tall pull it,

    把腿往上抬,抬好抬高

  • feel your tummy contracting engage the abs

    感受到你的腹部肌肉緊縮

  • Okay, let's take it to the next level.

    好的,現在我們要進到下一階段

  • Give this one a try.

    試試看這個動作

  • Pull it in and out and in and out.

    把腳往裡縮在往外伸,往裡縮再往外伸

  • This one is a little more advanced but give it a try

    這個動作比較有點難度,但是你一定要嘗試看看

  • because it really works the whole tummy,

    因為它可以運動到你整個腹部

  • the front of your abs,

    你前面的腹肌

  • the rectus abdominis muscle

    也就是你的腹直肌

  • Pull it in and out two more.

    再做兩次,往裡縮再往外伸

  • Last one and now let's work the sides of the waistline,

    最後一次,然後現在來運動你的腰部側邊

  • the oblique

    也就是斜肌

  • Pull in to the side.

    往側邊內縮

  • Pull in

    往內縮

  • Cinch in that waistline.

    讓腰部緊實

  • Pull in.

    往內縮

  • So there's easy things that you could do to target on that tummy.

    你可以做這些針對腹部的簡單運動

  • We all need to work on that waistline, right?

    我們都需要鍛鍊我們的腰部,對吧?

  • That's the area we all have problems because we're sitting too much

    腰部是我們都會面對的問題,因為我們都坐太久了

  • and not get in enough aerobic exercise.

    而且沒有做足夠的有氧運動

  • So these are easy simple things that you could do to just help that waistline.

    所以你可以用這些簡單的運動來鍛鍊腰部

  • Turn to the other side and pull in and out.

    轉向另一邊,往內縮再往外伸

  • That's it.

    就是這樣

  • Really pull!

    確實的往內縮

  • Feel it!

    去感覺它!

  • You should cinch in the waistline.

    你應該讓腰部緊實

  • Pull it in and out.

    往內縮再往外伸

  • If you just do a few of these, they really help you.

    假如你有做一些這種運動,它們對你的確有幫助

  • Last one...okay and release.

    最後一次....好的,然後放鬆

  • Now let's rotate the waistline.

    現在轉動你的腰部

  • That's another area of the body you should work on through the rotation.

    這是身體另一個需要透過旋轉來鍛鍊的部位

  • Simple ways to keep the circulation going through the spine.

    用簡單的方法來維持脊椎血液循環流通

  • Since your spine is your lifeline, you got to keep it healthy,

    因為你的脊椎是你的生命線,你必須要將它保持在健康狀態

  • keep it strong.

    保持在強壯的狀態

  • Circulation is the key. And now let's reach to the floor and up,

    血液循環是達到的關鍵。現在將手碰到地板再舉起

  • reach to the floor and up

    碰到地板再舉起

  • great for those love handles that we hate.

    這對消除我們討厭的腹部贅肉有幫助

  • Great! Just work that waist

    太棒了!鍛鍊那腰部的贅肉

  • Twist and lift.

    旋轉腰部手碰地再舉起

  • Keep your feet flat on the floor and try not to do this

    將你的腳平貼在地上,但切記不要

  • if you're having your wheels on your chair.

    在坐有輪子的椅子時做這個動作

  • It's a little harder,

    這個動作有點難

  • so make sure you're stable and you're safe

    所以你要確保你位置是穩固的,你的狀態是安全的

  • That's the key.

    這是關鍵

  • Two more.

    再兩次

  • Last one and release.

    最後一次然後放鬆

  • Now for those of you that really want to challenge yourself.

    現在針對那些很想挑戰自我的你們

  • Give this one a try.

    你可以試試這個動作

  • Hold your knees up

    將你的膝蓋抬起

  • Hold it up, hold it up.

    把它抬起來,把它抬起來

  • You could do it, you could do it.

    你可以的,你可以的

  • Come on, come on, come on.

    加油,加油,加油

  • My good old friend Jack Lalanne used to do this,

    我的老朋友 Jack Lalanne 以前常做這個動作

  • and he is strong.

    而且他很強壯

  • Okay and release.

    好的然後放鬆

  • Take a nice deep breath and exhale.

    深呼吸一下,然後吐氣

  • Enjoy your day by toning and slimming right there at your office.

    好好享受一下在辦公室就能瘦身的美好時光

Hi, I'm Denise Austine.

嗨~我是 Denise Austine

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