- What's up, THENX athletes?

- 怎麼了Thenx運動員？

Today, I'm gonna show you a six pack abs workout

今天我要告訴你 六塊腹肌鍛煉

that you can do anywhere

你可以在任何地方做。

and this workout is gonna be perfect for beginners

而這項訓練將會發生 適合初學者

because a lot of these moves are exercises

因為很多這些動作都是練習

that you can just get right into.

你可以直接進入，

You don't really have to have

你真的不需要 有任何先驗知識

any prior knowledge on how to do these.

關於如何做到這些。

These are pretty basic movements,

這些是非常基本的動作，

but they're super effective when it comes

但它們非常有效 當談到燃燒脂肪

to burning fat and getting a six pack ab.

獲得六包裝ab。

And best of all, all these exercises require zero equipment.

最重要的是，所有 這些練習需要

All you need is your body and the ground

零設備，所有你需要的 是你的身體和地面

and gravity and you're good to go.

和重力，你很高興。

Now this routine I've created for you guys

現在，這個例程我已經 為你們創造的

is gonna have a mixture

會有混合物 燃燒脂肪的運動，

of fat burning exercises, ab sculpting exercises

ab雕刻練習 我們將要使用

and we're gonna be using different exercises

目標的不同練習 我們腹肌的不同區域。

to target different areas of our abs.

腹肌是一個非常大的肌肉群，

The abdominals is a very big muscle group,

這將是需要的 很多不同的類型

which is gonna require a lot of different types

針對每個區域的練習，

of exercises to target every single area.

上腹肌，下腹肌， 你的腹肌或斜肌的中間，

The upper abs, lower abs, middle of your abs,

以及其他一切。

your obliques and everything else in between.

所以，要真正美觀， 你必須針對所有方面

So to be really aesthetic,

那個肌肉群。

you have to target all aspects of that muscle group.

而且，當然，我們是 要融入

And of course, we're gonna be incorporating

脂肪燃燒練習 燃燒那層脂肪

fat burning exercises to burn

就在我們的腹肌上方 讓他們真正表現出來

that layer of fat right on top of our abs

並使它們更美觀。

to make them really show,

最重要的是，這個 ab例行公事就要做了

to make them a lot more aesthetic.

你的核心超強。

And the best of all, this ab routine

這些都是相同的練習 我開始了

is gonna make your core super strong.

而且我仍然使用到今天。

These are the same exercises that I got started with

所以，有了正確的 營養和鍛煉

and I still use to this day.

我正準備告訴你們，

With the right nutrition and the workout

你是不是沒關係 初學者或高級，

that I'm right about to show you guys,

這個鍛煉會讓你撕碎。

it doesn't matter if you're a beginner or advanced,

最重要的是，你可以在任何地方這樣做，

this workout is gonna get you shredded.

所以絕對沒有任何藉口。

And best of all, you can do this anywhere.

伙計們，讓我們一起去做。

So there are absolutely no excuses.

你準備好了嗎？

So, let's go and do this together guys.

第一個練習是 要高膝蓋水龍頭。

Are you ready?

我們要去45歲 秒開，15秒關。

First exercise is gonna be high knee taps.

我們去吧。

We're gonna go for 45 seconds on, 15 seconds off.

（歡快的音樂）

Let's go for it.

伙計們，一定要保持呼吸。

(soft dance music)

只是調節呼吸

Make sure to stay breathing, guys.

（歡快的音樂）

Just regulate that breathing.

這將是一塊蛋糕。

And this is gonna be a piece of cake.

（歡快的音樂）

(soft dance music)

所以，現在我們得到了 我們全身動，

So right now we're getting our whole body moving,

讓心率上升 並開始燃燒那脂肪

getting that heart rate up

這也將讓我們的身體準備好

and start burning that fat.

所以當我們搬進去的時候 那些更難的核心練習，

This is also gonna get our body ready

這真的會產生更強烈的影響

so that when we move into those harder core exercises,

因為我們把一切都搞砸了。

it's really gonna take a stronger effect

（歡快的音樂）

cause we get everything fired up.

喔。

Whew, alright.

好的。

Next one we have, Russian twists.

我們有下一個，俄羅斯曲折。

Let's go right into it.

讓我們進入它。

So legs up, keep those legs straight.

所以，抬起腿，保持腿部挺直，

Touch one side, touch the other side.

觸摸一側，觸摸另一側。

Keep that core tight, regulate that breathing.

保持核心緊張， 調節呼吸。

(electronic music)

（歡快的音樂）

Don't give up guys, we're just getting started.

不要放棄，伙計們，我們 剛剛開始。

Pace yourself.

節奏自己。

If you can go fast, challenge yourself, go for it.

如果你能快速前進，那就挑戰吧 親愛的，去吧。

If you can only go slow, take it easy, chill.

如果你只能放慢速度， 放輕鬆，冷靜，

Eventually, you're gonna get a lot better at this.

最終你會 在這方面做得更好。

The most important thing

最重要的是要確保

is to make sure that your form is on point

你的表格已開啟 點和其他一切

and everything else will progress.

會進步的。

We're on out way to six pack abs, baby.

但是，我們正在前進 嬰兒，六塊腹肌。

Keep those cores tight.

保持這些核心緊張。

(electronic music)

（歡快的音樂）

Alright, next exercise we have is leg raises.

好的。

You guys ready for that?

我們接下來的練習是腿部抬高。

Let's go for it.

你們準備好了嗎？

Alright, so all the way up, all the way down.

我們去吧。

You want to come to about six inches off the ground.

好吧，一路如此 一直向下。

Make sure you're going all the way up and all the way down.

你想談談 離地面六英寸。

Keep those legs straight.

但是，請確保你一路走來

(slow tempo music)

一路下來

There we go, almost there guys.

保持這些腿伸直。

Five more seconds.

（歡快的音樂）

Three, two, there we go.

我們走了。

Alright, next move we have hip raises.

伙計們，幾乎就在那裡。

Alright, here we go guys.

五秒鐘。

This move, form is everything.

三，

Legs straight out tight, tight together.

二，

You're gonna bring them in and you'll bring your body up.

我們走了

Back down, straight out.

好的。

Let's go for it.

接下來，你有髖關節加註。

(dance music)

好吧，我們來吧。

Form is everything on this one, guys.

這一舉動，形式就是一切。

(dance music)

腿伸直，緊，緊在一起，

Keep that breathing.

你要帶它們 在，然後你會帶來

(dance music)

你的身體向上，向下， 直接，讓我們去吧。

Whew, alright.

（歡快的音樂）

Now you're starting to feel it, hopefully.

伙計們，表格就是這一切。

Okay, so the next move we have is flutter kicks.

（歡快的音樂）

Let's go right into those.

保持呼吸。

Legs straight, core tight from this position.

（歡快的音樂）

One leg up, one leg down.

喔。

(electronic music)

好的。

This is an excellent move for tightening that core,

現在你開始有了感覺，希望如此。

strengthening that core and also burning that fat.

好的，那就是下一個 我們有撲克踢。

This is one of my favorites.

讓我們直截了當。

I literally started off on this move right here.

雙腿伸直，核心 從這個位置來看，

This is one of the first ones I ever did for abs.

一條腿向上，一條腿向下。

(electronic music)

（歡快的音樂）

This is one of those excellent moves

所以，這是一個很好的舉動 收緊那個核心，

that targets that lower core.

加強核心 並燃燒那脂肪。

That's normally one of the most hardest places to hit.

這是我的最愛之一。

Alright, now let's go for some plank.

我真的開始了 在這一舉動就在這裡。

Now we're gonna use a different angle

這是第一個 那些我為絕對做過的。

to target those abs, alright?

（歡快的音樂）

And also, a different flex too.

這是一個很好的舉動

Let's go right into it.

針對較低的核心。

We're gonna go into a plank.

這通常是其中之一 最難打的地方。

We bring one knee up, come back down.

好吧，現在讓我們去尋找一些木板。

Other one up and come back down.

所以現在我們將使用不同的角度

Let's go for it.

瞄準那些腹肌，好嗎？

(slow tempo music)

而且，也有不同的靈活性。

It's all about control.

讓我們直接進入它。

Keep that core tight that whole time, guys.

走進木板，我們帶上一個膝蓋

Don't ever loosen it.

另一個 起來然後回來。

That's the most important part.

我們去吧。

Bring those knees up.

（歡快的音樂）

Alright.

這都是關於控制， 保持核心緊張

So now we're gonna switch it up again, hit another angle.

伙計們， 不要放鬆它，

We're gonna go to chair sit ups.

這是最重要的部分。

From this position, you wanna keep your legs up

把膝蓋抬起來。

so that way you're automatically engaging that core.

好的。

And we're gonna put our hands,

所以現在，我們將再次切換。

let's start with one side first.

打另一個角度。

Activate that core, keep that core tight.

我們要坐在椅子上。

Keep these feet up.

所以，從這個位置來看，你 想要保持雙腿，

(soft music)

這樣你就是這樣 自動參與該核心

This one is an ab-killer, guys.

我們想把我們的 讓我們開始吧

If you're doing this with me, hang in there.

一方面先。

We're almost there.

激活該核心。

Regulate that breathing.

保持核心緊張。

(soft music)

保持雙腳。

When you guys go up, try to go up.

（歡快的音樂）

Try to touch the ceiling.

伙計們，這是一個削皮器。

You guys really want to reach for it.

如果你這樣做的話 和我一起，在那裡，

Here we go, we're almost there.

我們快到了， 調節呼吸。

Alright, so the next one we're gonna go for

（歡快的音樂）

is seated in and outs.

當你們上去的時候，試著上去，

Another different angle.

試著觸摸天花板， 你真的很想

We're gonna go straight out, keep that core tense

達到它。

and bring 'em right back in.

我們走了，我們快到了。

Alright guys, let's go for it.

好的。

Make sure to go all the way out, all the way in.

所以，下一個我們要去的

Form is everything.

坐著進出。

Especially if there's a lot of beginners

另一個角度， 我們要直接走出去

watching this right now,

保持核心時態和 把他們帶回來。

you want to start with perfect form

好吧，伙計們？

because you're gonna grow off of perfect form.

我們去吧。

You start with sloppy form,

一定要全力以赴 出路，一路走來。

you're gonna grow off of that sloppy form.

形式就是一切。

You don't want that.

特別是如果有很多 初學者看這個

(dance music)

現在，你想 從完美的形式開始

If you need to stop, stop.

因為你會成長 完美的形式。

Take that break, but keep going.

如果你從草率開始 形式，你會成長

Don't give up, no matter what.

擺脫那種草率的形式， 你不想那樣。

Alright, we're gonna build that discipline.

（歡快的音樂）

That's also just as important as working out

如果你需要停下來 停下來休息一下

cause you're only as good as you continue to push.

但繼續前進。

So with that said, we're gonna move in

不管怎樣都不要放棄，好嗎？

to the last exercise, guys.

我們要建立這個紀律。

We have jumping jacks.

那也是如此 鍛煉很重要。

This is gonna really finish off the job right here.

因為你只是一樣好 當你繼續推動，

Get us those six pack abs coming in.

所以說，我們要搬家了

Here we go.

伙計們，進入最後一次練習。

So this is the last exercise, guys.

我們有跳躍千斤頂。

Push it as hard as you can.

這真的要結束了 在這里工作。

This one, you don't want to stop.

讓我們這六塊腹肌進來。

You want to give this everything you've got,

開始了。

this last exercise.

伙計們，這是最後一次練習。

Build that discipline.

盡可能地推動它。

That's what first gonna allow you to go on

這個你不想停止。

that extra reps, go on that extra time.

你想要這個 你最後得到的一切，

And eventually, your strength is gonna catch up with you.

這最後一個練習。

You're gonna progress super quick.

（歡快的音樂）

But, it's all in the mindset.

建立這種紀律。

We're almost there, almost there.

這是第一個允許你的東西

Here we go, five seconds.

繼續那些額外的代表， 繼續那個額外的時間。

Hard, hard, hard.

最終，你的力量 會趕上你的，

Alright, so there you have it.

你會超級快速地進步。

Round one for those six pack abs,

但是，這一切都在思想中。

a routine that you can do anywhere.

我們快到了。

Great for beginners because you don't need any equipment

差不多了。

as well as the exercises being pretty basic.

開始了。

Anyone can do them, but be extremely effective.

五秒鐘

Because they're the ones I started off on,

堅硬，堅硬，堅硬。

but the ones that I still do to this day.

AAH。

I mean, you can hear me.

好的。

I'm pretty gassed at this point,

所以你有它。

but we still got three more rounds to go

那個六塊腹肌的第一輪，

to finish this routine.

你可以在任何地方做的例程。

So if you guys enjoyed this routine,

非常適合初學者的事業 你不需要任何設備，

enjoyed the workout, then smash that Like button.

以及練習 很基本的，

And for more workouts sign up right now at thenx.com,

任何人都可以做到，但是 非常有效。

become a member and get full access

因為他們就是那些人 我開始了

to all our workout programs,

還有那些我至今仍在做的事。

all our technique guides and our daily workouts

我的意思是，你可以聽到我，我 在這一點上非常氣，

that are gonna have you shredded

但我們還有三個 更多回合完成

and not just looking strong, but actually being strong.

這個例程，如果你 伙計們喜歡這個例程，

Download the THENX app in the App Store

然後享受鍛煉 像按鈕一樣粉碎。

to take our workouts with you everywhere.

並進行更多鍛煉，簽字 現在到thenx.com，

We have people all around the world

成為會員並獲得所有人的完全訪問權限

learning how to muscle up,

我們的鍛煉計劃， 我們所有的技術指南

planche with ease properly, step-by-step

和我們的日常鍛煉 你會被撕碎的

with the correct progressions all on our app.

而不只是看起來很強壯， 實際上很強大。

So sign up today and become a member

在App Store下載Thenx應用程序

and join the millions of THENX athletes

隨身攜帶我們的訓練。

and start getting in the best shape of your life today.

我們在世界各地都有人

Thank you guys for watching.

學習如何鍛煉，計劃

I'll see you guys in the next Sunday's video.

這些正確，一步一步，

Let me know what you want the next video to be about

用正確的 我們的應用程序上的所有進展。

by commenting down below.

所以，今天就註冊成為會員

(upbeat music)

並加入數百萬的Thenx運動員