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  • Hi everyone, it's Katrina, and this is you Love Your Body series. Now today, we are going

    嗨,大家好,這是'卡特里娜,這是你愛你的身體系列。現在,今天,我們要

  • to Love Our Abs, so follow along. I'm going to just grab dumbbells. I have 8 pounds. And

    愛我們的腹肌,所以跟著一起。我'要只是抓住啞鈴。我有8磅。我有8磅。

  • I just want you to tip from side to side, warming up your waistline. And slide the dumbbells

    我只是想讓你從一邊到另一邊,暖和一下你的腰線。滑動啞鈴

  • down. And 4, 3, 2 and 1. Now we're gonna put one dumbbell down for your Love Triangle.

    下。4、3、2、1,現在我們要把一個啞鈴放下,作為你的愛的三角。

  • So you're going to put your left foot out to the side, and your right foot is facing

    所以你要把你的左腳伸出來,而你的右腳是面對的

  • straight forward. And then your right arm goes in the air, and roll your left arm right

    直接向前。然後右臂在空中,左臂向右滾動

  • down your leg, and then come up. Working that waistline right here. So we're toning that

    下你的腿,然後來了。工作,腰線在這裡。所以,我們正在調理

  • whole side. Okay, go down and then come up. It helps to look at the dumbbell and make

    整面。好了,下去後再上來。這有助於看啞鈴,並使

  • sure you're going straight down with it, and then right above you. Good. Okay, three more

    確保你'直下與它,然後在你上面。好的,再來三個。好的,再來三個

  • -- 3, 2 and 1. Other side, switch. Two more. Last one. Good. Now put that dumbbell down.

    -- 3、2、1,另一邊,換人。再來兩個最後一個很好 現在把啞鈴放下 Good.現在把啞鈴放下

  • We are going to go to the end of our mat. I want you to bend over. Come down into a

    我們要去我們的墊子的盡頭。我要你彎腰。彎下腰來

  • plank on your hands. Good. Stay right there. We are going to cinch from side to side. So

    手上的木板。很好,呆在那裡。呆在那裡。我們要從一邊到另一邊地收緊。所以...

  • you go this way and then go this way -- 4, 3, 2, last one. Now I want you to flip to

    你走這條路,然後走這條路... 4,3,2,最後一個。現在我要你翻到

  • your side. Dip down. Come up, plank. Flip to the side. Dip down, up. There you go. Stay

    你的身邊。蹲下上來,趴著。翻轉到一邊。蹲下,上。你去那裡。保持

  • with me. Two more. Last one. Good. Now I want you to go down into Downward Facing Dog, and

    和我一起。再來兩個最後一個。很好,現在我要你到 "倒立的狗 "裡去現在我要你到 "朝下的狗 "裡去,然後...

  • lift one leg up. Come to your elbow, one leg up. Into the middle. Lift up and do the opposite.

    抬起一條腿。來到肘部,單腿抬起。到中間。抬起來,做相反的動作。

  • Great job. And last one. Good. Now stay right here. Take a deep breath. Left leg in the

    幹得好還有最後一個。很好,現在呆在這裡。現在呆在這裡。深呼吸左腿在...

  • air to your elbow. Middle. To the side. And last one. Good. Now I want you to turn over

    空氣到你的肘部。中間。到旁邊。最後一個。很好,現在我要你翻身現在我要你轉過來

  • onto your back. We're gonna work the lower abs again. Hands underneath your bum. Bring

    到你的背部。我們要再次練習下腹肌。手放在屁股下面把...

  • your legs here. Now I want you to draw a heart, and then come up a little bit. Heart and then

    你的腿在這裡。現在我要你畫一個心形,然後再往上一點。心形,然後...

  • come up. Heart, come up. And heart. Good. Now go down. And back up. Okay, four more

    上來。心,上來。還有心。很好,現在下去吧現在下去。然後再上來好,再來四次

  • -- 4, 3. All the way down -- 2 and 1. Good. Now hands behind your head. We're going to

    -- 4、3,一直往下走,2、1,很好現在雙手放在腦後We're going to

  • crunch up to the middle, to the side, and to the side. Good. Now I want you to bring

    緊縮到中間,到邊上,再到邊上。很好,現在我要你把現在我要你把

  • your leg up when you come up to the side, middle, and side. Good. Just lift those shoulder

    你的腿抬起來的時候,你到了側面,中間和側面。好的只要抬起那些肩膀

  • blades off the ground, and you'll feel that all throughout your upper abs. Great job.

    葉片離開地面,你'會感覺到,整個你的上腹。偉大的工作。

  • Last set. To the side, to the middle, and to the side. Good. Reach for the sky. And

    最後一組。到邊,到中,到邊。好的。伸手向天。而

  • roll up. Alright, we want you to pair that with your Cupid's Cardio. And remember, your

    捲起。好了,我們希望你能把它和你的丘比特的心電圖配對。記住,你的

  • printable routine is at the link below. And check-in with us on Facebook, Twitter. And

    可打印的常規是在下面的鏈接。並與我們在Facebook,Twitter上籤到。和

  • leave a comment below with if you did the workout, if you loved it, and especially that

    在下面留下評論,如果你做了鍛鍊,如果你喜歡它,特別是那個

  • you love your body. See you next time.

    你愛你的身體。下次見。

Hi everyone, it's Katrina, and this is you Love Your Body series. Now today, we are going

嗨,大家好,這是'卡特里娜,這是你愛你的身體系列。現在,今天,我們要

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Love Your Abs Routine With Katrina! | Tone It Up Love Your Body Series

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    Why Why 發佈於 2013 年 03 月 25 日
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