8分钟无器械室内减脂紧身健身计划 8-Minute At-Home Workout, No Equipment Needed!

发表于 讨论求助 2022-05-19 10:48:01


PeterJKuhn

 

In this day and age, its difficult to find the time to go to the gym, or you might not even know what to do at the gym once you get there. Don’t feel hopeless. With a little bit of determination, you can transform your body in 30 days if you eat clean, and do this workout every day. Its designed for anyone to do! 

在现在这个时代,我们总是很难找时间去健身房,或者即便到了健身房也不知道该练些什么。别灰心。只要你有决心,在30天内完成体型的重大转变不是神话。你需要做的就是注意饮食,以及每天根据我这个健身计划进行训练。

Why Does my Workout Rock?

为什么我的健身计划好到跟别人不一样?

 

It requires no equipment

因为它既不需要器械

It works every major muscle in your body

又能锻炼你体内的主要肌肉

It raises your heart rate, providing both a toning, strengthening and cardio workout

它能加快心率,是您燃脂增肌、紧致线条的最佳有氧运动!

 

You should perform this workout with a timer or stopwatch. You will perform each movement for 30 seconds, and rest for 15 seconds. Try your best. If you can’t last the 30 seconds, it’s okay. You will get there, but you must challenge yourself if you want to improve.  

首先,你需要使用计时器。每个动作持续30秒,然后休息15秒。尽你所能,如果持续不了30秒也没关系,你会慢慢做到的,但是从心态上你必须要试着挑战自己,不要偷懒。

Before starting this workout, you should do some light stretching.

在开始这个健身计划之前,你需要做一些基本的拉伸动作。

These videos were filmed at Tsunami CrossFit, located at 佳天国际新城,三楼,芙蓉中路,长沙市。


Movements 动作

1. Squat Jumps 深蹲跳

2. Half Burpee 半波比条

3. Dips 

4. Jumping Lunges 弓步跳

5. Mountain Climbers 爬山







 

After you perform the last movement (Half Burpee) you will need to start back at the squat jumps and complete the set again. The entire workout will last ONLY 7.5 minutes! Use the last 30 seconds to catch your breath and cool down.  

在你做完上述最后一个动作后,你要继续回到深蹲跳这个动作,然后再次完成整套动作。这样下来整个过程才持续七分半钟,用最后半分钟调整呼吸。

If you do this simple workout daily, eat a clean diet, I guarantee that you will see a huge change in the first 2 weeks!  Ill be updating this account on diet and nutrition tips frequently. Stay tuned!

如果你每天只做这套健身动作,并且注意饮食,我保证你会在2周内看到明显的成效。那应该怎么样注意饮食呢?我会写给大家健康,饮食文章。请大家关注我。

 


Peter J. Kuhn is an American born Chinese and German singer/songwriter, CrossFit CFL1, and multi-sport athlete. Please follow for new original music and articles on American sports in China, CrossFit and health and nutrition. 


皮特龙是一位目前在中的美国歌手,歌曲作者,多乐器演奏者,表演家。此外也是一名运动员和Crossfit教练。了解更多健康饮食,美式运动以及原创音乐,请关注我的公众账号

 



Scan QR Code via WeChat 
to follow Official Account


发表