在客廳就能做的高強度有氧運動
The High-Intensity Cardio Workout You Can Do In Your Living Room
在客廳就能做的高強度有氧運動Can’t make it to the gym? No problem, this 10-minute workout is designed for small spaces. Full of cardio and high-intensity movements, this workout is sure to make you break a sweat and get your daily workout in without ever leaving your apartment or hotel room. Read this article and follow along with fitness expert Lauren Williams to complete the workout!
不能去健身房了？沒問題，這個10分鐘的鍛鍊就是爲小空間而設計的。這種鍛鍊全都是高強度有氧運動，肯定會使你出汗，而且是不用離開公寓或賓館房間就能進行的日常運動。閱讀本篇文章，跟隨健身專家勞倫•威廉姆斯去完成鍛鍊吧！
If you don’t have time to get to the gym you can still get in a killer workout at home, even if you don’t have a lot of space. Here’s a 10-minute cardio workout designed specifically for tight spaces.
如果你沒時間去健身房，你仍然可以在家裏進行殺手鍛鍊，即使家裏的空間不大。本文介紹了專爲緊密空間而設計的10分鐘有氧運動。
Single leg reach and hop: We’ll start on our lower body with a single-leg reach into a hop. Start by standing on the left leg, and then reach your right leg back keeping it hovering off the ground. Then bring your right leg forward, bring your knee up, and hop. Once you have it, speed it up. Do this for 50 seconds, and then switch legs.
單腿伸展和單腿跳：首先從下半身開始，單腿拉伸跳躍。首先，左腿站立，然後回到右腿，使其停留在地面上空。然後右腿向前伸，膝蓋向上然後跳躍。一旦你掌握了，就加速進行。這組運動做50秒，然後換腿。Squat jumps and squat pulse: Get into a squat position, slightly bending the knees. After the second pulse, jump and turn to the other side, landing in a squat position, and do two squat pulses. Get as low as you can on that pulse and then get nice and explosive as you jump up.
蹲跳和蹲脈：做好蹲着的動作，慢慢的彎曲膝蓋。在第二次蹲脈後，跳躍起來轉向另一邊，形成蹲位狀，然後做兩次蹲脈。蹲脈時儘可能低下身體，之後跳起來的時候會很好的爆發出來。Plank walks and shoulder tap: Start in a forearm plank position. Your hips are in line with your shoulders. Come up to a top plank, and then do a shoulder tap on each side. Return back down to a forearm plank. Repeat this motion. Make sure that you’re alternating the arm you use to get into a top plank and to get back down into a forearm plank so that you’re working both sides of the body.
平板走和肩部拍打：首先做好前胳膊平板姿勢。你的臀部與肩部在一條線上。做好頂部平板姿勢，然後每邊都做肩部拍打動作。回到前胳膊平板姿勢。重複該動作。確保在頂部平板動作時要交替自己的胳膊然後再做回前胳膊平板姿勢，這樣你的身體兩邊就都在運動。
