7分鐘內你能做出的全身運動
A Total-Body Routine You Can Bang Out in Under 7 Minutes
7分鐘內你能做出的全身運動Just a few years ago, Natalie Jill felt as if she'd hit "rock bottom": As a new mom, she was in the middle of a divorce, struggling financially, and about 60 pounds overweight. But deciding to focus on her health helped her regain control of her life; and her get-fit journey turned her into a social media star. Jill's secret to finding time for exercise? Quick, body-weight workouts she could do anywhere. In her new book, Natalie Jill's 7 Day Jump Start ($28; ), she features equipment-free routines that take just seven minutes. Below, one such sequence designed to work your entire body.
就在幾年前，娜塔莉•吉爾感到自己好像跌入了“谷底”：她剛成爲母親，又在離婚階段，經濟緊張，還超重60英鎊左右。但是她決定專注自己的健康幫助她重獲生活的掌控權；並且她的健康之旅使她成爲了社交媒體明星。吉爾的祕密是找時間去鍛鍊嗎？她可以在任何地點進行快速的體重鍛鍊。在新書《娜塔莉•吉爾的7天跳開始》（亞馬遜網：28美元）中，她重點講述了只需7分鐘且不需要任何設備的鍛鍊。下面的順序就是爲鍛鍊全身而設計的。Hand plank with crisscrossed legs
腿交錯開，手放於平板上
Get into a hand plank position with your core tight and legs wide. Open up your left arm while simultaneously, kicking your right leg through so your legs are crisscrossed. Aim for a 15- to 30-second hold and switch sides.
做好手放在平板上的姿勢，中心收緊，雙腿張開。打開左胳膊，同時右腿打開，這樣你的雙腿就會交錯在一起。堅持15—30秒，然後換邊。Knee-to-elbow holds
膝關節至手肘姿勢
Starting out on your right forearm plank position, bring your left knee to your left elbow, hold for 30 seconds, rest for 30 seconds, then switch sides.
首先做好右前手臂放在平板上的姿勢，將左膝蓋靠近左手肘，堅持30秒，然後休息30秒，之後換邊。Single leg glute bridge
單腿臀部橋
Sit on the ground with your knees bent, hands on the floor, and your fingers pointing forward. Using your triceps, push your butt off the ground as you draw one knee toward your chest. Drive through the heel of your stationary leg to get there. Then straighten raised leg and lift butt. Hold up to 1 minute on each leg.
雙膝彎曲坐在地上，雙手放於地板上，手指方向向前。當你將一個膝蓋擡向胸部時，利用自己的三頭肌推動屁股，使其脫離地面。調動自己不動那條腿的後跟到達那個位置。然後拉伸擡起來的腿並擡升臀部。每條腿堅持一分鐘。Reverse bridge holds
倒橋姿勢
Lie on the floor with knees bent and arms alongside body. Lift your butt off the ground, hold for 5 seconds, then take it back down and repeat. Do as many as you can in 1 minute.
雙膝彎曲躺在地板上，雙手放在身體兩側。提升臀部離開地面，保持5秒，然後回到最初姿勢重複。一分鐘內儘可能多做。Side plank reach and touch
側平板伸展和觸摸
From a side plank position, take it elbow to knee, working up to 30 seconds on each side with a 30-second rest between sides.
從側平板姿勢開始，將手肘靠近膝蓋，每邊運動時間各達30秒，換邊時休息30秒。
