特蕾西•安德森關於迷人長腿的最佳動作
Tracy Anderson's Best Moves for Killer Legs
特蕾西·安德森關於迷人長腿的最佳動作Want killer legs?
想要迷人長腿嗎？When it comes to fighting flab, your legs are your secret weapon. Let me explain: Some of your body's biggest muscles are in your legs, and working those is going to net you a much larger calorie burn than exercising the smaller muscles (and help you look great in short skirts!). Make sense? That's why I try to always involve the legs in every movement I do, whether I'm holding them in a fixed position for a specified amount of time or constantly kicking them up or out. And this sequence is no different. It gets you out of your comfort zone of doing old-school squats and lunges, and challenges your brain, which is also a key factor in shaping up. Now let's build some long, lean legs you'll love.
當談到戰勝鬆弛的肌肉時，你的雙腿就是你的祕密武器。容我解釋：身體中一些最大的肌肉就在你的雙腿上，相比鍛鍊更小的肌肉，作用於這些肌肉能燃燒更多的卡路里（並且幫助你在穿短裙時更迷人！）有道理？這就是我每做一個動作都要涉及到腿部的原因，不管我是在具體的一段時間將腿放於固定位置還是頻繁的踢來踢去。這個順序沒有什麼不同。它使你從做老式深蹲和弓步這些舒服區走出來，挑戰你的大腦，大腦在塑造過程中也是重要的因素。現在，讓我們塑造你將會愛上的瘦長腿吧。
Knee pull & kick
膝蓋拉伸和踢Start on all fours; pull left knee forward so it's slightly in front of right (A). Rotate torso, balancing on right hand; drop hips slightly as you kick left leg up (B). Return to start and repeat.
四肢開始放在地上；左膝蓋向前拉，這樣就會在右膝前一點（A）。旋轉身軀，用右手保持平衡；左腿向上擡的時候臀部也上擡一些（B）。重新開始然後重複。Tracy's tip: Don't let hips touch the floor. You may also want to wear 1? to 2?-pound ankle weights for these moves.
特蕾西的建議：不要讓臀部觸地。做這些動作的時候，腳踝上也可以綁上1.5-2.5英鎊的重量物。Hip dip & extend
臀部傾斜和伸展Start on all fours, then drop hips to the right; they should be stacked (A). Lift up onto right knee as you extend left leg straight up and out (B). Bring left leg back down, return to "A" and repeat.
四肢開始放在地上，然後把臀部放在右邊；臀部要疊在一起（A）。你在將左腿向外伸直時，右膝擡起來（B）。左腿收回放下，重新做"A"姿勢，然後重複。Inverted twist & kick
反向扭和踢Lie on left side with legs bent, hips stacked and left leg slightly behind right. Rotate torso so left palm and right forearm are on the floor (A). Keeping right forearm and left palm down, roll onto right hip and extend left leg, swinging it up and back (B). Return to "A" and repeat.
左側臥，雙腿彎曲，臀部疊放在一起，左腿放在右腿後面一點點。旋轉身軀，這樣左手掌和右前臂就當在地板上了（A）。右前臂和左手掌保持放下的姿勢，滾動右臀並伸展左腿，將腿前後擺動（B）。重新做"A"姿勢，然後重複。
