5招力量鍛鍊——燃燒脂肪，方便又快速
5 Strength Moves That Burn Fat Fast
The secret to slimming down isn't adding more cardio -- it's serious strength training! Rev up your metabolism and burn more cAlories around the clock with this muscle-making circuit.
瘦身的祕密可不是多做有氧運動-而是實打實的力量訓練噢！跟着這個肌肉鍛鍊循環運動一起每天動起來吧，加快體內的新陳代謝，燃燒卡路里！
How it works: Perform each exercise back-to-back, resting 30 to 45 seconds between moves as needed. Complete three circuits total.
執行方法：每個練習連續做，根據需要動作直接可以有30-40秒的間隔休息。總共完成三次動作循環。
You will need: Free weights, medicine ball
需要裝備：力量訓練器，健身實心球
1. Med-Ball Plank
1. 健身球支起身體
Sets: 3，Reps: 45 seconds
3組動作，每次堅持45秒
Begin in plank position with hands balancing on top of a medicine ball. Keep abs drawn into spine and think about pressing chest away from the ball with strong arms as you hold the position. (Place feet wider apart to make the move easier; add a challenge by moving them closer together.)
雙手放在健身球上，支起身體。讓腹肌緊貼脊椎，在堅持姿勢的同時運用臂部力量努力讓胸腔遠離健身球。（讓兩腳分開的距離大些做起來會更容易；想要增加挑戰的話，縮小雙腳間的距離。）
2. 身體前驅劃手臂
Sets: 3,Reps: 10
3組動作，每組重複10次
A: Begin in a wide split stance with right leg forward and left heel lifted, both legs straight, holding dumbbells. Bend right knee, reaching dumbbells toward the floor on either side of right leg, hinging forward from hips and keeping spine naturally straight and abs engaged.
A：以兩腿分開的姿勢開始，右腿向前，左腳後跟擡起來，兩腿伸直，手拿啞鈴。彎曲右膝，將兩邊手中的啞鈴靠近地面，身體以臀部爲基點向前， 脊椎自然挺直，腹部肌肉用力。
B: Extend right leg as arms row behind body, bending elbows and pulling weights in by sides and keeping torso slightly hinged forward (body should make a diagonal line from left heel to head). Complete the prescribed number of reps on each side.
B：手臂向身體後側劃的同時伸展右腿，彎曲肘部把啞鈴拉向身體，整個身體微微前傾（身體應該從左腳跟到頭部形成一條對角線）。以上動作要按照上述的重複次數在左右兩邊都做。
3
. Pushup To Side Plank
3. 俯臥撐到單邊側撐
Sets: 3,Reps: 10
3組動作，每組重複10次
A: Begin in pushup position with feet together, hands slightly wider than shoulders. Bend elbows, lowering chest as close to the floor as possible, maintaining a straight line from heels to head.
A:以做俯臥撐的姿勢開始，兩腳合攏，兩手分開到略比肩寬。彎曲肘部，放低胸部並儘可能地貼近地面，從頭部到腳跟保持直線。
B: As arms extend, rotate body into a right side plank, drawing abs in tight, stacking hips and heels and reaching right arm up to ceiling. Return to pushup position and repeat, alternating sides.
B:伸展手臂，同時向右轉動身體，轉到右側的時候支撐身體並停止轉動，收緊腹肌，夾緊臀部和兩腳跟部分，右手臂伸向天花板。回到開始的俯臥撐姿勢並換邊重複之前的動作。
4
. Alternating Press March
4. 交替伸展運動
Sets: 3，Reps: 20
3組動作，每組重複20次
A: Stand with feet together holding a dumbbell in front of chest with both hands.
A:兩腳併攏站直，雙手握住啞鈴舉到胸前。
B: Engage abs and grasp dumbbell with right hand, pressing right arm overhead as left knee lifts in front of hip and left arm lowers by side. Balance for one count, return to start. Repeat on opposite side. That's one rep.
B:收緊腹部並用右手握住啞鈴，把右臂伸到頭部以上，擡起左膝蓋到臀部前面，同時放下左臂到身體一側。數一下的同時堅持保持平衡，再重新開始。在另一側做相同動作，這樣就完成了一次重複動作。
5
. Med-Ball Slams
5. 猛扔健身球
Sets: 3,Reps: 10
3組動作，每組重複10次
A: Stand with feet wide holding a medicine ball. Engage abs and swing ball overhead in preparation for slam.
A:兩腳分開張大同時手托住健身球。腹肌用力同時將球舉到頭部以上，爲接下來的猛擊做準備。
B: Explosively slam medicine ball to the floor, throwing the ball down and lowering into a squat. Try to catch the ball as it bounces back up, extending legs. Immediately return to start.
B:猛地將健身球摔到地上，扔球的同時壓低身體成蹲姿。試着在球向上彈起的時候接住它，伸展雙腿。然後迅速回到開始的姿勢。
