過年減肥計畫:5個動作5分鐘,甩掉過年肉!

過年到了,想到一堆美食,是不是覺得很興奮呢?
但享受美食的同時,肥胖贅肉就跟著來了Q_____Q
小編特別製作五分鐘健身,讓大家在過年吃的開心,也保持身材:)

學學肌肉單字:
1. muscle (n.) 肌肉
舉例:Do you want me to teach you how to build up your muscles? (要不要我教你如何鍛鍊肌肉?)

2. to work out 運動健身
舉例:I’m going to the gym tonight to work out. (我今晚要去體育館做運動。)

3. to shape up 雕塑身材
舉例:My weight has ballooned from 48 to 68 kilograms since marriage. I have to shape up. (婚後我的體重開始從48公斤一路飆升到68公斤,我得健身了。)
相似:to get in shape

4.  to pump iron 舉重
舉例:I’m going to the gym to pump some iron. (我要去健身房舉重。)

5. sit ups 仰臥起坐
舉例:I had to do some running on the treadmill, some sit ups, push ups, and some weight lifting. (我必須在踏車上練習跑步,做仰臥起坐、俯臥撐和一些舉重測試。)

讓我們開始做簡單的五分鐘減肥操!

Plank 平板支撐!

Start in a push up position with hands under your shoulders. Hold the position, keeping abs tight and weight over your shoulders, the whole time. (先作一個俯臥撐的姿勢,臀部夾緊,保持一分鐘!記得手要打直喔!)

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Better Lunges 跨步!

Step 1: Start in a lunge position. (先作一個跨步的動作)
Step2: Lower your body as low as your back knee is just above the floor. (壓低身體,讓下壓的腿靠近地面)
Step3: Bring yourself up just halfway, then back down to the lowest position. Continue to pulse up and down, switching legs halfway through. (身體上下上下,持續一分鐘)
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Modified Triceps Push Ups 訓練你的三頭肌!

Step1: Kneel with your hands out in front. Bring your hips forward to shift the weight over your shoulders. (作一個用手支撐的跪姿,移動髖關節來平衡身體,腳勾起來)
Step2: Lower your upper body towards the floor, keeping your butt down and abs tight. Push up and repeat. (就像在做伏力挺身一樣,臀部夾緊,持續一分鐘)

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Squat Hold 深蹲!

Step1: Stand with feet shoulder-width apart. (作一個與肩同寬的蹲步姿勢)
Step2: Squat down so thighs are parallel to the floor. Hold position, keeping back flat and chest up. (蹲低,讓大腿平行於地面,背拉直,腹部內縮。接著重新回到站姿再深蹲,總共做一分鐘。)

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V-ups 伸展!

Step 1: Sit upright with knees tucked in to your chest, feet off the floor, and hands in a supportive position behind you. (屁股著地,雙腳離地,併攏在胸前,雙手支撐。)
Step2: Extend legs out in front of you as your upper body back towards the floor. (讓腿部伸展,背部靠近地面)
Step3: Crunch back in to start position and repeat. (回到第一個動作,持續做一分鐘!)

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最後來看看 >> 喝飲料還可以減肥?5種幫助你減重的飲品!5 Drinks to Help You Lose Weight
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作者:Sylvia Chu
Source: Learn ESL with Drew!