Nine min extreme HOME cardio for ripped beach body
在家做九分鐘激烈心肺運動創造出海灘的雕塑身材
Mike Chang here from SIXPACK SHORTCUTS. Today, I'm gonna show you a cardio routine that I do for my own clients to help them burn body fat, and help them get lean and ripped as fast as possible. I never have any of my guys do treadmills, or ellipticals, or things like that, because: A. it takes too long and you have to spend a lot of time on it. And B. it's not as effective as what we are just gonna go ahead and do, the cardios that we are doing here. So, let's go over to this board.
這是SIXPACK SHORTCUTS的Mike Chang。今天，我要展示給你看一個，我為我的客戶做的，幫助他們燃燒體脂肪，幫助他們盡可能的快速瘦身并雕塑身體的心肺訓練健身。我從來沒讓任何人做跑步機或是橢圓機，或是類似的東西，因為：A. 這過程太長，你要花很多時間，以及B. 這沒有我們將要做的事來得有效─我們要在這做心肺訓練健身。我們要在這里示范。所以，讓我們來看看這塊白板。
First thing we are gonna do... This is only gonna take nine minutes, okay. And this doesn't require any type of machines at all. So, first thing we are gonna do is jumping squats. We are gonna do fifteen seconds of this. And then we are gonna move on to side to side pushups. And we are gonna do fifteen seconds of those, followed by towel rows. Now, I'm not gonna use the towel today. I was gonna use a t-shirt, but you can use a towel or a shirt if you like. And fifteen seconds of those. We are going to the towel squat and raise, fifteen seconds. And the last thing we are gonna do is half burpees. And we are gonna do those for fifteen seconds.
首先我們要做的是...這只要花九分鐘，好的。而這不需要任何機械。所以，我們要做的第一件事是蹲跳。我們要做十五秒鐘。然后我們要接著做交互伏地挺身。我們要做十五秒，跟著是毛巾操。現在，我今天將不用毛巾。我要用一件T恤，但是如果你喜歡，你可以用毛巾或是襯衫。然后做十五秒鐘。我們將要做毛巾蹲舉，十五秒鐘。然后最后一件事情我們將要做的是半套剝皮操。而我們要做十五秒。
So, make sure you are doing them altogether, none stop. And afterwards, you are gonna rest for sixty seconds, and you are gonna repeat it for total of four sets. It's gonna take you exactly by nine minutes to finish, really really intense cardio. And it's gonna be a lot more effective than spinning thirty to forty-five minutes on a treadmill or any type of pull machine. If you don't believe me, try it out and let me know how it works out.
所以，確定你要一起做完全套，不要停止。然后，你將要休息六十秒鐘，然后你總共要重復四套動作。這將會花上你九分鐘來完成，真的真的很劇烈的心肺運動。而且這將會比花上三十到四十五分鐘在跑步機上或是任何種類的重量訓練機上來得更為有效。如果你不相信我，試試看，然后跟我說這是多有用。
So, let's do it. I'm gonna go ahead and show you the run-through. It's my shirt, (and I'm gonna) use this. So, we are gonna start up with the jumping squats first. So, squat position, just like this...way. You put your hands up, okay. So, we're going to go ahead and do fifteen seconds of this, okay. And I'm gonna look at the board, right into side to side pushups. Just like this, your feet and your hands are moving at the same time. We are gonna do fifteen seconds of this, and going to our towel row.
所以，我們開始吧。我要開始展示給你看整個流程。這是我的襯衫，(我要)用這個。所以，阿，我們要從蹲跳開始。所以，蹲跳，像是這樣。你把手放在頭上，好的。所以，我們就開始做十五秒鐘的這個，好的。然后我要看看板子，換到交互伏地挺身。就像是這樣，你的腳和你的手同時移動。我們要做十五秒鐘，然后換到我們的毛巾操。
Stand as if you are doing the squat. Hold the towel here, or shirt. Have a good tension on it. Make sure the towel is tight. Hold it towards your stomach, and back up. As you're holding, have your chest out. So, chest out, and back, chest out, and back. This looks easy but it's really tough. And we are gonna do fifteen seconds of those followed by a towel raise, squat and raise. Raise, and squat back down. So, fifteen seconds of these. Again, keep the towel really tight, or shirt really tight. So, make sure you have tension on it.
站著，像是你在做蹲步。拿住毛巾這邊，或是襯衫。拉緊它。確定拉緊毛巾。拉向你的胃部，然后回去。當你拉它，挺出胸膛。所以，挺出胸膛，回來，挺出胸膛，回來。這看起來簡單但是這真的很難。然后我們要做十五秒鐘，接下來是舉毛巾，蹲舉。舉起來，然后蹲回去。所以，十五秒的這種動作。再一次，保持毛巾緊繃，或是襯衫很緊繃。所以，確保你有拉緊它。
Lastly we are gonna do those half burpees. Feet together, hands here. Come in, and out. In, and out. Try to land softly as you are doing these, even if you are tired. You don't wanna flop your feet like this. You wanna come in soft, and come back soft, so you're really engaging your core. So, after you do that, you are gonna rest for sixty seconds, repeat it three more times. Really really intense, really killer and it's a really good cardio that you can do without any equipment right at home, or you can do this in the gym at the end of your gym workout. Just staying up, catching some air here, just up from the first set. You need a rest a little longer than sixty seconds, because it's your first time doing it. Give it a shot. More workouts, check out the website, and we will keep it posted for you.
最后我們要做那半套的剝皮操。腳放在一起，手放在這。進來，然后出去。進來，然后出去。當你在做這些的時候，即便你累了，也要試著輕輕著地。你不要像這樣拍你的腳。你要輕巧的進來，然后輕巧的出去，所以你可以真的訓練到你的核心肌肉。所以，在你那樣做之后，你將要休息六十秒，再多重復三次。真的真的很劇烈，真的很有效而且是真的很棒的心肺運動，你可以就在家里不需任何設備來做運動，或是在健身房里健身之后做。站一下，在這邊吸一些氣，剛完成第一套。因為這是你第一次做，你需要比六十秒還要長一點的休息。試試看。若要看更多的健身運動，上我們網站，我們會讓你了解。
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