Nine min extreme HOME cardio for ripped beach body
在家做九分钟激烈心肺运动创造出海滩的雕塑身材
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.
这是SIXPACK SHORTCUTS的Mike Chang。今天，我要展示给你看一个，我为我的客户做的，帮助他们燃烧体脂肪，帮助他们尽可能的快速瘦身并雕塑身体的心肺训练健身。我从来没让任何人做跑步机或是椭圆机，或是类似的东西，因为：A. 这过程太长，你要花很多时间，以及B. 这没有我们将要做的事来得有效─我们要在这做心肺训练健身。我们要在这里示范。所以，让我们来看看这块白板。
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.
首先我们要做的是...这只要花九分钟，好的。而这不需要任何机械。所以，我们要做的第一件事是蹲跳。我们要做十五秒钟。然后我们要接着做交互伏地挺身。我们要做十五秒，跟着是毛巾操。现在，我今天将不用毛巾。我要用一件T恤，但是如果你喜欢，你可以用毛巾或是衬衫。然后做十五秒钟。我们将要做毛巾蹲举，十五秒钟。然后最后一件事情我们将要做的是半套剥皮操。而我们要做十五秒。
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，确定你要一起做完全套，不要停止。然后，你将要休息六十秒钟，然后你总共要重复四套动作。这将会花上你九分钟来完成，真的真的很剧烈的心肺运动。而且这将会比花上三十到四十五分钟在跑步机上或是任何种类的重量训练机上来得更为有效。如果你不相信我，试试看，然后跟我说这是多有用。
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，我们开始吧。我要开始展示给你看整个流程。这是我的衬衫，(我要)用这个。所以，阿，我们要从蹲跳开始。所以，蹲跳，像是这样。你把手放在头上，好的。所以，我们就开始做十五秒钟的这个，好的。然后我要看看板子，换到交互伏地挺身。就像是这样，你的脚和你的手同时移动。我们要做十五秒钟，然后换到我们的毛巾操。
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.
站着，像是你在做蹲步。拿住毛巾这边，或是衬衫。拉紧它。确定拉紧毛巾。拉向你的胃部，然后回去。当你拉它，挺出胸膛。所以，挺出胸膛，回来，挺出胸膛，回来。这看起来简单但是这真的很难。然后我们要做十五秒钟，接下来是举毛巾，蹲举。举起来，然后蹲回去。所以，十五秒的这种动作。再一次，保持毛巾紧绷，或是衬衫很紧绷。所以，确保你有拉紧它。
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.
最后我们要做那半套的剥皮操。脚放在一起，手放在这。进来，然后出去。进来，然后出去。当你在做这些的时候，即便你累了，也要试着轻轻着地。你不要像这样拍你的脚。你要轻巧的进来，然后轻巧的出去，所以你可以真的训练到你的核心肌肉。所以，在你那样做之后，你将要休息六十秒，再多重复三次。真的真的很剧烈，真的很有效而且是真的很棒的心肺运动，你可以就在家里不需任何设备来做运动，或是在健身房里健身之后做。站一下，在这边吸一些气，刚完成第一套。因为这是你第一次做，你需要比六十秒还要长一点的休息。试试看。若要看更多的健身运动，上我们网站，我们会让你了解。
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