3項不管在哪都能做的運動

3 Exercises You Can Do Anywhere
3項不管在哪都能做的運動

Who says you need fancy equipment to get a solid strength workout? Whether you're traveling, can't make it to the gym, or simply prefer to exercise at home, mixing and matching the following 4 body weight exercises provides an all-around full body workout—no equipment required. A combination of cardio, strengthening, and toning exercises are sure to make you break a sweat and get those endorphins going no matter where you are.

誰說想要實質(zhì)有效的鍛煉就必需要有豪華裝備呢?不管你是在旅行，不能去健身房，還是只是喜歡在家鍛煉，將下列3項體重鍛煉混合并結(jié)合起來就可以進行全方位的身體鍛煉了——不需要任何設備。將有氧運動，肌力運動和調(diào)節(jié)運動相結(jié)合可以確保你出汗，并且不管在哪，都能釋放內(nèi)啡肽。

Bridge opposite arm-leg reach

縮短對立手臂和腿之間的距離

This exercise activates all of your abdominal muscles.

該項運動激活你所有的腹部肌肉。

How to do it: Lie face up with your left knee bent, left foot flat on the floor, and right leg extended toward the ceiling. Reach toward the ceiling with your the left arm and keep your right arm down by your side. Without moving your hips or shoulders, open your raised leg to the right and raised arm to the left. Now, concentrating on your abs, return your raised leg and arm to the center. Do 10-12 reps, then switch sides and repeat.

如何做：臉朝上躺著，左腿膝蓋彎曲，左腳平放在地板上，右腿朝著天花板方向伸展。左手伸向天花板方向，同時右手放在身體旁。不要移動臀部或肩膀，將右腿伸向右邊，左胳膊伸向左邊。現(xiàn)在，集中力量到腹部上，將右腿和左手臂擺回至中心。重復10-12次，之后換成左腿和右手繼續(xù)重復。

Low-belly leg reach

低腹腿伸展

This move targets your six-pack and corset muscles. The corset muscles lie beneath the obliques, and are the body's natural weight-lifting belt.

該項鍛煉的目標是你的六塊腹肌和胸部肌肉。胸部肌肉位于腹斜肌以下，是身體的天然舉重帶。

How to do it: Lie face up with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds. Exhale and extend legs to 45 degrees; hold for 3-5 seconds while squeezing lower belly. Do 2 sets of 10-15 reps.

如何做：臉朝上躺著，膝蓋彎曲成90°，手放在頭后，同時收縮腹肌。雙腿在臀部支持下保持并攏，抬起肩膀彎曲吸氣，保持該姿勢3-5秒。然后呼氣，將腿伸展至45°，在收緊下腹時，保持該姿勢3-5秒。該姿勢做兩組，重復10-15次。

Chaturanga

四柱式

This super-challenging yoga move, from Kristin McGee's Yoga Routine for Strong, Slim Arms, strengthens your wrists, arms, abs, and lower back. If you can't control your body as you lower it to the floor, try starting with your knees on the ground.

該瑜伽姿勢十分具有挑戰(zhàn)性，源于克里斯汀·麥吉的瑜伽練習，可以使手臂強壯纖細，加強腕力，手臂，腹肌和下背。如果你在貼近地面時，不能控制身體，那么就先試著將膝蓋貼近地面。

How to do it: Begin in a plank position, keeping your elbows directly above your wrists. Keep your body in a straight line and bend elbows to 90 degrees while lowering toward floor. Contract abs; be careful not to round shoulders forward.

如何做：首先將身體像板一樣平放，手肘保持在手腕的垂直上方。使身體保持直線狀，貼近地面時，手肘彎曲成90°。收縮腹肌，注意不要把肩膀向前轉(zhuǎn)。