“維密”模特身材養(yǎng)成記

While most of us would feel pretty damn good if we made it to the gym twice in one week, type #Trainlikeanangel into Instagram and you might reconsider your self-congratulatory pat on the back.

大多數(shù)人如果一周能去兩次健身房，就覺(jué)得自己超級(jí)棒了，可是如果你點(diǎn)進(jìn)Instagram中的#像天使一樣鍛煉話題，你可能就要收回自己的沾沾自喜了。

From side squats and planks to boxing with former champion boxers, in the run up to this year's Victoria's Secret show, which took place in Paris on 30th November, the Angels have been hitting the gym hard.

今年的維多利亞的秘密內(nèi)衣秀于11月30日在巴黎舉辦，在此之前，模特們?cè)诮∩矸恐袚]汗如雨，側(cè)深蹲、平板支撐、和前拳擊冠軍對(duì)練等都是她們的訓(xùn)練項(xiàng)目。

"The girls generally start training a month before the casting and should they be chosen, they continue to train, often upping the intensity until the show," explains Michael Olajide Jr, co-founder of Aerospace where some of the Angels train.

很多模特會(huì)選擇在Aerospace健身中心進(jìn)行訓(xùn)練，其聯(lián)合創(chuàng)始人之一小邁克爾•奧拉吉德說(shuō)道：“女孩們通常會(huì)在選拔的前一個(gè)月開(kāi)始訓(xùn)練，如果幸運(yùn)入選就要不斷加大訓(xùn)練強(qiáng)度，直到內(nèi)衣秀開(kāi)幕。”

"Nutrition is an important part of the process. The goal is to have the greatest show body they can for the purpose of wearing lingerie."

“營(yíng)養(yǎng)也是訓(xùn)練的重要組成部分。我們提供的營(yíng)養(yǎng)搭配的目標(biāo)是：幫助模特塑造完美曲線，展現(xiàn)維密內(nèi)衣之美。”

So, how often do they work out?

那么，她們多長(zhǎng)時(shí)間鍛煉一次呢?

"Every girl is different. There are girls that work with me twice a day and there are girls that alternate days with yoga or ballet. Every body is truly unique," says Olajide Jr.

小奧拉吉德說(shuō)：“每個(gè)女孩都不同。有些女孩每天和我鍛煉兩次，還有的女孩需要進(jìn)行瑜伽和芭蕾的交替訓(xùn)練。每個(gè)人的身體都是獨(dú)一無(wú)二的。”

Just from looking at Instagram though, it's safe to say that achieving the toned, sculpted body of a Victoria's Secret Angel is a full time job in itself. For those who are tempted to employ some of the techniques, here is everything you need to know...

從Instagram的分享中就可以看出，想要擁有像維密模特那樣健美誘人的身材，是需要長(zhǎng)期堅(jiān)持的。以下是你想知道的維密超模的所有健身秘訣：

Boxing benefits

拳擊的好處

Boxing has seen a huge resurgence in popularity this year, especially among women. The technique not only gives you a full body workout, but it also helps improve your coordination. No doubt, with the knowledge that Adriana Lima uses the sport to get in shape for the show, boxing will remain a fitness favourite for the foreseeable future.

今年，拳擊又迅速流行開(kāi)來(lái)——尤其是在女性群體中。拳擊不僅能讓你的全身都得到鍛煉，還能提升你的協(xié)調(diào)性。愛(ài)德麗安娜•利瑪在維密秀中大展自己誘人身材，而她完美曲線背后的秘密——拳擊——無(wú)疑也將成為保持身材的首選方法。

Strong core

健美的肌肉

Using a range of gym equipment, including a medicine ball and balancer, Martha Hunt proved that a strong core is essential. It's no surprise that they've all got impeccable abs.

瑪莎•亨特經(jīng)常練習(xí)實(shí)心球和平衡器等健身器材，而她健碩的肌肉也造就了完美身姿。怪不得她們都有完美無(wú)瑕的腹肌。

Weighted workouts

負(fù)重訓(xùn)練

British model Leomie Anderson has mixed up her workouts with side squats, leg lifts and weighted crunches and one-legged bends. Anderson highlighted how simple moves can help strengthen and tone your muscles.

英國(guó)模特莉奧米•安德森的鍛煉內(nèi)容包括側(cè)深蹲、抬腿、負(fù)重仰臥起坐和單腿屈身。安德森強(qiáng)調(diào)簡(jiǎn)單的負(fù)重運(yùn)動(dòng)對(duì)強(qiáng)健和塑造肌肉大有裨益。

Smooth sliders

健身滑塊

If you haven't used a slider before, then Kelly Gale's Instagram video is a lesson in just how useful and effective they can be. The circular discs make it easier to move, but also engage your core muscles. For those that don't want to invest in the gym accessory, paper plates can work just as well.

如果你還沒(méi)有用過(guò)健身滑塊，那就快看看凱利•蓋爾在Instagram的視頻吧，凱利完美闡釋了滑塊于保持身材的重要性。相比滑塊，健身圓盤(pán)會(huì)更方便些，也能起到鍛煉肌肉的效果。對(duì)于那些不想花錢(qián)買(mǎi)健身滑塊的人，用一個(gè)紙盤(pán)也可以發(fā)揮相同的作用。

The Victoria's Secret workout playlist

維密模特們鍛煉時(shí)的音樂(lè)列表

We've all got our favourite songs we like to work out to, even the Angels. "Adriana loves house, classic rock, and even hip hop," says Olajide Jr. "Kelly Gale loves hip hop, but tends to go with anything that's playing. And Bridget [Malcom] is exclusively a 70/80's girl."

我們鍛煉時(shí)有最喜歡聽(tīng)的歌曲，維密天使們也不例外。小奧拉吉德說(shuō)：“愛(ài)德麗安娜喜歡house音樂(lè)、經(jīng)典搖滾和嘻哈。凱利喜歡嘻哈，但是不管放什么她都能跟著鍛煉。只有布里奇•馬爾科姆喜歡七、八十年代的歌曲。”

And the post-workout snack...

鍛煉后的零食……

"Visualise ice cream but drink water. It's the best thing for you post workout..." says Olajide Jr.

小奧拉吉德說(shuō)：“想象在吃冰激凌，但實(shí)際會(huì)喝水。沒(méi)有什么比鍛煉后喝水更好了。”