英國公主成功瘦身20斤,減肥秘訣都在這里

The Princess of York will marry fiance Jack Brooksbank at St George's chapel in Windsor on Friday.

約克公主尤金妮婭與她的未婚夫杰克·布魯斯班將于周五在溫莎的圣喬治教堂結婚。

According to reports, Eugenie has relied on the help of nutritionist Gabriela Peacock to slim down ahead of her nuptials .

據(jù)報道，在婚禮之前，尤金妮婭公主在營養(yǎng)師加布里拉·皮科克的幫助下成功瘦身。

And now Gabriela has shared her secrets to getting'wedding ready' in a blog post on her website.

如今加布里拉在她網(wǎng)站上的一篇博文中分享了“婚禮準備”的秘訣。

AVOID BLOATING

避免浮腫

It suggests adapting your diet so as to avoid bloating, cutting out certain grains, sugar as well as onion and garlic to beat the bloat.

這篇博文建議大家調(diào)整飲食，可以不吃某些谷物、糖類、洋蔥和大蒜以避免浮腫。

EAT WELL AHEAD OF THE BIG DAY

婚禮之前要吃好

While the blog post doesn't recommend 'crash diet' the expert does recommend a foodswitch up before the wedding.

這篇博文并沒有推薦“速效節(jié)食”，不過專家確實建議在婚禮之前要改變一下膳食。

SLEEP WELL

睡個好覺

The experts claim that it is essential for losing weight as it prevents you from becoming too peckish.

專家表示，好好睡覺對于減肥是必要的，因為它可以使你不會變得太急躁。

Besides, Gabriela advises wearing what you are comfortable in as well as cutting down on sugarto avoid further skin problems.

除此之外，加布里拉還建議穿舒適的衣服，而且要少吃糖以避免進一步的皮膚問題。

How to get a trim figure like Eugenie

如何擁有尤金妮婭那樣苗條的身材

Personal trainer Cameron Harris reveals just how much hard work the princess is likely to haveput it to achieve her toned appearance.

私人教練卡梅倫·哈里斯透露了尤金妮婭公主為了擁有健美的身材可能進行的艱苦訓練。

 

 

'Training wise, her lean arms and tummy indicate to me that she has been using a mixture ofhigh intensity circuits and heavy weight training,' he explained.

“她那瘦削的胳膊、平坦的腹部說明，她進行了理智的訓練，結合了高強度循環(huán)式鍛煉和大運動量訓練的方式，”他解釋道。

Here's an example of the kind of regime you would need to follow for similar results.

為了獲得相似的瘦身效果，你可能需要遵循以下列舉的訓練方式。

Session 1: Circuits

第一階段：循環(huán)式訓練

- Rowing machine 150 metre sprint

劃船鍛煉器械 150米沖刺訓練

- Alternate leg lunges 1 mins

雙腿交替進行弓步下蹲 1分鐘

- Squat jumps 1 mins

深蹲跳 1分鐘

- Press ups 1 mins

俯臥撐 1分鐘

- Ab crunches 1 mins

卷腹 1分鐘

- Standing dumbell shoulder press 1 mins

站著用啞鈴進行肩推練習 1分鐘

- Dumbell bicep curls 1 mins

用啞鈴進行屈臂練習 1分鐘

Repeat 3 times with 1 minute rest between sets.

每回合休息1分鐘重復訓練3次

Session 2: Weights legs

第二階段：腿部訓練

- Leg press 3 sets of 8 reps

腿部推舉訓練 每回合推舉8次，重復訓練3回合

- Hack squats on the smith machine 3 sets of 15 reps

利用史密斯訓練機進行深蹲練習 每回合深蹲15次，重復訓練3回合

- Single leg Glute bridge (slow and controlled) 10 reps each side x 3 sets

(緩慢克制地進行)單腿橋式挺臀 每條腿練習10次，重復訓練3回合

- Single leg Donkey kicks 30 reps each side with a squeeze on the butt

單腿進行驢踢練習并收緊臀部 每條腿練習30次

Session 3: Upper body

第三階段：上身訓練

- Dumbell chest press 3 sets of 12 reps

用啞鈴進行胸部推舉練習 每回合推舉12次，重復訓練3回合

- Lat pull down (wide grip) 3 sets of 12 reps

背闊肌高位下拉練習(寬握)每回合下拉12次，重復訓練3回合

- Dumbbell shoulder press 3 sets of 12 reps

用啞鈴進行肩推練習 每回合推舉12次，重復訓練3回合

- Cable rope tricep extension, 3 Sets of 12 reps ( slow and controlled)

用纜繩進行三頭肌伸展練習 每回合伸展12次，重復訓練3回合