5招力量锻炼——燃烧脂肪，方便又快速
<p>5 <span word="Strength">Strength</span> <span word="Moves">Moves</span> <span word="That">That</span> <span word="Burn">Burn</span> <span word="Fat">Fat</span> <span word="Fast">Fast</span></p><p><span word="The">The</span> <span word="secret">secret</span> <span word="to">to</span> <span word="slimming">slimming</span> <span word="down">down</span> <span word="isn">isn</span>'<span word="t">t</span> <span word="adding">adding</span> <span word="more">more</span> <span word="cardio">cardio</span> -- <span word="it">it</span>'<span word="s">s</span> <span word="serious">serious</span> <span word="strength">strength</span> <span word="training">training</span>! <span word="Rev">Rev</span> <span word="up">up</span> <span word="your">your</span> <span word="metabolism">metabolism</span> <span word="and">and</span> <span word="burn">burn</span> <span word="more">more</span> <span word="calories">calories</span> <span word="around">around</span> <span word="the">the</span> <span word="clock">clock</span> <span word="with">with</span> <span word="this">this</span> <span word="muscle">muscle</span>-<span word="making">making</span> <span word="circuit">circuit</span>.</p><p>瘦身的秘密可不是多做有氧运动-而是实打实的力量训练噢！跟着这个肌肉锻炼循环运动一起每天动起来吧，加快体内的新陈代谢，燃烧卡路里！</p><p><span word="How">How</span> <span word="it">it</span> <span word="works">works</span>: <span word="Perform">Perform</span> <span word="each">each</span> <span word="exercise">exercise</span> <span word="back">back</span>-<span word="to">to</span>-<span word="back">back</span>, <span word="resting">resting</span> 30 <span word="to">to</span> 45 <span word="seconds">seconds</span> <span word="between">between</span> <span word="moves">moves</span> <span word="as">as</span> <span word="needed">needed</span>. <span word="Complete">Complete</span> <span word="three">three</span> <span word="circuits">circuits</span> <span word="total">total</span>.</p><p>执行方法：每个练习连续做，根据需要动作直接可以有30-40秒的间隔休息。总共完成三次动作循环。</p><p><span word="You">You</span> <span word="will">will</span> <span word="need">need</span>: <span word="Free">Free</span> <span word="weights">weights</span>, <span word="medicine">medicine</span> <span word="ball">ball</span></p><p>需要装备：力量训练器，健身实心球</p><p>1. <span word="Med">Med</span>-<span word="Ball">Ball</span> <span word="Plank">Plank</span> </p><p>1. 健身球支起身体</p><p><span word="Sets">Sets</span>: 3，<span word="Reps">Reps</span>: 45 <span word="seconds">seconds</span></p><p>3组动作，每次坚持45秒</p><p><span word="Begin">Begin</span> <span word="in">in</span> <span word="plank">plank</span> <span word="position">position</span> <span word="with">with</span> <span word="hands">hands</span> <span word="balancing">balancing</span> <span word="on">on</span> <span word="top">top</span> <span word="of">of</span> <span word="a">a</span> <span word="medicine">medicine</span> <span word="ball">ball</span>. <span word="Keep">Keep</span> <span word="abs">abs</span> <span word="drawn">drawn</span> <span word="into">into</span> <span word="spine">spine</span> <span word="and">and</span> <span word="think">think</span> <span word="about">about</span> <span word="pressing">pressing</span> <span word="chest">chest</span> <span word="away">away</span> <span word="from">from</span> <span word="the">the</span> <span word="ball">ball</span> <span word="with">with</span> <span word="strong">strong</span> <span word="arms">arms</span> <span word="as">as</span> <span word="you">you</span> <span word="hold">hold</span> <span word="the">the</span> <span word="position">position</span>. (<span word="Place">Place</span> <span word="feet">feet</span> <span word="wider">wider</span> <span word="apart">apart</span> <span word="to">to</span> <span word="make">make</span> <span word="the">the</span> <span word="move">move</span> <span word="easier">easier</span>; <span word="add">add</span> <span word="a">a</span> <span word="challenge">challenge</span> <span word="by">by</span> <span word="moving">moving</span> <span word="them">them</span> <span word="closer">closer</span> <span word="together">together</span>.)</p><p>双手放在健身球上，支起身体。让腹肌紧贴脊椎，在坚持姿势的同时运用臂部力量努力让胸腔远离健身球。（让两脚分开的距离大些做起来会更容易；想要增加挑战的话，缩小双脚间的距离。）</p>
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