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2019年01月24日 01:57:58|来源:国际在线|编辑:飞度排名养生在线
Build some curves with a fitness program that tightens and tones. Concentrate on muscle groups so that you bulge in all the right places.制定健身计划,塑造完美曲线。专注于一些肌肉群的锻炼,这样你的身材才能恰到好处。You Will Need你需要Squats蹲坐Hula-hoop呼啦圈Dumbbells哑铃Stretches伸展运动Bench长凳Walks散步Steps步骤Always consult a physician before attempting any new exercise or exercise plan.进行任何新的锻炼或锻炼计划之前一定要先向医生咨询。Step 1 Create hourglass shape1. 打造沙漏形身材Create an hourglass shape by doing squats. Stand with your feet 8 to 9 inches apart, extend your arms in front of you, and squat your hips backward. Do four sets of 15 to 20 squats, working several minutes at a time.进行蹲坐锻炼,打造沙漏形身材。双脚分开8到9英寸站立,双臂在面前伸开,臀部向后蹲坐。做四组蹲坐运动,每组15至20个,每次保持在几分钟之内。Tone your waist and hips using a Hula-hoop for 10 minutes a day. Youll get curves and feel like a kid again.每天转动呼啦圈10分钟,收紧腰部和臀部。久而久之,你会重新获得曲线身材,而且心态也更加年轻。Step 2 Use dumbbells2.使用哑铃Build shoulder and back muscles by lifting dumbbells out from your sides for resistance. Lift 10 times each set, four sets a day. The broader your shoulders and outer thighs, the narrower your waist will look.体侧举哑铃,增加阻力,锻炼肩膀和背部肌肉。每天做4组,每组做10次。你的肩膀和大腿外侧越宽阔,腰部看上去越细。Step 3 Work abdomen3.锻炼腹部Work your abdomen to straighten your posture. Alternate hanging each arm while holding a dumbbell, bending at the waist toward the side with the weight. Hold for five seconds while flexing your knee, and then straighten your body again.锻炼腹部,让整体造型看上去更加挺直。两只手轮换手持哑铃,腰部在重量的作用下向体侧弯曲。膝盖弯曲的时候坚持五秒钟,然后直起身体。Step 4 Get curves4.锻炼出曲线Concentrate on your obliques by performing stretches to enhance a large chest and distract from the waist. Emphasizing those upper curves will seem to shrink your midsection.做伸展运动,让胸部更强健,腰部更纤细,集中锻炼侧面曲线。强调身体上部曲线可以让腹部看上去更平坦。Step 5 Work your stomach5.锻炼胃部Craft a tight belly to improve your silhouette. Sit on a bench and lean back until your abs engage to hold you up. Twist slowly and reach or punch to the right, then the left, stretching and challenging your stomach muscles.锻炼出比较紧实的胃部可以改善整体轮廓。坐在长椅上,向后倾斜,直到腹部肌肉撑住身体。缓慢旋转,猛击右侧,然后左侧,伸展并锻炼胃部肌肉。Step 6 Walk to firm6.步行Take brisk walks to firm your legs and shape your calves and thighs. Stretch before you walk and cool down afterward.快速步行,坚实腿部肌肉,塑造小腿和大腿。步行之前做好伸展运动,步行后要平静下来。If Barbie stood 5 feet 6 inches tall, she would sport a 20-inch waist.如果芭比娃娃的身高是5英尺6英寸,她的腰应该是20英寸。视频听力栏目译文属。 /201305/238582

UNIDENTIFIED FEMALE: Todays shout out goes out to Mrs. Raugusts class at Davenport Middle School in Davenport, Washington.今天的“大声喊出来”来到罗格斯特女士的课堂。What sports event is associated with the ;green jacket?; You know what to do here. 哪项运动与“绿色外套“有关?你知道该怎么做。Is it the Kentucky Derby, Indianapolis 500, Tour de France, or Masters Tournament? Youve got three seconds, go.它是肯塔基德比,印第安纳波利斯500英里比赛,环法自行车赛还是美国名人赛?你有三秒钟的时间,开始!The winner of the Masters golf tournament gets the green jacket. Thats your answer, and thats your shout out.美国名人赛的获胜者会得到一件绿色外套。那就是你的,那就是你的大喊。STEVE EUBANKS, CONTRIBUTING EDITOR, PGA.COM: The Masters is the first major golf event of the year, and its the unofficial start of spring.大师赛是一年中第一个主要的高尔夫赛事,也象征着春天的开始。The Masters is much different than anything else because its held at the same golf course every year, Augusta National. 大师赛最与众不同的一点是它每年都在同一个高尔夫球场举行,即奥古斯塔球场。The reason the tournament is so exclusive is its still an invitational. 这项锦标赛之所以如此高级的原因在于它仍然是邀请性质的。Its very much like getting invited to the member guest at your local club. 这很像邀请你加入你当地的俱乐部。They bring in people from all over the world to play in this thing and its the greatest invitation that you can get in the game. 他们邀请世界各地的人参与这一比赛,能参加比赛是你所能得到的最棒的邀请。 /201304/234683

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