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轻松锻炼身体 从小小呼拉圈开始

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Warning Always consult a physician before attempting to do any exercise or exercise plan.

警告:在进行任何锻炼或锻炼计划之前,一定要先咨询医生。

Step 1 Warm up

1.热身

Warm up for your workout by marching in place for three minutes. Then spin the hoop around your waist for three to five minutes.

锻炼之前,先原地踏步三分钟,然后转动呼拉圈三到五分钟的时间。

Step 2 Do leg lifts

2.抬腿运动

Stand with your feet at shoulder width and stand the hoop on the floor to your left, holding it on top with your left hand.Extend and raise your right leg outward with your right arm overhead while rolling the hoop away from you.

站立,双腿距离保持与肩宽相同,呼拉圈放在左边的地上,用左手举到头部上方。伸出并抬高右腿,将呼拉圈转出,同时将右手放在头部上方。

Tip Play your favorite tunes to stay motivated.

小贴士:可以播放自己最喜欢的音乐来调节气氛。

Step 3 Drive the bus

3.驾驶公共汽车

Hold the hoop in front of you like you're driving a bus. Extend and raise your right leg to the side while turning the hoop to the right. Lift your left leg to the left side while turning the hoop to the left.

将呼拉圈放在身体前方,就好像在驾驶公共汽车一样。向旁边伸出并抬高右腿,同时将呼拉圈伸向右边。然后向旁边伸出并抬高左腿,将呼拉圈伸向左边。

Step 4 Work your calves

4.锻炼小腿

Stand with your feet at shoulder width with the hoop in front like a steering wheel. Turn your body to the left and extend your right arm across to touch the left side of the hoop while rising up on the toe of your right foot.

双腿保持肩宽,呼拉圈像方向盘一样放在前方。身体向左转,伸出右手去触摸呼拉圈的左边,同时抬起右脚脚趾。

Step 5 Do hoop crunches

5.屈伸运动

Lie face-up on the mat with your legs at a 90-degree angle. With the hoop in your left hand, place it above you horizontally and rest your feet on the lower part of it. Lift your shoulder blades while lowering your legs to a few inches above the floor.

面部向上躺在垫子上,双腿成90度直角。左手握呼拉圈,水平放在身体上方,左脚放在呼拉圈较低的位置。抬起肩胛骨,同时将双腿降低到地面以上几英寸的位置。

Step 6 Cool down and stretch

6.整理和伸展运动

March in place for three minutes to cool down, and stretch.

原地踏步三分钟平静下来,然后伸展全身。

重点单词   查看全部解释    
consult [kən'sʌlt]

想一想再看

v. 商讨,向 ... 请教,查阅

 
stretch [stretʃ]

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n. 伸展,张开
adj. 可伸缩的

 
shoulder ['ʃəuldə]

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n. 肩膀,肩部
v. 扛,肩负,承担,(用肩

 
waist [weist]

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n. 腰,腰部

 
spin [spin]

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v. (使)旋转,疾驰,纺织,结网,眩晕
n.

 
minutes ['minits]

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n. 会议记录,(复数)分钟

 
extend [iks'tend]

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v. 扩充,延伸,伸展,扩展

联想记忆
motivated ['məutiveitid]

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adj. 有动机的;有积极性的 v. 使产生动机;激发…

 
wheel [wi:l]

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n. 轮子,车轮,方向盘,周期,旋转
vi.

 
physician [fi'ziʃən]

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n. 内科医生

 


关键字: 锻炼 身体 呼拉圈

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