如何鍛煉大腿內側肌肉_特蘭斯科視頻翻譯分享

嘿，我是蕾拉，下面我將向大家示範如何做普拉提側躺抬腿。

Im Layla, and Im going to show you thePilates side lying leg lift.

00:00:09 - 00:00:42

你先要躺在墊子上，雙腿向前，對著一側，把你上面的腿放到下面的腿的正前方，這個運動可以有效鍛煉大腿內側這裡，然後把下腿從上腿下方抬起再放下，需要保持腳部放鬆，然後把那條腿抬起、放下、抬起、放下，就這樣，這個可以有效鍛煉大腿內側部位。

Youre going to lay down on your mat, keepboth legs out in front of you, out to the side. Youre going to take your topleg and place it right in front of your bottom leg.This exercise is reallygoing to target the inner thighs here. Youre just going to be lifting yourbottom leg up and down underneath the top leg.All youre doing is make sureyour foot is flexed. Youre going to take that leg up and down, up and down,just like that.This is really going to target that inner thigh area.

在你抬腿的時候，你要想著擠壓大腿內側，盡量把腿抬高，你把腿抬得越高，你就越能感受到大腿內側的擠壓，就是這樣抬腿再放下，你需要保持上身穩定，就不會在做運動時前後搖擺。你的軀幹要緊張有力，把你下方的腿抬起、放下、抬起、放下，就這樣。

As you press that leg up, I want you tothink about squeezing the inner thigh. Bring it up as high as you can. Thehigher you bring the leg, the more youre going to feel that deep squeeze inthat inner thigh.Youre just taking that leg up and down.You want to make surethat your upper body stays stable so youre not rocking back and forth as youdo the exercise. Your core is tight and engaged. Youre just taking that bottomleg up and down, up and down, just like that.

我通常建議每一側做10到12次，一側做10到12次，然後另外一側10到12次，普拉提側躺抬腿就是這樣做的。

I usually recommend doing 10-12 reps oneither side, doing 10-12 on one and then 10-12 on 1:15the other. Thats how you do thePilates side lying leg lift.

想看到更多國內外優秀中短視頻翻譯素材，請訂閱新浪微博/優酷賬號：特蘭斯科傳媒；

有中短視頻需要翻譯，請聯繫QQ516924496 電話/微信18295987484