时刻Workout 10天实现Bikini body可能吗？10x10 - 夏日新开始

泳池派对Bikini时露出的muffintop，你觉得很囧吧~其实马甲线只要恰到好处，一个10天，每天10分钟的workoutplan，非常有效哦，,如果你有私教，可以让他/她帮你进一步个人定制，但是基本的动作在家就可以完成了...



你的夏日bikini要拿出来了？ 对身材要求极高的“运动”就是晒美照啦～ 今天CC给大家带来一个10x10的biniki workout beginner self training. 你可以在办公室空地，或者家里联系。也可以让你的私教帮你进一步定制。



第一天，一共4组动作。如果你不懂英文，可以私信CC给你翻译版本



第二天，另外4组动作。



然后第三天重复第一天，一直到第10天。

如果你够强大，每天最后加上这两组运动。



每次运动前，可以慢跑3分钟热身，结束后可以进行拉伸。拉伸的动作，可以翻翻我们的历史纪录里面有很多哦。

今天CC比较high,给大家额外带来一个惊喜！

Today we also introduce a new machine, which you can find in some highend studios already, such as Prime.



At Prime, the ethos is to use natural movement patterns to improve the functional fitness and physique of our clients. We are constantly looking for new ways and new pieces of equipment to make your workouts more fun, challenging, and efficient while staying true to our principles. Much of the best workout equipment - barbells, ropes, balls, and kettle bells has been around for centuries and has not been improved upon since. But every now and then, something comes along which we regard as a worthwhile addition to our studios - this time, its the SkiErg.

在Prime，宗旨是运用日常的运动模式来提升客人的功能性训练和体格。教练们一直坚持寻找一些新的健身方式和器材从而能够在坚持我们原则的基础上让健身变得更有趣，更有挑战性、更有效。很多诸如杠铃、战绳、健身球、壶铃等优秀的健身器材已经存在了相当长的时间，健身中心也常常会增加一些新鲜玩意儿——这次就是SkiErg。



Developed by the same company that makes Prime's indoor rowing machines, SkiErgs mimic the sport of Nordic skiing, just without the snow. Nordic skiing has long been known to be one of the toughest yet healthiest sports since it is a brutally hard yet low impact workout that serves as an excellent strength building and cardiovascular activity. Because you must push yourself forward using your feet and legs as well as your shoulders and arms (by using “ski poles”), you're working the entire body. And because you're in an upright position, the Ski Erg is also a highly functional and useful core workout.

SkiErg由prime室内划船机的同一家公司所研发，它的设计很好的模仿了北欧滑雪的运动特点。长期以来，北欧滑雪一直被认为是最难的但也是最健康的训练项目之一，它难度大但是相对温和，可以作为一种很好的力量训练和心肺练习。因为你必须用你的腿、脚、肩膀和手臂(通过使用滑雪杆)来使自己前进，所以你的全身都在运动。当然也因为你滑雪的时候处在一个站立的姿势，Ski Erg还能使你的核心肌肉得到很有效的锻炼。

Sound intimidating? Fear not, with careful instruction from their trainers, SkiErgs can be suitable for all ages and levels, even if you have never tried skiing. You are in complete control of the resistance - the harder you pull, the more resistance you are creating, and it’s very easy on the knees and ankles. Moreover, as if providing a holistic and effective workout that allows you to build muscle, develop endurance and strength while burning lots of calories is not enough, SkiErgs are also a great complimentary workout to (indoor) rowing since the movement involved is so different and therefore works many diametrically opposite muscle groups. And if you have missed our reasons for truly appreciating the rowing machine, here is why rowing is the new spinning (link to previous article).

听起来吓人吗？完全不用害怕哦，在教练的悉心指导下，各年龄段不同层次甚至是完全没接触过滑雪的人都能很快适应SkiErg。你将能够完全控制阻力——当你越用力拉，所产生的阻力也就越大，但不会伤害到膝盖和脚踝。此外，如果您想要得到一个全面而有效的锻炼,从而达到构建肌肉,增强耐力和力量的效果，那么光靠消耗热量是不够的,对于室内划船SkiErgs也是一种很好的辅助训练,因为二者所涉及到的动作有很大不同,因此正好能够训练到相反的肌肉群。

更多问题，可以扫码联系CC！

    关注 怡时刻