Strength Moves

5 Strength Moves That Burn Fat Fast

The secret to slimming down isn't adding more cardio -- it's serious strength training! Rev up your metabolism and burn more calories around the clock with this muscle-making circuit.
瘦身的秘密可不是多做有氧運動-而是實打?qū)嵉牧α坑?xùn)練噢！跟著這個肌肉鍛煉循環(huán)運動一起每天動起來吧，加快體內(nèi)的新陳代謝，燃燒卡路里！

How it works: Perform each exercise back-to-back, resting 30 to 45 seconds between moves as needed. Complete three circuits total.
執(zhí)行方法：每個練習(xí)連續(xù)做，根據(jù)需要動作直接可以有30-40秒的間隔休息?？偣餐瓿扇蝿幼餮h(huán)。

You will need: Free weights, medicine ball
需要裝備：力量訓(xùn)練器，健身實心球

Med-Ball Plank

1. Med-Ball Plank?
1. 健身球支起身體

Sets: 3，Reps: 45 seconds
3組動作，每次堅持45秒

Begin in plank position with hands balancing on top of a medicine ball. Keep abs drawn into spine and think about pressing chest away from the ball with strong arms as you hold the position. (Place feet wider apart to make the move easier; add a challenge by moving them closer together.)
雙手放在健身球上，支起身體。讓腹肌緊貼脊椎，在堅持姿勢的同時運用臂部力量努力讓胸腔遠離健身球。（讓兩腳分開的距離大些做起來會更容易；想要增加挑戰(zhàn)的話，縮小雙腳間的距離。）

Long-Lunge Row

??2. Long-Lunge Row
2.?身體前驅(qū)劃手臂

?Sets: 3,Reps: 10
3組動作，每組重復(fù)10次

A: Begin in a wide split stance with right leg forward and left heel lifted, both legs straight, holding dumbbells. Bend right knee, reaching dumbbells toward the floor on either side of right leg, hinging forward from hips and keeping spine naturally straight and abs engaged.
A：以兩腿分開的姿勢開始，右腿向前，左腳后跟抬起來，兩腿伸直，手拿啞鈴。彎曲右膝，將兩邊手中的啞鈴靠近地面，身體以臀部為基點向前， 脊椎自然挺直，腹部肌肉用力。

B: Extend right leg as arms row behind body, bending elbows and pulling weights in by sides and keeping torso slightly hinged forward (body should make a diagonal line from left heel to head). Complete the prescribed number of reps on each side.
B：手臂向身體后側(cè)劃的同時伸展右腿，彎曲肘部把啞鈴拉向身體，整個身體微微前傾（身體應(yīng)該從左腳跟到頭部形成一條對角線）。以上動作要按照上述的重復(fù)次數(shù)在左右兩邊都做。

Pushup To Side Plank

3??. Pushup To Side Plank
?3. 俯臥撐到單邊側(cè)撐

?Sets: 3,Reps: 10
3組動作，每組重復(fù)10次

A: Begin in pushup position with feet together, hands slightly wider than shoulders. Bend elbows, lowering chest as close to the floor as possible, maintaining a straight line from heels to head.
A:以做俯臥撐的姿勢開始，兩腳合攏，兩手分開到略比肩寬。彎曲肘部，放低胸部并盡可能地貼近地面，從頭部到腳跟保持直線。

B: As arms extend, rotate body into a right side plank, drawing abs in tight, stacking hips and heels and reaching right arm up to ceiling. Return to pushup position and repeat, alternating sides.
B:伸展手臂，同時向右轉(zhuǎn)動身體，轉(zhuǎn)到右側(cè)的時候支撐身體并停止轉(zhuǎn)動，收緊腹肌，夾緊臀部和兩腳跟部分，右手臂伸向天花板。回到開始的俯臥撐姿勢并換邊重復(fù)之前的動作。

Alternating Press March

4??. Alternating Press March
4. 交替伸展運動

Sets: 3，Reps: 20
3組動作，每組重復(fù)20次

A: Stand with feet together holding a dumbbell in front of chest with both hands.
A:兩腳并攏站直，雙手握住啞鈴舉到胸前。

B: Engage abs and grasp dumbbell with right hand, pressing right arm overhead as left knee lifts in front of hip and left arm lowers by side. Balance for one count, return to start. Repeat on opposite side. That's one rep.
B:收緊腹部并用右手握住啞鈴，把右臂伸到頭部以上，抬起左膝蓋到臀部前面，同時放下左臂到身體一側(cè)。數(shù)一下的同時堅持保持平衡，再重新開始。在另一側(cè)做相同動作，這樣就完成了一次重復(fù)動作。

Med-Ball Slams

5??. Med-Ball Slams
?
5. 猛扔健身球
?

Sets: 3,Reps: 10
3組動作，每組重復(fù)10次

A: Stand with feet wide holding a medicine ball. Engage abs and swing ball overhead in preparation for slam.
A:兩腳分開張大同時手托住健身球。腹肌用力同時將球舉到頭部以上，為接下來的猛擊做準(zhǔn)備。

B: Explosively slam medicine ball to the floor, throwing the ball down and lowering into a squat. Try to catch the ball as it bounces back up, extending legs. Immediately return to start.
B:猛地將健身球摔到地上，扔球的同時壓低身體成蹲姿。試著在球向上彈起的時候接住它，伸展雙腿。然后迅速回到開始的姿勢。