お腹をへこませる6つの筋トレ

筋トレ系の動画は動きがあるので英語もわかりやすくてお薦めです。

同時に痩せれて一石二鳥ですね

00:00 =belly,stomach

six exercises to burn abdominal fat and

00:02 =belly

get that flat tummy you desire and

00:04

deserve one reverse crunches lie down

00:09

flat on your mat and place your hands

00:11

underneath your head lift your feet up

00:13

pull your knees towards your chest as

00:16　同時に肩と頭を上げる

you simultaneously lift your head and

00:18

肩の骨が地面から離れる

shoulder blades off the ground every

00:20

time you push your knees in towards your

00:22 体の芯を使っている

chest keep your core engaged slowly

00:25

return to starting position making sure

00:28

your feet does not touch the floor while

00:30 目標は3-5セット、1セット15回

exercising aim for 3 to 5 sets of 15

00:34

repetitions reverse crunches are

00:36

designed to engage the lower abdominal

00:38

muscles

00:39

therefore they are perfect for those

00:41 彫刻(sculpture)みたいにバキバキにする

looking to sculpt their abdominal area

00:43

too

00:44

flutter kicks lie down on a mat keep

00:48

your arms outstretched but place your

00:50 =後ろ

hands underneath your rear lift your

00:52

legs off the floor the back should not

00:55 アーチ:背中を反る

arch in any way to avoid this tighten

00:58

your abdominal muscles with your legs

01:00

straight lift one leg higher than the

01:03

other interchangeably as you keep

01:05

switching your feet should mimic a

01:07

fluttering and rhythmic motion

01:15

[Music]

01:17

do at least 15 repetitions with a

01:20 床に四つん這い

30-second break 3 bird dog go on all

01:26

fours ensuring that you are on a

01:28

comfortable mat to help support your

01:30

knees slowly extend your left leg and

01:33

right arm out simultaneously draw them

01:36

back into each other so that the knee of

01:38

the left leg touches the elbow of the

01:40

right arm do at least 10 to 15

01:43

repetitions before switching sides

01:57

bird dog doesn't only work your

01:59

abdominal muscles it has also been found

02:01 =背骨

to increase the stability of the spine

02:04

for heel touches lie flat on your mat

02:09

with your back pressed flat on the

02:11

ground keep your knees bent while your

02:13

feet are still on the floor your knees

02:16 膝は天井に向けて

should be pointing towards the ceiling

02:18

keep your arms to your side now raise

02:22

your head and shoulders slightly off the

02:24

ground while keeping your abdominal

02:25

muscles engaged while in this position

02:28

use your right hand to touch your right

02:30

foot and your left hand to touch your

02:32

left foot keep alternating and try to do

02:36

at least 12 reps each

02:42

[Music]

02:48 座って

five Russian twists sit on your mat

02:53 足を上げる、そして後ろに傾く

before lifting your legs now lean back

02:56 その時背中が少し傾く程度にします

so that your back is slightly slanted

02:58

tighten your core muscles to help you

03:01

stay in position clasp your hands

03:04

together in front of your chest before

03:05

you can start twisting your torso from

03:08

left to right as you do this your legs

03:11

should not move

03:20

[Music]

03:22

aim for at least 12 repetitions

03:32

six mountain climber lie on the mat in a

03:37

plank position pull your left leg in

03:39

towards your left arm as you push your

03:42

left leg back into position pull your

03:44

right leg towards your right arm as well

03:47

keep doing this so that you are

03:49

switching legs simultaneously as you do

03:52

this

03:53

keep your core tightened

03:57

[Music]

04:08

[Music]

04:09

aim for 15 repetitions especially if you

04:12

are a beginner before building upon it

04:19