Alright, so today's workout is all about the butt. This is the common problem area that I get a ton of questions about, especially from women, about their getting a better hip, bum, thighs, that whole derriere region. I put together this workout with three of my best butt exercises that's gonna totally tone, sculpt, and exhaust every muscle in that region. And don't think you need a lot of time to do it. This workout is only fifteen minutes, and three exercises. You're gonna do a certain number of reps in each exercise, and you're gonna do the circuit as many times as you can at fifteen minutes.
好的，今天的訓練全都是為了屁股。這是我接到許許多多詢問的共同問題的部位，特別是來自於女性，關於她們要一個更美的臀部、屁股、大腿，整個臀部的區域。我用三個最有效的臀部運動來組成這項訓練，可以完全強健、雕塑、操練到那區域每一條肌肉。不要覺得你需要很多時間做這運動。這個訓練只要十五分鐘，三種運動。在每項運動你要做到一定數量的重複動作，然後你要在十五分鐘內能做多少次整套訓練就做幾次。
At the end of the circuit, write down how many times you're able to get it done. If you need to break, that's okay. The key is keep coming back to it, to improve it. And while you're doing it, put as much intensity as you can into it. You wanna maximize the time you do this. Don't waste your time.
在整套訓練最後，寫下你可以做到幾次。如果你需要休息，那沒問題。關鍵是持續回頭做，要精進。當你做的時候，儘你所能地加入強度。你想要最大化做這運動的時間。不要浪費你的時間。
Alright, let's get started. So number one, we're gonna start with lunges. So stepping lunges, or you can do walking lunges. So step forward, keep those abs tight, arms up, back straight.
Step, and you're gonna do fifty reps. So it's twenty-five on each leg. That's it, step. You wanna try to step to a ninety degree angle.
好的，開始吧。第一，我們要從弓箭步開始。所以跨出弓箭步，或是你可以用弓箭步走路。所以往前踏，維持腹部緊縮、手臂向上、直直回來。踏步，然後你要做五十次。所以是每支腳二十五次。就這樣，踏步。你想要試著踏成九十度角。
And then again, you can do walking lunges if you're in your yard, and you have a lot of space. That's it, step forward, and back. Try to keep those abs tight, back nice and straight up. So your torso is perpendicular to the ground. That's it. This works some of the biggest muscles in your body, so you're gonna get extra calorie burned here. That's it. And nice work!
接著再一次，如果你在自家庭院，而且有很多空間，你就可以做弓步走。就這樣，往前踏，然後回來。試著讓腹肌維持緊縮，背部直挺挺的。所以你的軀幹和地面垂直。就是這樣。這訓練到你身體的某些最大塊的肌肉，所以在這裡你會讓額外的卡路里被燃燒掉。就是這樣。做得好!
So next exercise is squat. So we're gonna do fifty squats. So squat down, and up. Squat down, and up. You wanna go as low as you can to as high as you can. Low like you're sitting back in a chair. Squat low, bring it up. Squat low, bring it up. You, again, you wanna contract that core so you're nice and tight. And you're gonna start to really feel the burn. The slower you go, the more you feel the burn. That's it. Nice job, Gilly. Squat all the way down, and up. That's it. Looking good! And three more.
下一個運動是蹲馬步。我們要做五十次蹲馬步。所以蹲下，然後起來。蹲下，起來。你要儘可能地蹲低，到儘可的地站高。低到像是你靠坐在椅子上。蹲得低低的，帶起來。蹲得低低的，帶起來。你，再一次地，你要收縮核心肌肉，因此你會很緊實。你會開始確實感受到那痠痛。你做得越慢，越能感受到那痠痛。就是這樣。幹得好，Gilly。一路蹲下去，然後起來。就是這樣。看起來很不錯!然後再三次。
Two more, and one more, and back extensions, so you wanna come right on your bellies. You might want a yoga mat or towel for this if you're outside. And you're just gonna extend up, so lift your chest and lower, and lift, and lower. And if you want a little added advancement, you can lift your leg with your chest. Feet, and chest, up, and down. As high as you can, and back down. Up. Twenty-five reps, and again you're gonna complete this series as many times as you can in fifteen minutes. When you lift your toes, you're gonna really feel that in the glute muscles. That's right. Alright.
再兩次，然後再一次，然後背部伸展，你要直接用肚子著地。如果你在外頭做這運動你可能會想要一塊瑜珈墊或是條毛巾。接著你就要向上伸展，所以抬起你的胸口然後放下，抬起來，放下。如果你想要一點點額外的進階版，你可以和胸口一起抬起腳。腳。然後胸口，上，下。你能多高就多高，然後回到下面。上。二十五次重複動作，再一次地你要在十五分鐘內能完成這系列動作多少次就做多少。當你抬起你的腳趾，你會在臀部肌肉裡確實感受到那痠痛。沒錯。好的。
Alright, are your bums on fire? Yes, they feel tight. I like this though, because I don't normally work out, but I think this is something that I could do every day. Perfect! I'm excited. Yes! This is something we can do, and it only takes fifteen minutes.
好的，你的臀部在燃燒嗎？是的，他們感覺很緊實。我卻很喜歡這個，因為我通常不做鍛鍊的，但我覺得這是我可以每天做的事。完美!我很興奮。是的!這是我們可以做的東西，而它只花十五分鐘。
Literally, if you want a workout scenario like that, you don't need more than fifteen minutes. You don't spend an hour in the gym working your bum. This is efficient, hit the target, and you'll be exhausted, and you should feel sore within twenty-four or forty-eight hours. Plus, it's like something we can take to the club, like, you know. Get low. Okay, it can help a lot of different kinds of activities.
不誇張，如果你想要像那樣的鍛鍊方案，你不需要超過十五分鐘。你不用在健身房裡花一小時鍛鍊你的臀部。這有效率、正中目標，且你會筋疲力盡，而你應該在二十四到四十八小時內會感到痠痛。此外，這像是我們可以在夜店裡做的事，像是，你知道。蹲下。好的，它可以在很多不同種類的活動上提供很大的幫助。
So, that's it for this week. Thanks so much for joining me. Thank you so much, ladies. Thank you. I'm excited, yeah! She's amazing, Amanda Russell workouts, we love them! Thanks guys. Good bye!
所以，這禮拜就是這樣。非常感謝加入我們。非常感謝妳們，女士們。謝謝你。我很興奮，耶!她太棒了，Amanda Russell運動，我們愛它們!謝謝你們。再見!
