3项不管在哪都能做的运动

3 Exercises You Can Do Anywhere
3项不管在哪都能做的运动

Who says you need fancy equipment to get a solid strength workout? Whether you're traveling, can't make it to the gym, or simply prefer to exercise at home, mixing and matching the following 4 body weight exercises provides an all-around full body workout—no equipment required. A combination of cardio, strengthening, and toning exercises are sure to make you break a sweat and get those endorphins going no matter where you are.

谁说想要实质有效的锻炼就必需要有豪华装备呢?不管你是在旅行，不能去健身房，还是只是喜欢在家锻炼，将下列3项体重锻炼混合并结合起来就可以进行全方位的身体锻炼了——不需要任何设备。将有氧运动，肌力运动和调节运动相结合可以确保你出汗，并且不管在哪，都能释放内啡肽。

Bridge opposite arm-leg reach

缩短对立手臂和腿之间的距离

This exercise activates all of your abdominal muscles.

该项运动激活你所有的腹部肌肉。

How to do it: Lie face up with your left knee bent, left foot flat on the floor, and right leg extended toward the ceiling. Reach toward the ceiling with your the left arm and keep your right arm down by your side. Without moving your hips or shoulders, open your raised leg to the right and raised arm to the left. Now, concentrating on your abs, return your raised leg and arm to the center. Do 10-12 reps, then switch sides and repeat.

如何做：脸朝上躺着，左腿膝盖弯曲，左脚平放在地板上，右腿朝着天花板方向伸展。左手伸向天花板方向，同时右手放在身体旁。不要移动臀部或肩膀，将右腿伸向右边，左胳膊伸向左边。现在，集中力量到腹部上，将右腿和左手臂摆回至中心。重复10-12次，之后换成左腿和右手继续重复。

Low-belly leg reach

低腹腿伸展

This move targets your six-pack and corset muscles. The corset muscles lie beneath the obliques, and are the body's natural weight-lifting belt.

该项锻炼的目标是你的六块腹肌和胸部肌肉。胸部肌肉位于腹斜肌以下，是身体的天然举重带。

How to do it: Lie face up with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds. Exhale and extend legs to 45 degrees; hold for 3-5 seconds while squeezing lower belly. Do 2 sets of 10-15 reps.

如何做：脸朝上躺着，膝盖弯曲成90°，手放在头后，同时收缩腹肌。双腿在臀部支持下保持并拢，抬起肩膀弯曲吸气，保持该姿势3-5秒。然后呼气，将腿伸展至45°，在收紧下腹时，保持该姿势3-5秒。该姿势做两组，重复10-15次。

Chaturanga

四柱式

This super-challenging yoga move, from Kristin McGee's Yoga Routine for Strong, Slim Arms, strengthens your wrists, arms, abs, and lower back. If you can't control your body as you lower it to the floor, try starting with your knees on the ground.

该瑜伽姿势十分具有挑战性，源于克里斯汀·麦吉的瑜伽练习，可以使手臂强壮纤细，加强腕力，手臂，腹肌和下背。如果你在贴近地面时，不能控制身体，那么就先试着将膝盖贴近地面。

How to do it: Begin in a plank position, keeping your elbows directly above your wrists. Keep your body in a straight line and bend elbows to 90 degrees while lowering toward floor. Contract abs; be careful not to round shoulders forward.

如何做：首先将身体像板一样平放，手肘保持在手腕的垂直上方。使身体保持直线状，贴近地面时，手肘弯曲成90°。收缩腹肌，注意不要把肩膀向前转。