帕梅拉 Pamela 2020.10.28 10分钟腹部训练要点

grab your bottle of water, a pack of oat milk or 1kg of rice - I'm sure you can find something in your kitchen!  ♥︎ 

拿起你的水瓶(译者建议去超市找1.5L的矿泉水，练完还能喝)，一包燕麦奶或1公斤大米--我相信你可以在厨房里找到一些东西！

PS: if you don't want to use any weights, that's totally fine! You can also perform all exercises without a piece of equipment :) 

PS：如果你不想使用任何重量，那完全没问题! 你也可以在没有任何器材的情况下进行所有的练习 :) (译者建议还是使用，有器材时帕老师训练速度会比没有的慢，如果没有器材的话还是去找无需器材的视频跟练吧！:)

EXERCISES: 

练习: 

▸ the CRAWL is hard with coordination, I know hahaha. Start slow & then you quickly get the hang out of it.

我明白，由于协调性的关系，爬行这个动作会比较困难，哈哈。慢慢来，后面很快就会掌握要领了。(ps. 查了词典是get the hang of sth. 没有out，有错欢迎指正) 

▸ We switch it up between weighted movements & bodyweight burners, to really challenge our inner sixpack

我们在负重训练和徒手训练之间切换，真正挑战我们的六块腹肌。

▸ we have a couple of new exercises in there! Hope you like them!!  ♥︎

我们在里面加入了几个新的练习! 希望你们喜欢!  ︎

TECHNIQUE:

技巧: 

▸ If we lay down on our back, make sure to keep your LOWER BACK flat on the mat. Only lower your legs as far as possible, so your lower back is not lifting off the mat! 

当我们仰卧时，一定要让你的下背部平放在垫子上。只需尽可能地降低你的腿，你的下背部才不会离开垫子! 

▸ THINK about your tummy muscles working the entire time. It's about the mind muscle connection! Lift and lower your legs with the strength of your abs, not your thighs. 

训练时要一直想着你的腹部肌肉。这是关于意念-肌肉连接! 用腹肌的力量抬起和放下你的腿，而不是你大腿的力量。

▸ try to hold the tension in your abs as long as possible. Squeeze in your belly button "towards your spine" (inwards) and enjoy the burn :) 

尽量保持腹肌的紧张。"朝向你的脊柱"(向内)挤压你的肚脐，并享受燃烧的感觉 :)

Otherwise we have no breaks (you're used to it by now I guess) and not much space is needed :) If you need a break tho - take it! Just don't quit! 

另外，我们没有设置休息时间(我猜你们现在已经习惯了), 训练也不需要很多空间。如果你需要休息，那就休息吧！不要放弃就行！