Pamela 帕梅拉 10分钟HIIT+站立腹部运动要点

我选择性的快速翻译噢。全文见英文。

A combo of fat-burning HIIT & standing Ab movements. 

此视频结合了燃脂的HIIT和站立腹部运动。

So we have both effects in a short time ♥︎ / Werbung 

所以我们可以短时间内获取双重效果（燃脂➕腹部塑形）。

I reaaaally really like this workout :D I’m super happy that I can „enjoy“ this myself from now on. 

我真的很喜欢这个训练。

It’s like a basic HIIT session, but with the BONUS of training your Abs. All standing, no yoga mat required. Ideal if you are on the go and don’t have anything with you! 

它像一个基础的HIIT训练，但是可以训练到你的腹部。全程站立，无需瑜伽垫。

▸ ABS #1: I turned the „rests“ into slow, standing Core exercises. Ab Twists, Standing Crunches, etc. 

腹部1，站立核心训练

▸ ABS #2: I focused on HIIT movements, that involve more Core engagement as well. Plank Jumps with added Crunches, etc. 

腹部2，专注于HIIT动作，包括了更多核心激活动作。

▸ HIIT: This will get your heart rate up, burn calories, burn fat, increase your metabolism & tone your muscles at the same time :) And don’t hate me for the end. Half Burpees… sorry not sorry. It’s hard - but it’s the end, so you got no choice haha! __ 

HIIT，这个可以提高心率，燃烧卡路里，燃烧脂肪，加速新陈代谢以及塑形。最后有半波比跳，不要恨我，它很难。

Depending on your fitness level, height and weight you will burn between 70-110 kcal. I burned about 70kcal in those 10min (remember, I'm a small human and my body is already adapted to plank jumps and jump squats haha). 

取决于你的健身水平，身高以及体重，卡路里消耗范围在70到110之间。我燃烧了大约70卡路里，但是记住，我体型娇小而且我的身体已经适应波比跳和深蹲跳了，哈哈。

If you struggle or need a break: don't worry about it. Take a small rest, get something to drink & continue once you're ready :) most important is that you don't quit and push yourself.

如果你需要休息，那就去休息一下吧。最重要的是不要放弃，要让自己完成！