2020.10.23 10分钟腹肌训练说明

Everybody starts somewhere & my other workouts require suuuper strong ab muscles (and neck muscles haha). 

大家都是从我的某个视频开始跟练的，然而我的其他训练需要超级强壮的腹部肌肉(以及颈部肌肉哈哈)

I feel like this routine is a bit harder than the Beginner Ab Workout, so I would say this is between Beginner & Medium Level. 

我觉得这套动作比初级腹肌训练更难，所以我会说这是介于初级和中级之间的。

Perfect to build up your strength before you jump into those killer videos on my channel! 

这套动作可以完美地增强你的力量，然后再去跟练我频道上的那些杀手级视频! 

And listen.. it includes BREAKS! :D (If you feel like it's too easy with the breaks: just continue the last exercise during the break & jump into the new movement one once I start with it as well)

听着......这个视频包括休息时间！ :D (如果你觉得不需要有休息时间：只需在期间继续做前一个动作，休息时间到了再继续做新动作)

▸ always THINK about your ab muscles while performing the movements. That's the best way to engage them and not use the strength of your thighs too much.

在做动作时，一定要想着你的腹部肌肉。这是激活它们的最好方法，而且不会过多地使用大腿的力量。

▸ if we lay down on our back, keep your lower back flat on the ground

当我们仰卧的时候，请保持你的下背部平躺在地面上

▸ keep you body in one parallel line to the floor during the planks. No butts sticking in the air please! 

在做平板支撑的过程中，保持你的身体与地面在一条平行线上。请不要把屁股翘起来!