帕梅拉 Pamela 10分钟上肢运动 配合弹力带 训练要点

▸This little piece of equipment is no joke ♥︎ 

这条小小的弹力带可是很有作用的 ♥︎

if it can make our booty sexy, it can also do its magic for our upper body! 

它可以让我们的臀部变得性感，也可以在我们的上肢施展魔法!

I am super duper extra excited about this routine… because we have never done something like this before!! 

我对这个训练超级超级兴奋... 因为我们还没有过类似的训练!! 

▸ INSANE for muscle activation. You will feel all the different parts of your upper body working!

疯狂激活肌肉。你会感受到你上半身的所有不同部位都被训练到。

▸ You can decrease intensity by dropping the Booty Band and doing it with an imaginary one :D 

你可以不用弹力带，但想象手上有，从而降低训练难度。

▸ You can increase intensity by using a stronger Booty Band or 2 at once. 

为增加训练难度，你也可以用磅数更高的弹力带或者一次性用2条。

▸ Nice to combine with gym sessions! Do it as an activation in the beginning of your weight session. Makes such a difference once you grab heavy weights. 

这个训练也适合与健身课程一起完成。在你重量训练开始时，把它作为激活运动。后面你提起重量时，效果会大不一样。

▸ This workout is also HIGHLY suitable for men! Ask your partner, brother or dad to join. They might laugh in the beginning… but they will quit laughing soon :D 

这个训练同时也非常适合男性。叫上你的伙伴，兄弟或者爸爸一起参与吧。他们一开始可能会大笑... 但是很快就会笑不出来的 :D

🚨 NO BAND? Grab some water bottles. Will train the muscles differently, but still super efficient!! It's gonna burn for sure. 🥰 And don't worry: a band or water bottles won't give you bulky and huge muscles. Rather some toned and defined ones.

🚨 没有弹力带？那就拿起水瓶吧。虽然是以不同方式锻炼肌肉，但是也会超级有效的。手臂一定会燃烧起来。🥰 不要担心，弹力带或者水瓶不会让你的肌肉变得巨大，只会让它线条轮廓更好看。