– 英语/中文 双语歌词

歌词与翻译

[中文]

大家好，我是Valerie Waters，来自Livestrong Woman以及A-List Look。

今天我要给大家带来一套很棒的训练。

这是一次燃脂加塑形的课程。

整个训练分为两部分。

首先，我们进行燃脂环节。

好，让我们燃烧大量卡路里，提升心率。

你会感觉很棒的。

接下来进入第二部分——塑形。

今天我们要塑造肩部、二头肌和三头肌。

这样，你就能轻松迎接背心季了。

你一定会喜欢的。

那我们开始吧。

好，燃脂塑形的第一项练习是Valband侧跳。

先把阻力带套在脚踝上。

我站好，脚趾正向前方。

我们来回地跳。

同时激活臀大肌。

开始后要保持持续运动。

这就是燃脂部分。

来回跳20次。

准备好了吗？

开始吧。

1，2。

接下来你的膝盖会想要内扣。

要把膝盖往外推，保持低姿势。

这样才能唤醒臀部肌肉。

来回跳。

很好。

哎呀，已经到第12次了。

13，14，15，16。

尽量跳得更远一点，好吗？

再来几次。

完成了。

出来吧。

把它弹开。

接下来直接进入Valslide侧弓步并伸手。

做20次，幅度自行控制。

向前伸手。

然后打开并向后推，锻炼后肩。

伸手并推。

2，3，4，5。

保持体重在固定的那条腿上。

然后往后坐，好像做深蹲一样。

你的臀部会有明显感觉。

大腿内侧也会有刺激感。

先伸手。

再推。

好。

太棒了。

还有7次。

继续保持推的动作。

好。

感觉到了吗？

大腿内侧应该有点酸胀。

再来一次。

很好。

换另一侧。

开始。

已经在燃烧了。

能感觉到吗？

2，3，4。

在锻炼后肩。

这样可以帮助改进姿势。

8，很好。

9，10，11。

保持低位。

12。

15。

好。

17，18。

坚持住。

19，20。

太棒了。

接下来做20次快速深蹲。

双脚与臀同宽。

下蹲后立刻起身。

2，3，4。

这叫快速深蹲，因为动作要快。

8，10。

再来10次。

现在你会听到我的喘息声，因为这是燃脂环节。

我们在提升心率，燃烧卡路里。

很好。

快结束了。

完成了。

非常好。

第一组燃脂的最后一项叫摆钟。

坐在半路，向侧面抬起。

5，6，7，8。

不用上下动。

9，10，11。

锻炼髋部和臀部。

好，太棒。

16，17，20。

哦，感觉不错。

应该能感觉到臀部在用力。

稍微有点气喘。

请喝一小口水。

休息30秒，恢复呼吸。

再完成两遍循环。

完成后，回到这里进行塑形。

现在直接进入塑形环节。

这是一个小幅度的手臂塑形。

使用一点重量，我用5磅，你可以自行调轻或调重。

肩部和手臂，准备好了吗？

手掌向下。

做12次仰泳式动作。

向上向下交替。

1，2，3，4。

手臂伸直向上，然后收回。

6。

好。

8。

结束。

胸部向前挺。

9，10，11。

再来一次。

很好。

接下来做12次卷曲推举。

先卷起再推起。

1。

然后反向。

2。

好。

3，4。

锻炼二头肌和肩部。

5，6，7。

非常好。

应该能感觉到手臂在发力。

8，9。

别忘了呼吸。

10，11。

再来一次。

12。

真的很好。

现在把手肘放在腰部位置。

背部保持平直，身体前倾做踢背动作，锻炼三头肌。

做12次。

锁定姿势。

3，4，5。

很好，快完成了。

保持背部平直。

8，9，10，11，12。

太棒了。

稍作休息，然后再做两遍塑形部分。

完成。

燃烧已完成。

塑形已完成。

你会感觉很棒。

我是Valerie Waters，记住，只要再做一次锻炼，你的心情就会好起来。

[英语]

Hi, I'm Valerie Waters, with Livestrong Woman and the A-List Look.

And I have a great workout for you today.

It's a burn and sculpt.

So it's a two-parter.

First, we're gonna burn.

Okay, so burn tons of calories, get your heart rate up.

And you're gonna feel amazing.

And then we're gonna head into the second part, which is a sculpt.

And today, we're sculpting shoulders, biceps and triceps.

So, we'll have you ready for tank top season.

You're gonna love it.

So let's get started.

Okay, so our first exercise of this burn and sculpt workout is a Valband Side Hop.

So you can take your band and you're gonna put this on around your ankles.

Okay, so here I am, toes pointing straight ahead.

I'm gonna hop, back and forth.

And you're gonna activate your glutes.

Once we get started, we keep moving.

This is the burn portion of the Burn and Sculpt.

So 20 times, back and forth.

Are you ready?

Here we go.

1, 2.

Now, what's gonna happen is your knees are gonna want to cave in.

You gotta keep pushing them out and stay low.

This is how we're gonna wake up those glutes.

There we go, back and forth.

Good.

Oops, that's 12.

13, 14, 15, 16.

Keep trying to get, you know, some distance, right?

Last couple.

And that's it.

Come on out.

Pop that right off.

And we're going right into a Valslide Side Lunge with a Reach.

We're going to 20, but you control your range of motion.

Reach out.

And then we're gonna open and press back, so we get a little rear delt.

Reach out and press.

That's 2, 3, 4, 5.

Keep your weight over the stationary leg.

Okay, and sit back, like you're sitting back in a squat.

You'll totally feel this in your glute.

You're gonna feel this in your inner thigh.

So we're reaching.

And we press.

Good.

Excellent.

7 more.

Good keep pressing.

Good.

You feel that?

You should be getting some inner thigh.

One more.

Excellent.

Switch sides.

Here we go.

We're burning already.

Feel it?

2, 3, 4.

Working those rear delts.

Always like to work that in, you know, get a little extra posture there.

8, good.

9, 10, 11.

Get it low.

12.

15.

Good.

17, 18.

Hang in there.

19, and 20.

Excellent.

Now we're going to a Speed Squat for 20.

So it's just feet hip width apart.

Down and up.

2, 3, 4.

Obviously, these are called Speed Squats because you're going faster.

8, 10.

10 more.

Now, you're gonna hear my breathing start because this is a burn workout.

We're getting our heart rates up and we're burning.

Excellent.

Almost there.

And that's it.

Very, very good.

Last one of the burn part of the first circuit is called Pendulum.

Sit down about half way and just kind of lift to the side.

That's 5, 6, 7, 8.

I'm not going down and up.

9, 10, 11.

Working my hips and glutes.

Good, excellent.

16, 17 and 20.

Oh, that was good.

You should be feeling your glutes.

You should be a little out of breath.

I want you to have a quick sip of water.

Catch your breath for 30 seconds.

You're gonna do circuit two more times.

And when you finish that 2 more times, meet me back here for the sculpt.

So, right now, I'm gonna go right into our sculpt portion.

This is a little arm sculpt.

Taking some weight--I'm using 5s--if you want to go lighter or heavier that's okay.

Shoulder's and arms, ready?

So palms facing down.

We're going Breast Stroke for 12.

So it's up and down.

That's 1, 2, 3, 4.

Straight arms up, squeeze it back.

And 6.

Good.

8.

That's it.

Push that chest out.

9, 10, 11.

One more.

Very good.

Now, we're going to Curl and Press for 12.

So curl it up, press it up.

That's 1.

And then reverse.

2.

Good.

3, 4.

Working biceps and shoulders.

5, 6 and 7.

That is so good.

You should be feeling your arms.

8, 9.

Don't forget to breathe.

10, 11.

One more.

And 12.

Really good.

Now, I want you to put your elbows at your waist.

Flat black, lean forward for Kick Backs, working triceps.

Going to 12.

Lock it out.

3, 4, 5.

So good, you're almost there.

Keep that flat back.

That's 8, 9, 10, 11 and 12.

That was so good.

Take a quick break here and you're gonna that sculpt portion two more times.

And then you're done.

You have burned.

You have sculpted.

You should feel amazing.

I'm Valerie Waters, and remember, you are just one workout away from a good mood.

重点词汇

词汇	含义
workout /ˈwɜːrkˌaʊt/ B1	noun - 锻炼 (duànliàn)
burn /bɜːrn/ A2	verb - 燃烧 (ránshāo) noun - 烧伤 (shāoshāng)
sculpt /skʌlpt/ B1	verb - 雕刻 (diāokè)
calories /ˈkæl.ər.iːz/ B1	noun - 卡路里 (kǎlùlǐ)
amazing /əˈmeɪ.zɪŋ/ A2	adjective - 令人惊叹的 (lìng rén jīngtàn de)
shoulders /ˈʃoʊl.dɚz/ A1	noun - 肩膀 (jiānbǎng)
biceps /ˈbaɪ.seps/ B1	noun - 肱二头肌 (huán èrtóujī)
triceps /ˈtraɪ.seps/ B1	noun - 肱三头肌 (huán sāntóujī)
activate /ˈæk.tɪ.veɪt/ B1	verb - 激活 (jīhuó)
glutes /ɡluːts/ B1	noun - 臀大肌 (tún dàjī)
knees /niːz/ A1	noun - 膝盖 (xīgài)
pressing /ˈpres.ɪŋ/ A2	verb - 按压 (ànyā)
thigh /θaɪ/ A2	noun - 大腿 (dàtuǐ)
squat /skwɒt/ B1	noun - 深蹲 (shēn dūn)
hips /hɪps/ A2	noun - 臀部 (tún bù)
circuit /ˈsɜːrkɪt/ B1	noun - 循环训练 (xúnhuán xùnliàn)

重点语法结构

• So it's a two-parter.

  ➔ 反问句/省略句

  ➔ 这句话使用了“it is”的缩写形式，并添加了“it's”来确认或寻求同意。这是一种常见的会话技巧。

• So, we'll have you ready for tank top season.

  ➔ 将来时（will + 动词原形）

  ➔ 这句话表达了一个未来的结果——听众将为穿背心做好准备。“have you + 过去分词”的结构意味着使某人处于某种状态。

• You're gonna love it.

  ➔ “going to”的缩写 + 未来预测

  ➔ “gonna”是“going to”的口语缩写。这句话表达了强烈的预测，即听众会喜欢这项锻炼。

• Keep your weight over the stationary leg.

  ➔ 祈使语气 + 动名词作宾语

  ➔ 这是一个直接的指示。“Keep”是祈使语气，告诉听众该做什么。“Weight”是主语，“over the stationary leg”充当副词短语，表示将重量放置在何处。