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The High-Intensity Cardio Workout You Can Do In Your Living Room
在客厅就能做的高强度有氧运动
Can’t make it to the gym? No problem, this 10-minute workout is designed for small spaces. Full of cardio and high-intensity movements, this workout is sure to make you break a sweat and get your daily workout in without ever leaving your apartment or hotel room. Read this article and follow along with fitness expert Lauren Williams to complete the workout!
不能去健身房了？没问题，这个10分钟的锻炼就是为小空间而设计的。这种锻炼全都是高强度有氧运动，肯定会使你出汗，而且是不用离开公寓或宾馆房间就能进行的日常运动。阅读本篇文章，跟随健身专家劳伦•威廉姆斯去完成锻炼吧！
If you don’t have time to get to the gym you can still get in a killer workout at home, even if you don’t have a lot of space. Here’s a 10-minute cardio workout designed specifically for tight spaces.
如果你没时间去健身房，你仍然可以在家里进行杀手锻炼，即使家里的空间不大。本文介绍了专为紧密空间而设计的10分钟有氧运动。
Single leg reach and hop: We’ll start on our lower body with a single-leg reach into a hop. Start by standing on the left leg, and then reach your right leg back keeping it hovering off the ground. Then bring your right leg forward, bring your knee up, and hop. Once you have it, speed it up. Do this for 50 seconds, and then switch legs.
单腿伸展和单腿跳：首先从下半身开始，单腿拉伸跳跃。首先，左腿站立，然后回到右腿，使其停留在地面上空。然后右腿向前伸，膝盖向上然后跳跃。一旦你掌握了，就加速进行。这组运动做50秒，然后换腿。
Squat jumps and squat pulse: Get into a squat position, slightly bending the knees. After the second pulse, jump and turn to the other side, landing in a squat position, and do two squat pulses. Get as low as you can on that pulse and then get nice and explosive as you jump up.
蹲跳和蹲脉：做好蹲着的动作，慢慢的弯曲膝盖。在第二次蹲脉后，跳跃起来转向另一边，形成蹲位状，然后做两次蹲脉。蹲脉时尽可能低下身体，之后跳起来的时候会很好的爆发出来。
Plank walks and shoulder tap: Start in a forearm plank position. Your hips are in line with your shoulders. Come up to a top plank, and then do a shoulder tap on each side. Return back down to a forearm plank. Repeat this motion. Make sure that you’re alternating the arm you use to get into a top plank and to get back down into a forearm plank so that you’re working both sides of the body.
平板走和肩部拍打：首先做好前胳膊平板姿势。你的臀部与肩部在一条线上。做好顶部平板姿势，然后每边都做肩部拍打动作。回到前胳膊平板姿势。重复该动作。确保在顶部平板动作时要交替自己的胳膊然后再做回前胳膊平板姿势，这样你的身体两边就都在运动。
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