双语:六个小动作打造迷人身材

屈联西

        Flaunting abootyliciousrear end is nothing new -- but never have we loved our behinds as much as we have loved them in 2014.
　　就你身材赛贵妃满大街啊招摇过市有啥了不起的哼——不过好像2014年，我们对背影(臀部)的喜爱度已经上升到新高度了呢。
　　Both Vogue and the New York Times were on it in 2014. And believe me, with a strategic workout plan, we can give our goods a boost. So before we say goodbye to 2014, look back at it -- and try these six moves。
　　《Vogue》杂志和《纽约时代》在2014年都提到了这个事实。而且请相信我，遵循有策略性的锻炼计划，我们也可以拥有迷人臀部。所以在我们同2014年告别之前，往后看看——试试这六个小体操吧。


Squat To Sumo Squat
　　Squat To Sumo Squat
　　蹲下到相扑式深蹲
　　Combining the sumo squat with a more traditional one turns this into a superset of sorts. With your weight in your heels, sit back and down, keeping the chest up, until your thighs are parallel with the floor. After returning to standing, rotate the toes out about 45 degrees and squat again. That's one rep. Aim for three sets of 15.
　　将相扑式深蹲和和更传统的蹲法结合起来做成花式蹲法。把重量压 至脚踝，然后再坐下去，胸挺起来，直到你的大腿和地面平行。恢复到站立之后，旋转脚到外八字45度，然后再蹲下。那是一回合。目标做3组，每组15次。


Glute Press
　　Glute Press
　　压胯
　　Start on your hands and knees. While balancing on one leg, flex the other foot and press the heel toward the ceiling. When your thigh is just past parallel to the ground, lower your leg back to a neutral position without letting it touch the ground. Try for 12 on each side, and work up to three sets。
　　从你的手和膝盖开始。当保持一条腿的平衡时，弯曲另一只脚，将膝盖压向天花板。当你的大腿和地板平行，把你的腿伸回来到一个中间位置，不过不要接触到地板。每边练习12下，做3组。


Standing Kickback
　　Standing Kickback
　　站回踢
　　Standing tall, balance on one leg and lift the opposite leg straight back. Keep the lifted leg as straight as possible, focusing on squeezing the muscles on that side. Hold onto the back of a chair if balancing feels tough. Completely 15 on each leg and work up to repeating three times。
　　站笔直，一条腿保持平衡，另一条腿笔直向后踢。让提升的那条腿尽可能的绷直，把注意力放在另一边紧绷的肌肉上。如果觉得保持平衡很困难，就紧紧抓住一只椅背。每条腿做15下，重复3组。


Stability Ball Wall Sit
　　Stability Ball Wall Sit
　　用健身球练习靠墙坐
　　Leaning back onto a stability ball not only adds a bit of core work as you keep yourself balanced, it also helps support good upper-body form throughout this move, which, without the ball, would basically be a squat. With the ball around your lower to middle back, move your feet about six inches in front of your body. Lower your body as your back rolls along the ball. Your butt should move slightly under the ball. When your thighs are parallel to the floor, stand back up. Try for three sets of 15.
　　向后倾靠在健身球上，这不仅增加你保持平衡的核心练习，通过这步扭动还可以锻炼你的上半身练出好身材，没有球的话，就会变成普通的蹲下动作了。球从低处到中间，把你的脚提向身体6英寸。把你的身体在球上滚动，放低。你的臀部就能够稍许的比球低。当你的大腿和地面平行后，再次站起来。试3组每组15下。


Single-Leg Bridge
　　Single-Leg Bridge
　　单腿仰卧桥式挺臀
　　Lying on your back with your arms by your sides, plant your right foot on the floor and extend the left leg straight toward the ceiling. If your hamstrings are tight and keeping that leg straight is tough, extend it at a 45-degree angle like this instead. Pressing through the right heel, lift the hips until your spine is straight. Then gently lower the hips back to starting position. Try for 12 on each leg, and work up to completing three sets。
　　平躺下来，把你的手臂放在两边，把你的右脚搁地板上，然后将左腿笔直伸展向天花板。如果你的蹄筋绷的很紧，把你伸直就很艰难，伸展成45度就像这样。下压右脚踝直到你的脊柱挺直。然后轻轻的放低臀部还原一开始的姿势。每条腿做12下，完成3组。


Curtsy Lunge
　　Curtsy Lunge
　　行屈膝礼突进
　　Start with your feet hip-width apart, then step the right foot behind the left, as if you were curtsying before a queen. Bend the knees and lower your body until the left thigh is parallel to the ground. Keep both knees bent at about 90 degrees and the chest and shoulders up and back. Try 12 curtsies on each side and work up to three sets。
　　将你的双脚分开至与臀部同宽，然后把右脚跨到左脚后面，就好像你在女王面前行屈膝礼。弯曲膝盖，放低你的身体，直到左边大腿和地面平行。两边都屈膝成90度，胸和肩膀一前一后。每边试个12屈膝礼做3组。
　　(来源：沪江英语)

屈联西

Squat To Sumo Squat 
　　蹲下到相扑式深蹲