Strength Moves

5 Strength Moves That Burn Fat Fast

The secret to slimming down isn't adding more cardio -- it's serious strength training! Rev up your metabolism and burn more calories around the clock with this muscle-making circuit.
瘦身的秘密可不是多做有氧运动-而是实打实的力量训练噢！跟着这个肌肉锻炼循环运动一起每天动起来吧，加快体内的新陈代谢，燃烧卡路里！

How it works: Perform each exercise back-to-back, resting 30 to 45 seconds between moves as needed. Complete three circuits total.
执行方法：每个练习连续做，根据需要动作直接可以有30-40秒的间隔休息。总共完成三次动作循环。

You will need: Free weights, medicine ball
需要装备：力量训练器，健身实心球

Med-Ball Plank

1. Med-Ball Plank

1. 健身球支起身体

Sets: 3，Reps: 45 seconds
3组动作，每次坚持45秒

Begin in plank position with hands balancing on top of a medicine ball. Keep abs drawn into spine and think about pressing chest away from the ball with strong arms as you hold the position. (Place feet wider apart to make the move easier; add a challenge by moving them closer together.)
双手放在健身球上，支起身体。让腹肌紧贴脊椎，在坚持姿势的同时运用臂部力量努力让胸腔远离健身球。（让两脚分开的距离大些做起来会更容易；想要增加挑战的话，缩小双脚间的距离。）

Long-Lunge Row



2. Long-Lunge Row
2. 身体前驱划手臂


Sets: 3,Reps: 10
3组动作，每组重复10次

A: Begin in a wide split stance with right leg forward and left heel lifted, both legs straight, holding dumbbells. Bend right knee, reaching dumbbells toward the floor on either side of right leg, hinging forward from hips and keeping spine naturally straight and abs engaged.
A：以两腿分开的姿势开始，右腿向前，左脚后跟抬起来，两腿伸直，手拿哑铃。弯曲右膝，将两边手中的哑铃靠近地面，身体以臀部为基点向前， 脊椎自然挺直，腹部肌肉用力。

B: Extend right leg as arms row behind body, bending elbows and pulling weights in by sides and keeping torso slightly hinged forward (body should make a diagonal line from left heel to head). Complete the prescribed number of reps on each side.
B：手臂向身体后侧划的同时伸展右腿，弯曲肘部把哑铃拉向身体，整个身体微微前倾（身体应该从左脚跟到头部形成一条对角线）。以上动作要按照上述的重复次数在左右两边都做。

Pushup To Side Plank

3

. Pushup To Side Plank

3. 俯卧撑到单边侧撑


Sets: 3,Reps: 10
3组动作，每组重复10次

A: Begin in pushup position with feet together, hands slightly wider than shoulders. Bend elbows, lowering chest as close to the floor as possible, maintaining a straight line from heels to head.
A:以做俯卧撑的姿势开始，两脚合拢，两手分开到略比肩宽。弯曲肘部，放低胸部并尽可能地贴近地面，从头部到脚跟保持直线。

B: As arms extend, rotate body into a right side plank, drawing abs in tight, stacking hips and heels and reaching right arm up to ceiling. Return to pushup position and repeat, alternating sides.
B:伸展手臂，同时向右转动身体，转到右侧的时候支撑身体并停止转动，收紧腹肌，夹紧臀部和两脚跟部分，右手臂伸向天花板。回到开始的俯卧撑姿势并换边重复之前的动作。

Alternating Press March

4

. Alternating Press March
4. 交替伸展运动

Sets: 3，Reps: 20
3组动作，每组重复20次

A: Stand with feet together holding a dumbbell in front of chest with both hands.
A:两脚并拢站直，双手握住哑铃举到胸前。

B: Engage abs and grasp dumbbell with right hand, pressing right arm overhead as left knee lifts in front of hip and left arm lowers by side. Balance for one count, return to start. Repeat on opposite side. That's one rep.
B:收紧腹部并用右手握住哑铃，把右臂伸到头部以上，抬起左膝盖到臀部前面，同时放下左臂到身体一侧。数一下的同时坚持保持平衡，再重新开始。在另一侧做相同动作，这样就完成了一次重复动作。

Med-Ball Slams

5

. Med-Ball Slams


5. 猛扔健身球
 

Sets: 3,Reps: 10
3组动作，每组重复10次

A: Stand with feet wide holding a medicine ball. Engage abs and swing ball overhead in preparation for slam.
A:两脚分开张大同时手托住健身球。腹肌用力同时将球举到头部以上，为接下来的猛击做准备。

B: Explosively slam medicine ball to the floor, throwing the ball down and lowering into a squat. Try to catch the ball as it bounces back up, extending legs. Immediately return to start.
B:猛地将健身球摔到地上，扔球的同时压低身体成蹲姿。试着在球向上弹起的时候接住它，伸展双腿。然后迅速回到开始的姿势。