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7種運動塑造完美身形
7 exercises that will transform your body

[ 2014-04-25 10:40]

來源：中國日報網

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Looking for some effective ways to transform your body? There are a few great exercises that will help you to reach your fitness goal. These exercises are easy but effective in strengthening your body along with burning unwanted calories. However, sticking to these exercises is not enough to transform your body, you should also eat healthy and get enough sleep regularly. Don’t waste your precious time doing other workouts, here are seven exercises that will help you transform your body in no time.

1. Jumping rope

A cheap and easily portable exercise that you can do anywhere is jumping rope. This workout burns more calories per minute than any other workout. Get jumping for a perfect exercise and plenty of fun. One of the best things about jumping rope is that you can do it with your kids.

2.Squats

This powerful exercise helps tone your glutes, strengthen your body and burn a lot of calories. To boost your calorie expenditure and raise your heart rate, you can try to do jump squats. Or stay in a squat hold with dumbbells in the hands to increase the resistance as well as feel the burn. Doing squats regularly is one of the best ways to transform your body.

3. Pushups

Unfortunately, many people avoid doing pushups since this exercise is a bit harder to perform, but it can do wonders for your body. There are plenty of different pushups that work the different muscles in the shoulders and arms. Try to vary your pushup style to lower your risk of becoming bored with exercise. Not only do pushups work the upper body, but also work the core. Do pushups a few days a week to help sculpt the arms and overall transform the body.

4. Lunges

To tone the muscles in your legs try doing lunges. Lunges give you such amazing results because they isolate every leg individually, helping transform your body. To add some cardio and boost the intensity, do some jump lunges. I suggest you to do 3 sets of 10 lunges a day for the best results.

5. Swimming

The great news for all lovers of swimming and for those who are trying to transform their bodies – swimming is a super effective workout that will bring you astonishing results. Swimming helps strengthen your core and work different muscle groups.

6. Running

There are many benefits of running. It helps to relieve stress, reduce the risk of depression, burn mega calories and improve your overall health. I enjoy running, especially early in the morning, and I think it’s one of the best exercises to do every day. I always feel a great sense of accomplishment after my run.

7. Cycling

A cycling workout is a foolproof way to get a great sweat and work your legs. Cycling is a wonderful exercise since you can push yourself at a higher intensity. Bring along your significant other or friend, or cycle solo, and ensure you get the most out of your workout.

So there you have it! The list of the most effective exercises that will definitely help you transform your body. Just make sure you do them on a regular basis to see the best results. What’s your favorite exercise?

查看譯文

還在尋找一些有效的方式來塑造身形？幾種很好的運動將幫你實現健身目標，它們簡單易行，卻能有效地強健身體并燃燒掉多余的卡路里。然而，只堅持做這些運動來塑造身形是不夠的，你還需要擁有健康的飲食和規律充足睡眠。別將寶貴的時間浪費在其他運動上了，下面的7種方式能幫你塑造身形。

1.跳繩

跳繩是一項經濟實惠且簡單易行的運動，你可以在任何地方進行。它每分鐘燃燒的卡路里多過其他運動，可以獲得極佳的鍛煉效果，收獲很多的樂趣。關于跳繩最好的一件事，便是你可以和孩子們一起跳繩。

2.蹲站

這一有力的運動可以幫助你加強臀部肌肉，強健身體，燃燒掉許多卡路里。如果想要加快卡路里的消耗并提高心率，你可以嘗試蹲坐式跳躍運動，或者保持蹲坐的姿勢并手握啞鈴，以此來提升耐力，同時感受到卡路里的燃燒。規律性的蹲坐運動是塑造身形最好的方式之一。

3.俯臥撐

令人遺憾的是，由于做俯臥撐有些難度，很多人都避免做這項運動，但它能對你的身體產生意想不到的效果，許多不同類型的俯臥撐可以使肩膀和手臂的不同肌肉得到鍛煉。試著去變換你做俯臥撐的形式，這樣可以降低你對這項運動感到厭倦的風險。做俯臥撐不僅可以使上半身得到鍛煉，還可以鍛煉到軀干（腹部和腰部）。一周中做幾天俯臥撐能夠有助于手臂肌肉的塑形，并全面塑造身形。

4.箭步蹲

要塑造腿部肌肉，可以嘗試做箭步蹲運動。它會給你帶來驚人的效果，因為它能將兩條腿分開，使其分別得到鍛煉，來幫助塑造身形。如果要增加一些心臟強化鍛煉和提高強度，可以做箭步蹲式跳躍運動。我建議，為了達到最佳鍛煉效果，你可以一天做3組箭步蹲運動，每組做10個。

5.游泳

游泳是一項超級有效的運動，它會帶來令人驚訝的結果，這對于所有游泳愛好者和那些試圖塑造身形的人們來說，是一個好消息。游泳還可以強健軀干，鍛煉不同的肌肉群。

6.跑步

跑步有很多的好處，它有助于緩解壓力，減少抑郁的風險，燃燒大量卡路里，提升整體健康水平。我享受跑步，特別是在清晨的時候，我覺得它是適合每天進行的最好的運動之一。跑步結束后，我總會感受到一種成就感。

7.騎自行車

騎自行車是一種能夠大量出汗并鍛煉腿部肌肉的可靠方式。它是一種很棒的運動，因為你可以讓自己置身于更高的運動強度。帶上你重要的另一位或朋友一起騎行，或是你獨自騎行，確保你從這項運動中獲得最大的效果。現在你對這些運動已經有所了解，這張清單涵蓋了效果最佳的運動，它無疑會有助于你塑造身形。想要獲得最佳的運動效果，你只需要有規律地進行這些運動，那么，什么是你最喜歡的運動呢？

（譯者 mandynnl 編輯丹妮）

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