在家瘦身不求人：7天轻松健身计划英文双语对照

第一天：全身燃脂

今天的训练主要针对全身肌肉，包括仰卧起坐、俯卧撑、深蹲等，每组做15-20次，共3组，休息1分钟。

第二天：核心训练

以腹部为重点，进行平板支撑、卷腹等练习，每组做20-30次，共3组，休息1分钟。

第三天：有氧舒展

进行跑步、跳绳或者练习瑜伽，持续30-45分钟，让身体得到有效的有氧运动。

第四天：上身雕塑

主要练习上半身肌肉，包括俯身哑铃划船、平板哑铃推举等，每组做15-20次，共3组，休息1分钟。

第五天：下半身律动

集中训练臀部和大腿肌肉，包括深蹲、后退蹬、仰卧腿举等练习，每组做15-20次，共3组，休息1分钟。

第六天：全面拉伸

进行身体各部位的拉伸运动，特别是前后大腿肌肉、腰部和背部肌肉，每个动作保持15-30秒，共3组。

第七天：休息日

给身体一个完全的休息日，让肌肉得到充分恢复。

通过这份简单而充实的7天健身计划，你可以在家轻松进行全面的锻炼，帮助你燃烧脂肪、塑造好身材。感谢你看完这篇文章，希望它能带给你健康和快乐。

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英文翻译对照，仅供参考

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The first day: Light fat all over

Today's training basically is aimed at systemic muscle, include to crouch sit-ups, push-up, greatly etc, every groups do 15-20 second, in all 3 groups, rest 1 minute.

The following day: Core trains

Attach most importance to a dot with abdomen, undertake flat is propped up, roll the exercise such as the abdomen, every groups do 20-30 second, in all 3 groups, rest 1 minute.

The 3rd day: Oxygen is extended

Undertake ran, skip perhaps practices gem gal, continuously 30-45 minute, let the body get effective exercise having oxygen.

The 4th day: Sculpture of the upper part of the body

Basically practice muscle of upper part of the body, include Fu body dumbbell to row, flat dumbbell choose, every groups do 15-20 second, in all 3 groups, rest 1 minute.

The 5th day: Issue half body rhythm

Concentration trains hip and ham muscle, include to crouch greatly, regressive pedal, lie on one's back the leg is lifted wait for an exercise, every groups do 15-20 second, in all 3 groups, rest 1 minute.

The 6th day: Comprehensive drawing

Have the body the drawing of each place moves, especially the waist and around ham muscle, back muscle, every movement holds 15-30 second, in all 3 groups.

The 7th day: Playday

Give the body a complete playday, let muscle get resumptive adequately.

Pass 7 days of this the portion is simple and contented fitness to plan, you can undertake easily taking exercise in the round in the home, help you burn it is adipose, good to model figure. Thank you to read this article, hope it can bring you health and joy.