Tracy Anderson's Best Moves for Killer Legs
特蕾西·安德森关于迷人长腿的最佳动作
Want killer legs?
想要迷人长腿吗？
When it comes to fighting flab, your legs are your secret weapon. Let me explain: Some of your body's biggest muscles are in your legs, and working those is going to net you a much larger calorie burn than exercising the smaller muscles (and help you look great in short skirts!). Make sense? That's why I try to always involve the legs in every movement I do, whether I'm holding them in a fixed position for a specified amount of time or constantly kicking them up or out. And this sequence is no different. It gets you out of your comfort zone of doing old-school squats and lunges, and challenges your brain, which is also a key factor in shaping up. Now let's build some long, lean legs you'll love.
当谈到战胜松弛的肌肉时，你的双腿就是你的秘密武器i&qNas8WBD;。容我解释：身体中一些最大的肌肉就在你的双腿上，相比锻炼更小的肌肉，作用于这些肌肉能燃烧更多的卡路里（并且帮助你在穿短裙时更迷人！）有道理？这就是我每做一个动作都要涉及到腿部的原因，不管我是在具体的一段时间将腿放于固定位置还是频繁的踢来踢去,=wSF4[Xo2&f9。这个顺序没有什么不同P(4ZMzIL,cBOQtzqML)。它使你从做老式深蹲和弓步这些舒服区走出来，挑战你的大脑，大脑在塑造过程中也是重要的因素|4DY~oPi^~Ngp10^nJ_x。现在，让我们塑造你将会爱上的瘦长腿吧(|I@F5!@4q~%RGe*。

Knee pull & kick
膝盖拉伸和踢
Start on all fours; pull left knee forward so it's slightly in front of right (A). Rotate torso, balancing on right hand; drop hips slightly as you kick left leg up (B). Return to start and repeat.
四肢开始放在地上；左膝盖向前拉，这样就会在右膝前一点（A）s2ZxaSg8SG*#VCcp8;o0。旋转身躯，用右手保持平衡；左腿向上抬的时候臀部也上抬一些（B）]G9AlysiTyfBU3e&2。重新开始然后重复^^X)P%miZtN。
Tracy's tip: Don't let hips touch the floor. You may also want to wear 1? to 2?-pound ankle weights for these moves.
特蕾西的建议：不要让臀部触地mqiG#tqGc@;H。做这些动作的时候，脚踝上也可以绑上1.5-2.5英镑的重量物;wslwD!LYk。
Hip dip & extend
臀部倾斜和伸展
Start on all fours, then drop hips to the right; they should be stacked (A). Lift up onto right knee as you extend left leg straight up and out (B). Bring left leg back down, return to "A" and repeat.
四肢开始放在地上，然后把臀部放在右边；臀部要叠在一起（A）SV!n8p9*nrRq。你在将左腿向外伸直时，右膝抬起来（B）lSam+e4g-lS,3REtM~。左腿收回放下，重新做"A"姿势，然后重复PpnL]F2&IWF。
Inverted twist & kick
反向扭和踢
Lie on left side with legs bent, hips stacked and left leg slightly behind right. Rotate torso so left palm and right forearm are on the floor (A). Keeping right forearm and left palm down, roll onto right hip and extend left leg, swinging it up and back (B). Return to "A" and repeat.
左侧卧，双腿弯曲，臀部叠放在一起，左腿放在右腿后面一点点Dq=K2*)J0Ami。旋转身躯，这样左手掌和右前臂就当在地板上了（A）DJE)N]-CeK9uI#5Q,Fk。右前臂和左手掌保持放下的姿势，滚动右臀并伸展左腿，将腿前后摆动（B）@Xw_r;C%NsLJ2O~y3az。重新做"A"姿势，然后重复p!Rw5#Tqe!sH。

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