These Are the Ab Moves Maria Menounos Swears By
这些是玛丽娅•曼努诺斯信赖的腹肌动作
Maria's favorite ab moves

玛丽娅最喜欢的腹肌动作

When it comes to molding your midsection, it takes more than standard crunches, says Maria Menounos' trainer, Harley Pasternak: "You have to hit those hard-to-tone muscles from every angle." Add these sculptors to your routine for a stronger, sleeker stomach. Pasternak recommends 3 sets of 20 reps twice a week.
当谈到塑造你的腹部时，不仅仅需要标准的仰卧起坐，玛丽娅•曼努诺斯的教练哈利•帕斯捷尔纳克说道：“你必须从每个角度锻炼这些难以增强的肌肉f^l9#Dr3!QQ(.。”将这些雕塑动作添加到你更强更时尚的日常计划中%EX9C0VO]tlC。帕斯捷尔纳克建议这些动作每周做两次，3组20次Fw^EErxAYLZ2U。
Bird Dog
鸟狗式

Start on all fours with hands underneath shoulders (A). Try to maintain a neutral spine. Engage abs and simultaneously lift left arm and right leg up, bringing them in line with torso (B). Lower back to "A," then repeat move on opposite side.
开始趴在地上，双手位于肩膀下方（A）GX_No*Th)D5。尽量保持一个中性脊柱beem(v*aDUb。动用腹肌，同时抬起左胳膊和右腿，使它们与躯干在一条线上（B）=)lU1@3IYfJg=wq。放下胳膊和腿，回到“A”姿势，之后重复换边5.lxhA6*fXp]。
Plank
平板式

Start in a forearm plank with palms facedown and feet hip-width apart (A). Your body should be as straight as possible. Pull belly in and lift hips so body forms an inverted V (B). Slowly lower hips to return to plank.
前胳膊放在平板上，手掌向下，双脚分开，与臀部距离差不多（A）.O@jzsr[=wqPs6m;u|。你的身体应该尽可能拉直W8@L.D,wGr6EynIJ。收缩肚子，抬升臀部，这样身体会形成一个倒V型（B）tCv5Xt=1|D;fMs8z。缓缓的放下臀部，重新回到平板上FpT|dACS3yqp。
Russian Twists
俄罗斯转体运动

Sit with knees bent, palms together and arms extended straight out. Lean back slightly and lift feet off the floor. (A) Return to center and then twist slowly to the right (B). To make it harder, hold a 5- to 10-pound medicine ball.
膝盖弯曲坐立，双手放在一起，手臂向外伸直k]q)sjj#4jdN7A@L^sj。稍微向后倾斜，双脚抬升离开地面;EB9XdJ_@r。（A）重新回到中心处，然后慢慢的转回到右边（B）!DHyLveG[wjE47NM1|。要使动作难度加大，就拿一个5-10英镑的医用球B%ITBO7llev。
Side Plank
侧平板式

Lie on left side with feet and hips stacked; prop yourself on left forearm (A). Lift hips so they're in line with rest of body and extend right arm straight up; hold for 30 to 60 seconds, keeping hips lifted (B). Lower hips and arms back to "A."
左边靠平板躺着，双脚和臀部都叠合在一起；用左前胳膊支撑自己（A）k@4x0xrPG3=z-。抬升臀部，这样臀部就会与身体其它部位保持在一条线上，伸直右胳膊；坚持30-60秒，保持臀部抬升（B）7LIj*+H3TIs。放下臀部和胳膊回到“A”姿势H;AaSgiS*1o-Tx6;@!。

译文属可可原创，仅供学习交流使用，未经许可请勿转载