Losing weight has been a life long journey for most women. We hear about a new diet or a new workout that promises to deliver results almost everyday. Here are my new slim 3S’s that work for me…

減肥一直是大多數女人一輩子的事。幾乎每天我們可以聽到一個新的保證有效的減肥飲食或運動。以下是我覺得有用的新纖體3S…

Simple 簡單

I found that my diet has to be simple for me to stick to it for a long time. Most people don’t have a nutritionist or a cook to prepare what they eat. Our diet has to work for us in a quick and easy way. For me, counting calories is easy. I don’t count it to a tee but the counting process keeps me conscious of what I put into my stomach. The other thing I do is eating lots of fruits and vegetables. If you want to be really hard-core you can eat more vegetables and less fruits. Fruits have sugar in them whereas vegetables are calorie free. Find out what works for you in a simple way so that you are able to do it consistently.

我發現我的飲食要簡單我才能堅持下去很長一段時間。大多數人都沒有營養師或廚師準備他們吃的東西。我們的飲食要方便。對我來說,計算卡路里算容易。我沒有算的超準,但算的過程讓我保持意識到我吃什麼東西。其他還有我吃大量的水果和蔬菜。如果你想激瘦就多吃蔬菜和少吃水果。水果有糖,而蔬菜沒熱量。找出適合你減肥的簡單飲食方法。

Swan Workout 天鵝運動

Natalie Portman rocked her leading role in the movie Black Swan. Now everyone wants a ballerina figure! Thanks to my dear friend Lily who shared this workout on Facebook’s Purty Talks a few weeks ago. The swan workout gives you long lean muscles like the ballerinas have. Here are the moves:

娜塔莉波特曼主演的黑天鵝驚為天人。現在每個人都想要一個芭蕾舞者的身材!謝謝我的好友Lily在Facebook的Purty Talks上分享這個運動。天鵝運動可讓你有像芭蕾舞者的瘦長肌肉。下面是動作:

The Bridge
Ballet dancers are known for having incredibly strong, lean legs. This ballet exercise targets the inner thighs, back of the legs, core and butt to help anyone get a ballerina’s lower body.

How to do it: Lie on your back with your stomach pulled in, knees bent and feet flat on the floor. Straighten your right leg, toes pointed up toward the ceiling. Keep your stomach pulled in tight as you lift your hips off the floor, trying to keep your knees together. Lower your hips until you’re not quite touching the floor and then lift again. Complete 30 reps with one leg and then repeat on the other side.

芭蕾舞蹈家有名的就是強而瘦的腿。這個芭蕾舞練習目標是大腿內側,背部,腿部,身體核心和屁股,幫助任何想要有芭蕾舞者下半身的人。

作法:躺在你的背部, 縮小腹,膝蓋彎曲,雙腳平放在地板上。伸直你的右腿,腳尖朝上向天花板。嚴格的保持小腹縮著,抬起你的臀部,膝蓋盡量放在一起。慢慢放下臀部可不要完全碰地,然後再抬起。 30下,然後重複另一側。

Courtesy of Shape.com

Butt-Buster 魔鬼翹臀
A tight, toned ballerina butt not only helps you look amazing in your jeans, but it can also help prevent injury.

How to do it: Start on all fours, making sure that you have plenty of cushion beneath your knees. Bring one knee into your chest and then extend the leg straight back into arabesque, keeping the knee very straight. Pull in through your stomach and lift your leg high toward the ceiling. Repeat 30 times, and then change legs.

一個緊實的芭蕾舞者翹臀不僅可以讓你穿牛仔褲時看起來很正,它也可以幫助防止受傷。

作法:手腳都跪放地上,確定你的膝蓋下有好的支撐。把一個膝蓋帶到胸部,然後把腿往後伸直,保持膝蓋很直。縮小復然後將腿往天花板抬高。重複30次,然後換腿。

Courtesy of Shape.com

Abs Exercise 腹部運動
For a ballerina, the center of balance is everything. That’s why ballet abs exercises serve a dual purpose: They flatten your stomach while strengthening your abdominal muscles—the foundation of your balance.

How to do it: Lay on your back with the arms open wide in second position, knees slightly bent. Pull your stomach in as you lift your upper body, bringing your arms overhead to first position (creating a circular frame around your head). Focus on keeping the stomach pulled in as you lower and lift again. Repeat 30 times.

對於一個芭蕾舞演員,中心平衡就是一切。這就是為什麼腹肌練習有雙重目的:他們能把你的小腹變平,同時加強你的腹部肌肉,你的平衡的基礎。

作法:背部躺著把手臂敞開在第二位置,膝蓋微微彎曲。縮小腹然後抬起你的上半身,打開你的雙手朝第一位置(創建一個圓形框架在你的頭上)。注重縮小腹將身體慢慢放低在抬起。重複30次。

Courtesy of Shape.com

Arm Toner
Perfect posture and graceful, toned arms are classic qualities of a ballerina’s upper body.

How to do it: Sit on the mat with your legs extended straight out in front of you and hands just behind your hips, fingers facing out. Lift your hips up off the mat as you stretch the elbows, keeping the chest open and the neck long.  Pull the stomach in tight and bend the elbows slightly. Lower and lift your hips by bending and stretching the elbows, keeping the stomach strong and hips elevated the entire time. Repeat 30 times.

完美的姿態和優雅雕朔的手臂是經典芭蕾舞者的上半身。

做法:仰臥在墊子上,雙腿筆直延伸在你面前,雙手放在臀部後面,手指朝外。抬起你的臀部且伸展肘部,保持胸部打開,脖子長。縮小腹,肘部略微彎曲。放下你的臀部和彎曲肘部,全程保持腹部用力,臀部抬高。重複30次。

Essential Stretch 伸展基礎
Stretching keeps the muscles long and lean, so it’s an important part of building a ballet dancer’s thin body shape.

How to do it: Lay on your back and lift one leg straight up. Use your hands to pull the ankle gently toward your head. Work toward stretching your knee all the way straight over time. Repeat on the other leg.

伸展保持肌肉長而瘦,所以它是一個建立芭蕾舞者的纖瘦體形的重要元素。

做法:背部躺平和抬起一隻腿向上伸直。用你的手輕輕拉腳踝靠近你的頭。慢慢努力朝可將膝蓋拉直的方向。另一條腿重複。

Courtesy of Shape.com

It takes about 15 to 20 minutes to do all the moves. I guarantee that your muscles will feel being worked with each one of the moves. All the moves target the specified areas. Remember your posture when you do these moves. I think these moves are great for toning and shaping the body.

完成所有的動作大約需要15至20分鐘。我保證,每一個的動作都會讓你的肌肉感到有動到。所有的動作都精準的做到指定區域。記住你的姿勢非常重要。我認為這些運動會大大的幫助塑身和緊實身體。

Shape-ups by Sketchers 球鞋

I am lazy. What I can do more efficiently I go for it. This is why I bought a pair of Shape-ups. When you wear the Shape-ups they make you feel like you are walking in the sand. They claim to help you tone your muscles, burn more calories and improve posture. I can feel my legs and buttocks getting toned when I walk. I’ve been wearing my Shape-ups for about a month now, usually when I walk my pug or do grocery shopping. I lost 1 kilogram over the month without any special diet or workout. This is a great buy for lazy people who want to lose weight more efficiently.

我是個懶人。我可以做的有效率的東西我就會去做。所以我買了這雙Shape-ups球鞋。當你穿Shape-ups球鞋他們讓你覺得你是走在沙子裡。他們聲稱,可以幫助你雕朔你的肌肉,燃燒更多的熱量,改善姿勢。我穿的時候我可以感覺到我的腿和臀部肌肉有用到。我穿了大概一個月,通常當我遛狗或買菜的時候。我沒有特別減肥或運動,我有瘦1公斤。這是對懶人但又想瘦的有效率的好投資。

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