Busy Girls的10分钟锻炼

翻译自：Busy Girls’ 10 Minute Workout

It seems like everyone’s busier in the fall. With classes starting or work picking up, September is a crazy month. A workout may seem like the last thing you have time for, but it’s essential for your physical and mental health. Just because you’re busy doesn’t mean you must deprive your body of the many benefits of exercise – some of the best workouts happen to be the shortest. If you can’t make it to the gym or even leave your house, try an intense 10 minute workout to release stored up energy, burn a few calories and tone your body:

貌似在秋天大家都比较忙。伴随着学生开学和工作的恢复，9月是个繁忙的月份。锻炼似乎是你最后一件有时间去做的事，但这却对你的身心健康至关重要。你很忙这并不意味着你失去了享受锻炼给你身体带来的许多好处。有一些最有效的锻炼恰好是用时最短的。如果你去不了健身房或者连门也出不了的话，不妨试一下做10分钟的剧烈运动去释放体内的能量，燃烧一些卡路里同时调理身体。

Short, repetitive workouts are perfect when you don’t have time (or even as additions to a cardio routine). As Many Rounds As Possible (AMRAP) workouts are popular in Crossfit routines because they get your heart rate up quickly and elevate your metabolism post-workout. The point is to repeat a set as many times as possible (without compromising form) within a certain timeframe. It’s completely customizable; you can replace one move for another if it works better for you – just target specific areas you want to improve, like your legs or core.

当你时间不够的时候选择短暂的、持续的运动这是最好不过的了。（或甚至作为日常有氧训练的一个补充练习）。在Crossfit（译者注：一种体能训练）中一套动作尽可能重复多轮（简称：AMRAP）的这种训练方式是非常受欢迎的，因为这种锻炼可以快速提高你的心率和锻炼后的新陈代谢。重点是在一定的时间内一套动作重复多次（直到力竭）。这没有固定的一套动作，只要是针对某一个你想改善的部位，比如说腿或者躯干，如果另一个动作对你来说更有作用的话你可以拿这个来替换掉里面的任何一个动作。

Here’s an example of an **AMRAP workout **that can be done in 10 minutes – after doing a few stretches, of course.

以下是做完拉伸运动后在10分钟内可以完成的一组AMRAP例子。

10 Body Weight Squats
10 Crunches (try a different type of crunch for each set)
10 Burpees (here’s how to do a basic burpee)
10 Pushups
10 Jumping Jacks

10个 自重深蹲
10个 卷腹（每组尝试不同类型的卷腹）
10个 波比（如何完成基础波比动作）
10个 俯卧撑
10个 开合跳

Directions: Go through the list as many times as possible within 10 minutes. Make sure you know how to (and can) do each part to avoid injuries and ensure proper form. If you’re a beginner, make sure to work yourself up to it by starting off with a less strenuous routine or smaller timeframe – tweak it to fit your needs! You can log improvements over time by tracking the amount of rounds you do. Once you start to breeze through those 10 minutes, it’s time to up the intensity!

方法：10分钟内把上面这组动作尽可能的重复多轮。为了防止受伤和保证动作的规范性，请务必要知道这些动作怎么做和你是否可以做。如果你是新手，可以根据自身需要作出调整，不妨先从强度小，时间短的方式开始训练。你可以通过追踪每次做到的次数来看到自己的进步。一旦你开始可以很轻松的度过这10分钟，那是时候加大训练强度了！