5个动作，初学者舒服的习惯无器械练习
Exercise is for EVERYONE… we just start atdifferent levels. Whether you are starting out or starting again, this workoutis designed to get those muscles working and that heart pumping with these 5modified moves. Please note that, before beginning any sort of exercise regime,it is important to get clearance from a health professional or generalpractitioner.
对我们每个人而言，当你想要通过无器械练习来提高体质时候，首先应该考虑到就是你现有的体质水平，这与你现在刚开始锻炼或者说又一次上路无关，设计以下5个动作主要围绕，①可以刺激到身体全身的肌群，②提纲心脏泵血能力，运动强度适中。这些动作可以作为你开始其它任何动作热身，亦或是专门提升提升机体基本机能，适宜人群广泛，无论你是大中小学生、全职主妇或是健身教练都可采用。
Here’s the rundown: perform each move for 40
seconds with a 20-second rest in between each. Complete 2 rounds.
这四幅图就是主要姿势介绍，每个动作40s，之间间隔20休息时间，所有动作重复2-3轮。
1、Tip Toe Squats.This move is a great alternative to squat jumps for those who have knee
injuries, weak pelvic floor muscles or if jumping is just not your thing. These
work both the front and back of the legs just like squat jumps, whilst also
helping to improve coordination and balance. Feel free to hold onto a chair or
pole if you need assistance with balance.（这个动作是由深蹲跳改良，主要要考虑到膝关节薄弱、受过伤、骨盆肌肉发展不平衡、或者你不擅长跳跃，就如同深蹲跳一样，该动作对于大腿前后肌肉发展，协调躯干和腰部肌肉的协调性、如果需要你刚开始平衡性不好，可以借助椅子等支撑物体。）
2、Step Out Burpees.Burpees are an exercise you will learn to love but may always
dread. There is a good reason why we do them. They are one of the best full
body exercises for toning, strengthening and conditioning. These have been
modified to reduce impact and help increase mobility. If getting up and down
off the ground is difficult, you can also perform these with your hands
elevated on a bench.（这个动作你让又爱又恨，死磕猪可以找出很多理由，我们为何做这些动作，它是可以灵活变换活动强度的方法，它对于你身体影响是全面的，提高身体机体是适中的，如果刚开始做有效困难，你可以尝试长时间俯卧撑爬行）
3、Squat with Heel Tap.This squat variation is great because it not only works the legs and the
glutes, it also hits most areas of the abdominals and hip flexors.（该动作是深蹲的变换姿势之一，不但可以对于大腿和臀部受到刺激，同时对于腹部脂肪减少和臀部灵活性也是有好处的。）
4、Heel Tap Abs.You will feel this exercise in all areas of your mid-section, helping to
strengthen and tone the abdominals.（你可以感受到这个姿势对于你身体中部的刺激是极强的，对于减少腹部脂肪和肌肉紧实帮助巨大。）
5、Knee Push-ups with Shoulder
Taps.This
push-up variation is great for strengthening and toning the upper body without
the added weight of the legs. To modify these push-ups further you can perform
them with your hands elevated on a high bench or wall.（该动作作为俯卧撑的变形，很明显降低大家的难度，对于手臂和背部肌肉的发展是有好处的，此外如果你觉得这个动作对于身体挑战还很大，你可以双手抬高到桌子或者对墙面做。）
…
喜欢死磕猪今天所分享的内容，就点个喜欢，捧捧人气！！！作者简介：日日更新的一员，90后的一枚，平凡的掉在人群里找不到的普通人一个，但即使普通，也对未来充满希望和热情，希望通过不断努力，让自己变得更好。（运动人体科学专业，励志改变国人的健康状况，让每个小伙伴过上幸福生活！）
参考文献This 20-Minute Workout Will Change the Way You Think About Resistance Bands
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