塑造身體上半部分的2個動作
The 2 Moves You Need for a Sculpted Upper Body
塑造身體上半部分的2個動作The good news: Summer is officially here! The bad news: You can no longer hide your not-so-toned spots behind lots of layers. And with the thermometer registering crazy-hot temperatures, one of the first things you'll want to shed will be your sleeves.
好消息：夏天正式來臨了！壞消息：你無法在一層層的衣服下掩蓋你不是那麼堅硬的肉肉。隨着溫度計測量出了狂熱的溫度，你首先想要遮蓋的東西之一就是你的袖子。Not quite ready to bare your upper body in strapless dresses and off-the-shoulder shirts? Don't panic. These three moves, which you should implement into your current routine posthaste, will have your deltoids, triceps, and traps looking stronger than ever—you may even give FLOTUS a run for her money. Ready to arm yourself?
還沒有準備好穿露肩禮服和露肩襯衣露出你的上半身嗎？別驚慌。這兩個你應該儘快落實到目前日常計劃中的動作將會使你的三角肌、肱三頭肌和斜方肌看起來比以往任何時候都更加強壯——甚至可以與美國第一夫人相媲美。準備好武裝你自己了嗎？
Crab walk
蟹行
How to do it: Start seated with knees bent and feet flat on floor. Place hands on either side of your butt, keeping them underneath your shoulders; imagine hands are pointing to 10 and 2 on a clock. Raise hips so that they are hovering over the group; walk right foot and left hand forward, followed by left foot and right hand. Continue alternating for three more steps forward. Reverse motion back to start. This is 1 rep; complete 10.
如何做：首先雙膝彎曲坐下，雙腳平放於地板上。將雙手放在臀部的兩邊，保持雙手位於雙肩之下；想象雙手正分別指向鬧鐘的10點和2點方向。擡升臀部這樣就會懸停着；右腳和左手向前走，左腳和右手隨後。繼續交替向前再走三步。開始向後的逆向動作。這是一次；完成10次。Tam's tip: When fatigue starts to set in, you'll be tempted to drop those hips—keep 'em high though. Also, try to find a rhythm when moving your opposite arm and leg simultaneously.
塔姆建議：當感覺到累的時候，你將面對放棄臀部動作——保持它們足夠翹的誘惑。同樣，在同時移動對立邊胳膊和腿時，要嘗試找到節奏。Upright row
提啞鈴
How to do it: Stand with feet shoulder-width apart with a 5- to 10-pound dumbbell in each hand; palms face down. Moving from your shoulders, drive elbows up toward chin. Pause at the top and then lower dumbbells, with control, back to start. Do 2 sets of 10 reps.
如何做：站立時雙腳距離與肩部距離差不多，每隻手上各握5-10英鎊的啞鈴；手掌朝下。從肩膀處移動，將肘部向上推向下巴。在頂部暫停，然後控制着將啞鈴放下，重新開始。每組10次，做2組。Tam’s tip: Pull shoulders back, keeping chest open. Head should be level with your gaze looking out. Contract abs for the duration of the lift.
塔姆建議：收回肩膀，保持胸部處於打開狀態。目光向外看時，頭部應該與目光齊平。在提啞鈴期間，收縮腹肌。
