維密模特身材養成記 在健身房中揮汗如雨

While most of us would feel pretty damn good if we made it to the gym twice in one week, type #Trainlikeanangel into Instagram and you might reconsider your self-congratulatory pat on the back.

大多數人如果一週能去兩次健身房，就覺得自己超級棒了，可是如果你點進Instagram中的#像天使一樣鍛鍊話題，你可能就要收回自己的沾沾自喜了。

From side squats and planks to boxing with former champion boxers, in the run up to this year's Victoria's Secret show, which took place in Paris on 30th November, the Angels have been hitting the gym hard.

今年的維多利亞的祕密內衣秀於11月30日在巴黎舉辦，在此之前，模特們在健身房中揮汗如雨，側深蹲、平板支撐、和前拳擊冠軍對練等都是她們的訓練項目。

"The girls generally start training a month before the casting and should they be chosen, they continue to train, often upping the intensity until the show," explains Michael Olajide Jr, co-founder of Aerospace where some of the Angels train.

很多模特會選擇在Aerospace健身中心進行訓練，其聯合創始人之一小邁克爾.奧拉吉德說道：“女孩們通常會在選拔的前一個月開始訓練，如果幸運入選就要不斷加大訓練強度，直到內衣秀開幕。”

"Nutrition is an important part of the process. The goal is to have the greatest show body they can for the purpose of wearing lingerie."

“營養也是訓練的重要組成部分。我們提供的營養搭配的目標是：幫助模特塑造完美曲線，展現維密內衣之美。”

So, how often do they work out?

那麼，她們多長時間鍛鍊一次呢？

"Every girl is different. There are girls that work with me twice a day and there are girls that alternate days with yoga or ballet. Every body is truly unique," says Olajide Jr.

小奧拉吉德說：“每個女孩都不同。有些女孩每天和我鍛鍊兩次，還有的女孩需要進行瑜伽和芭蕾的交替訓練。每個人的身體都是獨一無二的。”

Just from looking at Instagram though, it's safe to say that achieving the toned, sculpted body of a Victoria's Secret Angel is a full time job in itself. For those who are tempted to employ some of the techniques, here is everything you need to know...

從Instagram的分享中就可以看出，想要擁有像維密模特那樣健美誘人的身材，是需要長期堅持的。以下是你想知道的維密超模的所有健身祕訣：

Boxing benefits

拳擊的好處

Boxing has seen a huge resurgence in popularity this year, especially among women. The technique not only gives you a full body workout, but it also helps improve your coordination. No doubt, with the knowledge that Adriana Lima uses the sport to get in shape for the show, boxing will remain a fitness favourite for the foreseeable future.

今年，拳擊又迅速流行開來——尤其是在女性羣體中。拳擊不僅能讓你的全身都得到鍛鍊，還能提升你的協調性。愛德麗安娜.利瑪在維密秀中大展自己誘人身材，而她完美曲線背後的祕密——拳擊——無疑也將成爲保持身材的首選方法。

Strong core

健美的肌肉

Using a range of gym equipment, including a medicine ball and balancer, Martha Hunt proved that a strong core is essential. It's no surprise that they've all got impeccable abs.

瑪莎.亨特經常練習實心球和平衡器等健身器材，而她健碩的肌肉也造就了完美身姿。怪不得她們都有完美無瑕的腹肌。

Weighted workouts

負重訓練

British model Leomie Anderson has mixed up her workouts with side squats, leg lifts and weighted crunches and one-legged bends. Anderson highlighted how simple moves can help strengthen and tone your muscles.

英國模特莉奧米.安德森的鍛鍊內容包括側深蹲、擡腿、負重仰臥起坐和單腿屈身。安德森強調簡單的負重運動對強健和塑造肌肉大有裨益。

Smooth sliders

健身滑塊

If you haven't used a slider before, then Kelly Gale's Instagram video is a lesson in just how useful and effective they can be. The circular discs make it easier to move, but also engage your core muscles. For those that don't want to invest in the gym accessory, paper plates can work just as well.

如果你還沒有用過健身滑塊，那就快看看凱利.蓋爾在Instagram的視頻吧，凱利完美闡釋了滑塊於保持身材的重要性。相比滑塊，健身圓盤會更方便些，也能起到鍛鍊肌肉的效果。對於那些不想花錢買健身滑塊的人，用一個紙盤也可以發揮相同的作用。

The Victoria's Secret workout playlist

維密模特們鍛鍊時的音樂列表

We've all got our favourite songs we like to work out to, even the Angels. "Adriana loves house, classic rock, and even hip hop," says Olajide Jr. "Kelly Gale loves hip hop, but tends to go with anything that's playing. And Bridget [Malcom] is exclusively a 70/80's girl."

我們鍛鍊時有最喜歡聽的歌曲，維密天使們也不例外。小奧拉吉德說：“愛德麗安娜喜歡house音樂、經典搖滾和嘻哈。凱利喜歡嘻哈，但是不管放什麼她都能跟着鍛鍊。只有布里奇.馬爾科姆喜歡七、八十年代的歌曲。”

And the post-workout snack...

鍛鍊後的零食……

"Visualise ice cream but drink water. It's the best thing for you post workout..." says Olajide Jr.

小奧拉吉德說：“想象在吃冰激凌，但實際會喝水。沒有什麼比鍛鍊後喝水更好了。”