用林賽 ·沃恩的下肢鍛鍊法像奧運會選手一樣鍛鍊

Train Like an Olympian With Lindsey Vonn's Lower-Body Workout

用林賽·沃恩的下肢鍛鍊法像奧運會選手一樣鍛鍊

Tone your legs and thighs

增強腿和大腿

Why not train like an Olympian? Lindsey is sharing her secrets. These moves tone and trim everything from your core to the floor. Do this series three or four times a week, and a better bottom half awaits.

爲什麼不像奧運會選手一樣訓練呢？林賽在分享她的祕訣。這些動作能增強和修整你身體中心到地板的所有部位。每週這一系列做三到四次，更好的下半身指日可待。

Single-Leg Box Squat

單腿箱式深蹲

Stand on right leg in front of a plyo box (or bench), with toes of left foot resting on box and arms at sides, an 8-pound dumbbell in each hand (A). Lower body down until right leg forms a 90-degree angle (B). Return to "A." Do 10 to 12 reps, then switch legs and repeat.

右腿站在練習跳箱前，左腳腳趾放在箱子上，手臂放在身體兩側，雙手各握8英鎊的啞鈴（如圖A）。身體下彎直到右腿形成90度（如圖B）。繼續做A姿勢，重複10到12次，然後換腿重複。

Single-Leg Lift

單腿擡高

Start on hands and knees, with abs tight (A). Squeeze butt as you lift left leg up to form a 90-degree angle (B). Return to start. Do 10 to 12 reps, then switch legs and repeat.

從雙手和膝蓋開始，腹肌縮緊（A）。當你將左腿向上擡起形成90度時縮緊臀部（B）。重新開始再做。重複10到12次，然後換腿重複

Single-Leg Hamstring Curl

單腿彎舉運動

Lie faceup with arms at sides, left heel on a Swiss ball and right leg straight up, foot flexed (A). Press hips up as you bend left knee to pull ball in toward you (B). Keeping hips up, straighten leg to roll ball back out. Work up to 12 reps. Switch legs; repeat.

臉朝上躺着，手臂放在身體兩側，將左腳後跟放在瑞士球上，右腿伸直，腳彎曲（A）。當你彎曲左膝將球靠近自己時，擡升臀部（B）。臀部保持擡起，腿伸直將球滾出去。做12次。然後換腿重複。

Squats

下蹲

Stand with feet hip-width apart and hands clasped in front of you at chin level (A). Push hips back as you lower down (B). Push through heels to return to start. Repeat 10 to 12 times.

站立時腳張開到與臀部寬度差不多的位置，雙手在下巴距離處握緊（A）。身體下彎時臀部向後（B）。推擠腳後跟重新開始。重複10到12次。

Single-Leg Romanian Deadlift

羅馬尼亞式單腿硬拉

Stand with right foot in front of left, an 8-pound dumbbell in each hand. Shift weight forward onto right leg so that only toes of left foot are on the floor (A). Hinge forward, lowering torso until parallel to the floor (B). Reverse motion to return to "A." Do 10 to 12 reps; switch legs and repeat.

右腳位於左腳前站立，雙手各握8英鎊的啞鈴。將重量轉移到右腿上，這樣左腳就只有腳趾放在地板上（A）。身體前移，身軀下彎直到與地板平行。重新做A動作。重複10到12次，換腿重複。