28天塑造完美身材

译者 梦剧场球童

A little more muscle goes a long way, especially as you become leaner. That's why this workout focuses on the big stuff: big muscles, big weights, big calorie burn, big payoff. It all helps you add serious size to your chest, back, legs, and arms, while finishing off the flab that covers your abs. Use this routine for 4 weeks and you'll be on your way to looking as fit as an action star

      每增加一点肌肉都是非常困难的，尤其当你变得消瘦时。这就是为什么肌肉锻炼是一件“大”工程：大块肌肉、大重量、大量卡路里消耗、大量的付出。这都有助于塑造你的胸部、背部、腿及手臂肌肉，并消耗掉覆盖住你腹肌的赘肉。按照这一锻炼流程练习4周，你将会让自己拥有动作明星般健美的身材。

Do three workouts a week, alternating between workout A and workout B. (You'll do each workout six times in 4 weeks.) In each workout, do alternating sets of each exercise pair (1A/1B, 2A/2B, and 3A/3B). That is, do 1 set of the first exercise and rest 1 1/2 to 2 minutes. Then do 1 set of the second exercise and rest again for 1 1/2 to 2 minutes. Repeat until you've done 3 sets of each exercise in a pair. Then move on to the next pair.

      每周做三次循环练习，A、B组动作交替进行（在4周时间内，每组动作你将练习6次）。在每组练习中，交替进行每个动作组合（1A/1B、2A/2B、3A/3B）。也就是说，做完第一组动作的第一部分后休息一分半到两分钟，然后做第一组动作剩余部分并再休息一分半到两分钟。如此反复，直到完成三个组合的练习。然后继续后面的练习。

Barbell Deadlift

屈腿硬拉

Workout A

A组

Exercise: 1A

练习：1A

Bend at your hips and knees and grab the bar using an overhand grip. Your lower back should be slightly arched and your arms straight [A]. Without allowing your lower back to round, stand up with the barbell [B]. Pause momentarily, and then lower the bar to the floor. Do 5 reps.

弯曲臀部和膝关节，反手握住杠铃杆。你的腰部应呈轻微弓形弯曲，保持两臂呈直线 【A】

保持背部平直，提起杠铃 【B】

Chinup

反握引体向上

Workout A

A组

Exercise: 1B

练习：1B

Grab a chinup bar using a shoulder-width, underhand grip, and hang at arm's length [A]. Now squeeze your shoulder blades down and back, bend your elbows, and pull the top of your chest to the bar [B]. Pause, slowly lower your body back to the starting position, and repeat. Do 6-8 reps.

反手握住单杠，与肩同宽，利用臂力使身体悬空 【A】

肩部用力使身体向后，屈肘，提拉使胸部过杠 【B】

保持此姿势，然后缓慢使身体回到起始位置，重复6~8次。

杠铃分腿深蹲

Workout A

A组

Exercise: 2A

练习：2A

Hold a barbell across your upper back and stand in a staggered stance, your left foot in front of your right [A]. Keeping your torso upright, lower your body until your front knee is bent 90 degrees [B]. Then push yourself back to the starting position. That's 1 rep. Do 6-8 reps each leg.

利用上背部控制杠铃，保持前后交叉步站姿，左腿在前  【A】

保持躯干直立，降低身体高度，直至前面腿的膝盖弯曲呈90°  【B】

然后使身体回到起始位置，一遍完成。每条腿重复做6~8次。

Single-Arm Overhead Dumbbell Press

单臂哑铃头上臂屈伸

Workout A

A组

Exercise: 2B

练习：2B

Stand holding a dumbbell with your right hand just above and outside your right shoulder. Your palm should be turned toward your head [A]. Push the weight straight up over your shoulder [B]. Then lower it, and repeat without pausing. Do 6-8 reps each arm.

右手握哑铃站立，使哑铃刚好处于右肩外侧上方。手心正对头部一侧  【A】

直线推举哑铃至肩上方  【B】

然后放下，不停顿，每只胳膊重复6~8次

Cable Face Pull

站姿划船

Workout A

A组

Exercise: 3A

练习：3A

Attach a rope to the high pulley of a cable station and grab an end with each hand. Back a few steps away until your arms are extended in front of you [A]. Pull the middle of the rope toward your face [B]. Pause, and reverse the movement back to the starting position. Do 8-10 reps.

在高处的滑轮上固定绳索，双手各抓住绳索的一端。向后退几步，直到你的胳膊在身前完全伸展开 【A】

向面部的方向拉动绳索中部  【B】

保持动作，然后恢复到初始位置。重复8~10次。

Barbell Rollout

杠铃滚动

Workout A

A组

Exercise: 3B

练习：3B

Load a bar with 10-pound plates and kneel on the floor. Grab the bar with an overhand, shoulderwidth grip. Keep your lower back naturally arched and your core stiff [A]. Roll the bar forward as far as you can without letting your hips or back sag [B]. Pause, and return to the starting position. Do 8-12 reps

给杠铃杆安装10磅重的杠铃片并保持跪地姿势。以反手姿势握住杠铃杆，保持两臂打开与肩同宽。保持腰部自然弯曲并稳定重心 【A】

在保持臀部和背部绷紧的状态下，最大程度的向前推动杠铃杆 【B】

停顿一会儿，然后回到起始位置。重复8~12次。

Barbell Squat

负重深蹲

Workout B

B组

Exercise: 1A

练习：1A

Hold a bar across your upper back with an overhand grip, and stand with your feet set shoulderwidth apart [A]. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Pause, and return to the starting position. Do 6 reps.

双手握住一对哑铃，俯卧在可调式哑铃椅上，从一个较低的高度开始。双脚分开与肩同宽站立，反手姿势，利用上背部控制住杠铃  【A】

臀部用力向后退，弯曲膝盖下蹲，直到大腿与地面保持平行  【B】

保持一会儿，回到起始位置。重复此动作6次。

Chest-Supported Row

上斜俯卧哑铃弯举

Workout B

B组

Exercise: 1B

练习：1B

Grab a pair of dumbbells and lie chest down on an adjustable bench set to a low incline. Let the dumbbells hang at arm's length from your shoulders, your palms facing each other [A]. Without moving your torso, pull the weights to your sides [B]. Pause, lower, and repeat. Do 6-8 reps.

使哑铃与肩膀始终保持手臂长度，两手掌心相对 【A】

保持躯干不动，将哑铃拉至身体两侧 【B】

保持一会儿，放下。重复6~8次。

Barbell Straight-Leg Deadlift

直腿硬拉

Workout B

B组

Exercise: 2A

练习：2A

Grab the bar with an overhand grip, and hold it at arm's length in front of your thighs, your knees slightly bent [A]. Without allowing your back to round, bend at your hips and lower your torso until it's almost parallel to the floor [B]. Pause, and rise back to the starting position. Do 6-8 reps.

反手握住杠铃杆，保持两臂间距，提到大腿前侧，膝关节轻微弯曲 【A】

保持背部直立，弯曲臀部，降低躯干高度，直至身体与地面水平 【B】

停顿，然后恢复到背部直立姿势。重复6~8次。

Close-Grip Bench Press

窄握杠铃推举

Workout B

B组

Exercise: 2B

练习：2B

Grab a barbell with an overhand, shoulder-width grip, and hold the bar above your sternum with your arms straight [A]. Lower the bar straight down as you tuck your elbows close to your sides [B]. Pause, press the bar back to the starting position, and repeat. Do 6-8 reps.

Barbell Curl

站姿杠铃弯举

Workout B

B组

Exercise: 3A

练习：3A

Grab a barbell with an underhand, shoulderwidth grip, and let it hang at arm's length in front of your hips [A]. Without moving your upper arms, bend your elbows to curl the bar as close to your shoulders as you can [B]. Pause, and lower it back to the starting position. Do 8-10 reps.

下手位握住杠铃，两臂与肩同宽，以手臂力量使杠铃位于胯骨前方高度   【A】                                                                                                                                                       

保持上臂不动，弯曲肘部，使杠铃可能地靠近肩部   【B】                                                                                                                                                                                   保持，缓慢回到起始位置。重复8~10次。

Swiss-Ball Jackknife

平衡球屈腿

Workout B

B组

Exercise: 3B

练习：3B

Start in pushup position, but with your shins on a Swiss ball. Your body should form a straight line from ankles to head [A]. Without rounding your lower back, contract your abs and use your feet to pull the ball toward your chest by bending your knees [B]. Pause, and return to the starting position. Do 8-10 reps.