10-Minute Fat Blaster

  洗澡前的十分鐘健身操   資料、圖片來源：山姆伯伯的工作坊 、 Men's health

 
Perform this circuit without rest between exercises. Then rest 1 minute and repeat the circuit. Do as many circuits as you can in 10 minutes

執行這一個循環當中，動作與動作之間是沒有休息的。五個動作為一個循環，完成後休息1分鐘，再重頭開始做起。在10分鐘內，你可以做更多次的循環。

Jumping Jack   開合跳 (20下)
Start with your feet hip-width apart and hands at your sides. Simultaneously raise your arms above your head and jump so you can spread your feet shoulder-width apart. Then jump again to lower your arms and bring your feet together. Do 20 reps.

 開始時，雙腳與你的髖骨同寬(似站立)，雙手置於身體兩側，跳的時候，腳張開與肩同寬，手抬過頭頂，再次將腳合攏，同時將手放下，做20下。

Prisoner Squat  囚犯式深蹲 (12下)

Stand with your hands behind your head, your chest out and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back up to the starting position. Do 12 reps.

將你的手舉起放在後腦，推胸向前，手肘後壓，屁股往下坐並且彎曲膝蓋 (膝蓋不超過腳尖)，盡可能往下坐但上半身保持直立，背部不可彎曲，再來，屁股用力往上回復起始的動作。做12下。

Pushup  伏地挺身 (15下)

Assume the classic pushup position: legs straight, hands beneath your shoulders. Now brace your abs. Keeping your body rigid, lower yourself until your chest touches the floor. Then push back up until your arms are extended. Do 15 reps.

男生鍛鍊方式：傳統的伏地挺身，雙腳伸直，雙手在肩膀下方，現在，束緊你的腹部，保持身體筆直，引身向下，直到胸膛碰地，再伸直你的雙臂引身向上。做15下。

女生鍛鍊方式：雙膝跪地，其餘動作都一樣。

Forward Lunge  前跨步 (12下)
From a standing position, take a large step forward with one leg. When your front thigh is parallel to the floor and your back knee is off the floor, hold for 1 second. Then return to the starting position and repeat with your other leg. Do 12 reps with each leg. (Make it harder by holding the lowered position for 5 seconds.)

從站姿開始，往前跨一大步，前腳大腿與地面平行，不可超過腳尖，後腳膝蓋離地，保持一秒鐘後，回復站姿，換腳，每隻腳各做12下。(進階，保持5秒)

Stickups  貼壁引上 (10下)
Stand with your back to the wall and feet about 4 inches from the wall. Place the back of your arms against the wall, with upper arms parallel to floor and forearms at 90 degrees. Raise your arms overhead while keeping them against the wall at all times. Slowly return to below the starting position, tucking your elbows into your sides and bringing shoulder blades together. Do 10 reps.

腳靠近牆壁約4英寸，你的背部靠著牆壁，你的上臂與地面平行，小臂垂直地面，手臂向上伸展，期間都須靠著牆壁做，夾緊你的胳膊及肩胛骨肌肉，維持角度，做10下。