用林赛 ·沃恩的下肢锻炼法像奥运会选手一样锻炼

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

用林赛·沃恩的下肢锻炼法像奥运会选手一样锻炼

Tone your legs and thighs

增强腿和大腿

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.

为什么不像奥运会选手一样训练呢？林赛在分享她的秘诀。这些动作能增强和修整你身体中心到地板的所有部位。每周这一系列做三到四次，更好的下半身指日可待。

Single-Leg Box Squat

单腿箱式深蹲

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.

右腿站在练习跳箱前，左脚脚趾放在箱子上，手臂放在身体两侧，双手各握8英镑的哑铃（如图A）。身体下弯直到右腿形成90度（如图B）。继续做A姿势，重复10到12次，然后换腿重复。

Single-Leg Lift

单腿抬高

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.

从双手和膝盖开始，腹肌缩紧（A）。当你将左腿向上抬起形成90度时缩紧臀部（B）。重新开始再做。重复10到12次，然后换腿重复

Single-Leg Hamstring Curl

单腿弯举运动

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.

脸朝上躺着，手臂放在身体两侧，将左脚后跟放在瑞士球上，右腿伸直，脚弯曲（A）。当你弯曲左膝将球靠近自己时，抬升臀部（B）。臀部保持抬起，腿伸直将球滚出去。做12次。然后换腿重复。

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.

站立时脚张开到与臀部宽度差不多的位置，双手在下巴距离处握紧（A）。身体下弯时臀部向后（B）。推挤脚后跟重新开始。重复10到12次。

Single-Leg Romanian Deadlift

罗马尼亚式单腿硬拉

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.

右脚位于左脚前站立，双手各握8英镑的哑铃。将重量转移到右腿上，这样左脚就只有脚趾放在地板上（A）。身体前移，身躯下弯直到与地板平行。重新做A动作。重复10到12次，换腿重复。