2.蹲站

This powerful exercise helps tone your glutes, strengthen your body and burn a lot of calories. To boost your calorie expenditure and raise your heart rate, you can try to do jump squats. Or stay in a squat hold with dumbbells in the hands to increase the resistance as well as feel the burn. Doing squats regularly is one of the best ways to transform your body.

這一有力的運動可以幫助你加強臀部肌肉，強健身體，燃燒掉許多卡路里。如果想要加快卡路里的消耗并提高心率，你可以嘗試蹲坐式跳躍運動，或者保持蹲坐的姿勢并手握啞鈴，以此來提升耐力，同時感受到卡路里的燃燒。規(guī)律性的蹲坐運動是塑造身形最好的方式之一。

3. Pushups

3.俯臥撐

Unfortunately, many people avoid doing pushups since this exercise is a bit harder to perform, but it can do wonders for your body. There are plenty of different pushups that work the different muscles in the shoulders and arms. Try to vary your pushup style to lower your risk of becoming bored with

exercise. Not only do pushups work the upper body, but also work the core. Do pushups a few days a week to help sculpt the arms and overall transform the body.

令人遺憾的是，由于做俯臥撐有些難度，很多人都避免做這項運動，但它能對你的身體產(chǎn)生意想不到的效果，許多不同類型的俯臥撐可以使肩膀和手臂的不同肌肉得到鍛煉。試著去變換你做俯臥撐的形式，這樣可以降低你對這項運動感到厭倦的風(fēng)險。做俯臥撐不僅可以使上半身得到鍛煉，還可以鍛煉到軀干（腹部和腰部）。一周中做幾天俯臥撐能夠有助于手臂肌肉的塑形，并全面塑造身形。

4. Lunges

4.箭步蹲

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