30-Day Fat-Burning Plan（30天燃烧脂肪计划）

It's an oversimplification to say fat can be as easy as "one, two, three" (not to mention it's a terrible cliche). But there may be at least a modicum of truth to it with the 3-2-1 program — a new strategy for getting ripped. By alternating three segments of cardio with two segments of weight training and one segment of core during a single workout, you may be able to rev up your metabolism and burn even more calories than you would by following a regular routine.
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+ g9 D; S! X3 |) T7 ?3-2-1 Workout
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9 O) [7 V9 ?) k/ v0 RStart with 10 minutes of cardio (on any machine). Warm up for two minutes, then work at a pace that keeps you at 75% of your max heart rate (find it by subtracting your age from 220) for seven minutes. Spend the last minute working at a lighter pace.

Now do a circuit of three exercises for 20 reps each. For instance, do squats followed by bench presses and shoulder presses. Then rest 30 seconds. Repeat twice more.
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$ l, X2 y' w, }: N6 X7 H  oDo interval cardio. For example, warm up for one minute on a treadmill and then sprint for 30-45 seconds, followed by a 45- to 60-second lighter pace. Repeat four to five times and then cool down with a minute of walking.

Do 20 reps of three different exercises, such as incline dumbbell flyes, followed by split squats, and then overhead triceps extensions. Rest 30 seconds.

& u. w. I  m0 XRepeat the interval cardio.
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7 N$ c0 G1 o  B4 MFinish with four to five core exercises done for about 30 reps each. Rest 30-60 seconds and repeat for two more circuits. Swiss-ball crunches, full situps, or bicycle situps are all fine.

那是一种很片面的说法：脂肪可以很容易的像喊1-2-3一样被解决。（别提这种陈词滥调了）至少这里有点现实的东西，那就是让你变瘦的新策略——3-2-1计划。也许通过三个部分的心肺功能交叉训练--2个力量训练和一个核心部分单独训练，你可以加快新陈代谢速度和燃烧更多的脂肪。接下来你肯定愿意遵守以下规定的方法
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! c$ G& |' k- O, @3-2-1训练计划

首先可以在任何器械上做10分钟心肺训练。
$ ], ]7 S' o. S5 g& ~热身2分钟，接着让心率保持在最大心率（最大心率=220-你的实际年龄）的75%节奏运动7分钟。最后1分钟用较低节奏运动。

1、现在做3个训练动作每个动作20次的循环训练。例如：深蹲-平板卧推--肩上推举依次进行，然后休息30秒重复2次刚才训练。
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做间歇性心肺训练。
4 B" c, r& ?. `" C8 a例如：在单车上热身1分钟然后冲刺30秒接着用45-60秒做慢节奏训练。重复4-5次，停下来后慢走1分钟。
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; a8 I, K) J# D7 ^2、做3个不同训练动作每样各20次，比如上斜哑铃飞鸟，然后大深蹲，接着肱三头肌头后臂屈伸。休息30秒
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& r) l; ]# x) ^/ G0 Z重复刚才的间歇心肺训练。（注：也既单车训练）
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/ c6 @$ F/ t4 ]: [- [! R- p) S3、最后进行4-5组核心肌群训练每组大约30下。休息30-60秒然后重复循环训练2次。像平衡球、全程仰卧起坐、自行车仰卧起坐等都可以。
（注：这个自行车仰卧起坐我也没做过。核心肌群，指的是位于腹部前后环绕着身躯，负责保护脊椎稳定的重要肌肉群，如腹直肌、腹横肌、骨盆底肌群以及下背肌等等。）

如有错误敬请指出

支持钩子教练  哈哈

自己发现错误“脂肪可以很容易的像一样1-2-3被解决” 更正为“脂肪可以很容易像喊1-2-3一样被解决”

修改了

吴钩教练翻译地很好啊

诶～～～ 不错哦～

以后可以靠翻译赚铜钱

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