grab your bottle of water, a pack of oat milk or 1kg of rice - I'm sure you can find something in your kitchen!? ???

拿起你的水瓶(譯者建議去超市找1.5L的礦泉水，練完還能喝)，一包燕麥奶或1公斤大米--我相信你可以在廚房里找到一些東西！

PS: if you don't want to use any weights, that's totally fine! You can also perform all exercises without a piece of equipment :)?

PS：如果你不想使用任何重量，那完全沒問題! 你也可以在沒有任何器材的情況下進(jìn)行所有的練習(xí) :) (譯者建議還是使用，有器材時(shí)帕老師訓(xùn)練速度會(huì)比沒有的慢，如果沒有器材的話還是去找無需器材的視頻跟練吧！:)

EXERCISES:?

練習(xí):?

? the CRAWL is hard with coordination, I know hahaha. Start slow & then you quickly get the hang out of it.

我明白，由于協(xié)調(diào)性的關(guān)系，爬行這個(gè)動(dòng)作會(huì)比較困難，哈哈。慢慢來，后面很快就會(huì)掌握要領(lǐng)了。(ps. 查了詞典是get the hang of sth. 沒有out，有錯(cuò)歡迎指正)?

? We switch it up between weighted movements & bodyweight burners, to really challenge our inner sixpack

我們?cè)谪?fù)重訓(xùn)練和徒手訓(xùn)練之間切換，真正挑戰(zhàn)我們的六塊腹肌。

? we have a couple of new exercises in there! Hope you like them!!? ??

我們?cè)诶锩婕尤肓藥讉€(gè)新的練習(xí)! 希望你們喜歡!? ?

TECHNIQUE:

技巧:?

? If we lay down on our back, make sure to keep your LOWER BACK flat on the mat. Only lower your legs as far as possible, so your lower back is not lifting off the mat!?

當(dāng)我們仰臥時(shí)，一定要讓你的下背部平放在墊子上。只需盡可能地降低你的腿，你的下背部才不會(huì)離開墊子!?

? THINK about your tummy muscles working the entire time. It's about the mind muscle connection! Lift and lower your legs with the strength of your abs, not your thighs.?

訓(xùn)練時(shí)要一直想著你的腹部肌肉。這是關(guān)于意念-肌肉連接! 用腹肌的力量抬起和放下你的腿，而不是你大腿的力量。

? try to hold the tension in your abs as long as possible. Squeeze in your belly button "towards your spine" (inwards) and enjoy the burn :)?

盡量保持腹肌的緊張。"朝向你的脊柱"(向內(nèi))擠壓你的肚臍，并享受燃燒的感覺 :)

Otherwise we have no breaks (you're used to it by now I guess) and not much space is needed :) If you need a break tho - take it! Just don't quit!?

另外，我們沒有設(shè)置休息時(shí)間(我猜你們現(xiàn)在已經(jīng)習(xí)慣了), 訓(xùn)練也不需要很多空間。如果你需要休息，那就休息吧！不要放棄就行！