Simone在家里如何健身？
的有关信息介绍如下：
17组无器械-全身练习，给我一平米，你走路也带风！
提到快速燃脂-心肺有氧练习很多人都会进行户外跑、跑步机上原地跑以及其它辅助器械，事实上，无器械克服重力的练习方式，五常常被很多人忽视，可它也被无数事实证明其运动效果是其它任何练习都无妨媲美的。你可以在这种练习中感受到身体的变化，你可以舒舒服服的在家中练习，说不定寒冷的冬日因为死磕猪传授与你的这些动作而变得无比温暖，请不要把我当做你的一个人的暖男哦，我可全宇宙的头号暖男，胜过太阳。
近期死磕猪邀请到到了一位无器械健身好友，为大家展示多组重力抗组练习，你可以根据死磕猪给你列出健身计划指导方案，执行每周的训练计划，你会发现冬天不仅有了南半球的温度、而且肉肉通通不见了！
如何高效执行这些动作？
你可以挑选出其中的三到五个动作，练习的时间可以是单纯的针对这些动作的练习，也可以作为你力量练习之后的间歇时间做的积极恢复性练习，或是可是把它们安排到你健身计划的或者结束部分。每个动作做2-3sets每周持续时间30-60s
好了你要做的就是轻轻的滑动手机屏幕，开始下拉到具体健身方法的讲解，诸葛练习选择出真真适合自己的匹配练习。
1.Inchworm——
这个动作更像是双手走路，双脚开立与肩部同宽，双手放于距离脚尖最近的地面，开始往前行走，整个缩成中重心应该放于双手，同时双腿伸直、膝盖不能屈曲。
如果想加大难度的话，在动作结束的末端，在加一次俯卧撑。
2、Mountain Climber Twist
Froma high plank position with core tight, run left knee in toward right elbow,then right knee in toward left elbow. Continue to alternate as quickly aspossible without
Make it easier:Run knees straight intoward chest rather than twisting
该动作要求起始姿势是俯卧撑，接着一侧的膝盖屈曲尽量接触对侧的肘关节，，你的臀部在这个过程中不能抬起。
3、Plank Jacks
From a high plank position, with core tight, jump
feet apart then jump them back together. Repeat as quickly as possible while
trying to maintain level hips.
该动作需要你注意的就是臀部不要移动、过高过低都不行，脚尖坐地，双臂伸直
4、Plank-to-Knee Tap
From a high plank position with core engaged,
shift back and pike hips as you lift right hand to tap left shin (or ankle if
you're extra flexible!). Return to high plank position and repeat on the other
side. Move through the exercise as quickly as possible while maintaining good
form.
该动作重心应当放于臀部，发力起始点在腹部和臀部的位置，上身前屈的同时臀部提起，接着身体一侧的手臂接触另外一侧的踝关节，如此往复。
Stand with feet hip width and a slight bend in
knees. Jump to the right with right foot, landing lightly on the ball of your
right foot and sweeping left foot behind right leg. Do not put weight on left
foot if you can help it! Immediately jump to the left with left foot, allowing
right foot to sweep behind left leg. Continue to alternate sides.
起始姿势半深蹲，往哪边跳，同侧的脚踝注意坐地缓冲，左腿移动到右腿后侧，交替数次。，
Stand with feet hip width and a slight bend in
knees. Swing both arms back and bend a little deeper, then swing arms forward
and jump forward as far as possible with both feet, landing lightly on the
balls of your feet. Now, as quickly as possible, jog backward to starting placeand repeat.
双脚开立与髋部同宽，膝盖微微屈曲，摆动双手的同时双脚用力蹬地，坐地时候尽量前脚掌过度到全脚掌，主语缓冲，紧接着迅速退后，注意交替频率要快。
From a high plank position with core tight, shift
weight onto left hand, lift right hand off ground, then rotate to the right and
kick left foot out to the right. Tap left foot with right hand. Repeat on the
other side moving as quickly as possible.
该动作难度较大，做的过程中一定注意身体重心的交替，以左侧为例，如果要身体左转，就需要你把重心交于右手，和左脚，右脚与左右同时离地，向着左侧转动。
Froma high plank position with core tight, bring right foot forward to the outsideof right hand so you are in a low lunge position. Jump and switch feet inmidair so that you land with your left foot to the outside of your left handwith your right foot straight back. Continue to alternate as quickly as possible.
Make it easier:Skip the hop. Instead,step right foot back then quickly step left foot forward.
该动作做前面介绍过死磕友们可以翻看前面的更新内容。
Stand on right foot with left foot elevated and
core tight. Hop 3 times then bend down and quickly walk hands out so you are in
a high plank position with left foot still off ground. Do 3 push-ups, never
putting left foot down. Walk hands back and stand up to return to starting
position. Repeat for half the time on one side only, then switch sides.
该动作开分为三个阶段，单腿俯卧撑、单腿跳和单腿行走——史上最牛超级组合。
It's the move we love to hate (and our model
makes it look so easy!). Stand with feet hip width and core tight. Jump up then
immediately drop to the floor, placing hands on the ground and shooting feet
back so you're in a high plank position. Do a push-up. Quickly jump feet back
to hands and, in one movement, stand and jump up to complete 1 rep.
这是个爱恨交织的动作，看似简单，强度却很大，看似没有如何不同，但对于肌肉的刺激效果却极大，整个过程强调一个词快——史上最有效果的无器械健身方案。
Start in a low lunge position with right foot
forward, left foot back, and fingertips touching the ground for balance. In one
smooth movement, bring left foot forward and, as you stand on right foot,
continue to lift left knee toward chest and hop up on right foot. Land lightly
on right foot and immediately slide left foot behind you to return to starting
position. Repeat for half the time then switch to the other side.
起始姿势是弓箭步，但后侧的那只脚几乎没有支撑，主要重心位于手臂和前侧大腿的之间，整个动作分为两个不步骤，第一步你需要使得身体后侧的腿部提拉向前上方，使得身体站立，第二步就是继续向着正上方提起膝盖，同时另外一侧的脚踝发力，身体挑起，着地时注意缓冲。
Do a perfect squat. As you come up, jump up,
extending legs fully and pushing arms down to help with your momentum. Land
lightly on toes and immediately drop into a squat again. Greenwell suggests
holding hands behind head (as shown), which helps to keep chest open and
posture straight.
深蹲跳，由于动作简单，不展开描述，但是强调你手臂上升过程中是向下发力，深蹲是注意双手背靠与头部，保持胸部打开。
该动作与上面提到的一个动作类似，维度区别之处在于你需要上臂屈曲与前臂。
15、Donkey Kick
From a high plank position with core tight and
hips level, jump feet up and kick butt with heels. Your weight should come
forward onto hands, but shoulders should stay in line over wrists. Extend legs
and land lightly on toes to return to starting position.
该动作对于竖脊肌和腰方肌以及臀部肌群的刺激效果较好，运动过程中注意，身体重心在臀，这样腰部和臀部肌肉动用数据最多。
16、Jumping Lunges
