（无器械）4个即便是在洗澡，也能做的动作
One thing I love about the spring andsummer months is that they have us outside at every possible moment.
春季你错过，请别再错过这个深秋
Of course we could use the beautifulweather as an excuse for falling off of our workout game… or we could use it asmotivation to do just the opposite. In my opinion, the outdoors is the bestplace to work out. I can surround myself with the beauty of nature, breathingin fresh, clean air as I strengthen and tone my muscles to the sound ofchirping birds and crashing waves.
一年四季、春夏秋冬，喜欢户外，是人的本性，野外很美景，当然，再加上你的健身，死磕猪觉得是人与自然最为和谐的画面。对于很多人而言，野外是锻炼身体、亲近自然、清除杂念、新陈代谢排除废物的最佳场所，
It just so happens that my sister Charlotteis a personal trainer and group fitness instructor – and all-around beautifulmotivator – so I turned to her to share some ideas on workouts to try outsidethis season. You can actually do these inside, as well. All you need is onepiece of (non-gym) equipment – like a chair, a bench, or even a big rock. Takeit away, Char!
死磕猪想通过以下这位健身教练的具体方法，给死磕友们开一次脑洞，让你拓展思维，想象自己如果在公园、到野外会如何进行健身呢？健身其实非常简单，只需要一张椅子、石板……
1、Single-leg Lunge
（Form:Elevate one foot behind you on a flat surface.Lower yourself down into a lunge, keeping your shoulders back and chest up theentire time. Your knee should never extend past your toes. Pause for a second,and return back to the starting position.（注意；胸部正直，动作整个过程不要发生变化，膝盖不要超过脚趾）
What it works:Quadriceps, hamstrings, gluteus maximus.（健身主要部位，股四头肌、腘绳肌和臀大肌）
该动作对于刺激人体最大体积的肌肉群——大腿效果显著，如果你做的到位，第二天一定会有疼痛感觉，后脚抬起高度越大，此动作难度越大。
2、Incline/Decline Pushups
Form: For beginners, the incline pushup isextremely important. It familiarizes your body with proper pushup form, andallows your muscles to feel exactly what’s working. Place your hands on anelevated surface with your thumbs wrapping around the edge to ease the pressureon your wrists. Hands should be a little wider than shoulder-width apart, andyour entire body should be flat. Slowly lower yourself down, forming a90-degree angle with your arms. Squeeze your core to keep your back flat, andreturn to the starting position. If you’re more advanced, switch the positionof your hands with your feet, so your body is on the decline. Slowly loweryourself down the same way, forming a 90-degree angle and keeping a flat back.
（动作注意；斜体俯卧撑适合初学者做，整个身体注意保持正直，如果你要强提高难度，那么第二种是不错的选择，改变肢体位置，使得身体斜着向下，头朝地。）
What it works: Chest, shoulders, triceps,core.（主要发展肌肉；胸大肌、三头肌、腹部肌群和肩部）
（该动作优点就在于无论你有无体能，身体差是否强壮都可以练习，而且变化姿势多样化）
3、Tricep Dips
Form:Place your hands on an elevated surfacedirectly under your shoulders, fingertips facing forward. Walk your feet out ifront of you. For beginners, legs should be slightly bent with feet flat on theground. For more advanced, legs come straight out with heels on the ground andtoes pointed up. Bend your arms down so your elbows form a 90-degree angle,making sure that your elbows point directly behind you and not out to the side.Slowly return to the starting position.（动作注意；起始姿势双手向后至于身体后侧，双脚到身体前侧，里身体重心越远越好，刚开始距离近点，此外你的肘关节伸直后至于肩关节下部呈一条直线。）
What it works:Triceps, chest, shoulders.（肱三头、胸部肌群和肩部肌群）
（蝴蝶袖你应该有哦！这个动作就是蝴蝶袖的克星，肱三头肌是手臂部位体积最大的一块肌肉，但是很多女孩子甚至男性都看不清楚这块肌肉，一旦你练就这块肌肉，你就能感受到手臂紧致、有线条感是何种体验了……）
4. Isometric Hold and V-sit Crunches
Form:Sit on an elevated surface and raise your legs,keeping them as straight as possible. Make sure your back stays flat, and holdthe bench behind you. Keep shoulders, back, and chest up. Hold your position toisolate the muscles in your core. This is an isometric hold. For V-sitcrunches, use this same position to start. Crunch your knees in towards yourchest, making sure to keep a flat back. To make this more challenging, releaseyour arms from behind you. To make it easier, keep legs bent the whole time.（动作注意；举起双腿伸直膝盖，使得背部笔直，这是一个两头起的仰卧起坐，整个过程中都要求你的双腿伸直）
What it works:Abs, lower back, coordination, balance.（腹部、下背部和整个身体协调性）
（优点；该动作对于你那个难缠得知小肚腩，会产生神奇的治愈效果，一旦你很好的掌握它，他是一个效果很好的燃脂助推器。）
参考文献This 20-Minute Workout Will Change the Way You Think About Resistance Bands
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