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[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:03.79,0:00:05.35,Default,,0,0,0,,{\fad(120,120)}- What's up elite Thenx athletes?
Dialogue: 0,0:00:05.35,0:00:06.18,Default,,0,0,0,,{\fad(120,120)}这里是克里斯\N{\fad(120,120)}It's Chris Heria.
Dialogue: 0,0:00:06.18,0:00:08.28,Default,,0,0,0,,{\fad(120,120)}欢迎来到Thenx官方的另一个视频。\N{\fad(120,120)}Welcome to another video of Official Thenx.
Dialogue: 0,0:00:08.28,0:00:09.81,Default,,0,0,0,,{\fad(120,120)}今天我们要谈论的是\N{\fad(120,120)}Today we're gonna be talking about
Dialogue: 0,0:00:09.81,0:00:12.43,Default,,0,0,0,,{\fad(120,120)}有氧运动与高强度间歇训练。  \N{\fad(120,120)}cardio versus high-intensity interval training.
Dialogue: 0,0:00:12.43,0:00:14.77,Default,,0,0,0,,{\fad(120,120)}哪种燃烧脂肪最好？ \N{\fad(120,120)}Which is the best way to burn fat?
Dialogue: 0,0:00:15.95,0:00:20.15,Default,,0,0,0,,{\fad(120,120)\rDefault-Box}字幕制作：Trans4mer{\r}
Dialogue: 0,0:00:27.17,0:00:29.25,Default,,0,0,0,,{\fad(120,120)}有氧运动和高强度间歇训练\N{\fad(120,120)}Now cardio and high-intensity interval training
Dialogue: 0,0:00:29.25,0:00:32.00,Default,,0,0,0,,{\fad(120,120)}他们作用相同 都能够燃烧脂肪。\N{\fad(120,120)}both do the same thing, they both burn fat.
Dialogue: 0,0:00:32.00,0:00:34.02,Default,,0,0,0,,{\fad(120,120)}但是当谈到哪一个是最好的方式\N{\fad(120,120)}But when it comes to which one does it the best way,
Dialogue: 0,0:00:34.02,0:00:35.43,Default,,0,0,0,,{\fad(120,120)}毫无疑问 那一定是\N{\fad(120,120)}well it's definitely got to be
Dialogue: 0,0:00:35.43,0:00:37.18,Default,,0,0,0,,{\fad(120,120)}高强度间歇训练。\N{\fad(120,120)}high-intensity interval training.
Dialogue: 0,0:00:37.18,0:00:40.07,Default,,0,0,0,,{\fad(120,120)}与有氧运动相比，高强度间歇训练\N{\fad(120,120)}Compared to cardio, high-intensity interval training
Dialogue: 0,0:00:40.07,0:00:43.84,Default,,0,0,0,,{\fad(120,120)}能在更短的时间内燃烧更多的卡路里\N{\fad(120,120)}burns way more calories and in a shorter amount of time
Dialogue: 0,0:00:43.84,0:00:46.76,Default,,0,0,0,,{\fad(120,120)}比起基本的有氧运动\N{\fad(120,120)}than your basic steady-paced cardio exercises.
Dialogue: 0,0:00:46.76,0:00:48.76,Default,,0,0,0,,{\fad(120,120)}例如 10分钟的HIT训练\N{\fad(120,120)}For example, just 10 minutes of HIT training
Dialogue: 0,0:00:49.00,0:00:51.26,Default,,0,0,0,,{\fad(120,120)}它更有效，能燃烧更多卡路里\N{\fad(120,120)}is way more effective and burns more calories
Dialogue: 0,0:00:51.26,0:00:53.57,Default,,0,0,0,,{\fad(120,120)}比起在跑步机上跑30分钟\N{\fad(120,120)}than 30 minutes of running on the treadmill.
Dialogue: 0,0:00:53.57,0:00:55.38,Default,,0,0,0,,{\fad(120,120)}你不仅燃烧了更多的卡路里\N{\fad(120,120)}And not only are you burning more calories
Dialogue: 0,0:00:55.38,0:00:57.64,Default,,0,0,0,,{\fad(120,120)}并且HIT训练有后燃效应\N{\fad(120,120)}but HIT training has an after-burn effect
Dialogue: 0,0:00:57.64,0:01:00.87,Default,,0,0,0,,{\fad(120,120)}这可以持续长达24小时，可以帮助你继续\N{\fad(120,120)}which can last up to 24 hours that helps you to continue
Dialogue: 0,0:01:00.87,0:01:03.60,Default,,0,0,0,,{\fad(120,120)}燃烧卡路里即便是在完成训练之后\N{\fad(120,120)}to burn calories even after you've finished working out.
Dialogue: 0,0:01:03.60,0:01:04.91,Default,,0,0,0,,{\fad(120,120)}这让你尽最大体力 \N{\fad(120,120)}Forcing maximum effort,
Dialogue: 0,0:01:04.91,0:01:06.92,Default,,0,0,0,,{\fad(120,120)}例如在高强度间歇训练中\N{\fad(120,120)} like when you do in high-intensity interval training
Dialogue: 0,0:01:06.92,0:01:09.61,Default,,0,0,0,,{\fad(120,120)}会让你更加适应激烈的训练\N{\fad(120,120)}is gonna get you more conditioned to intense training
Dialogue: 0,0:01:09.61,0:01:12.00,Default,,0,0,0,,{\fad(120,120)}这将帮助您更加一致地完成锻炼\N{\fad(120,120)}which will help you get through your workouts a lot more consistently
Dialogue: 0,0:01:12.00,0:01:14.81,Default,,0,0,0,,{\fad(120,120)}并且使你长时间进步\N{\fad(120,120)} and have you progressing a lot more over time.
Dialogue: 0,0:01:14.81,0:01:17.37,Default,,0,0,0,,{\fad(120,120)}在我个人看来，我只是认为有氧运动，\N{\fad(120,120)}In my personal opinion, I just think that cardio,
Dialogue: 0,0:01:17.37,0:01:19.48,Default,,0,0,0,,{\fad(120,120)}这是一个非常低效率的运动\N{\fad(120,120)}it's a very low-impact exercise
Dialogue: 0,0:01:19.48,0:01:21.30,Default,,0,0,0,,{\fad(120,120)}而且你的努力很少\N{\fad(120,120)}and you're doing very minimal effort
Dialogue: 0,0:01:21.30,0:01:22.99,Default,,0,0,0,,{\fad(120,120)}但却又是长时间的\N{\fad(120,120)}for a longer period of time.
Dialogue: 0,0:01:22.99,0:01:24.78,Default,,0,0,0,,{\fad(120,120)}SO.....当然，你会燃烧脂肪\N{\fad(120,120)}So yeah, sure, you're gonna be burning fat
Dialogue: 0,0:01:24.78,0:01:26.76,Default,,0,0,0,,{\fad(120,120)}但是有更多有效的方法。\N{\fad(120,120)}but there's a lot more efficient ways.
Dialogue: 0,0:01:26.76,0:01:28.31,Default,,0,0,0,,{\fad(120,120)}如果你已经准备好投入时间\N{\fad(120,120)}If you're already gonna be putting in the time
Dialogue: 0,0:01:28.31,0:01:31.12,Default,,0,0,0,,{\fad(120,120)}你也会想尝试最大限度地利用你的时间。\N{\fad(120,120)}you might as well be trying to get the maximum out of your time. 
Dialogue: 0,0:01:31.22,0:01:33.80,Default,,0,0,0,,{\fad(120,120)}总体而言，HIT训练同样燃脂益于健康\N{\fad(120,120)}Overall, HIT produces the same health benefits
Dialogue: 0,0:01:33.80,0:01:36.02,Default,,0,0,0,,{\fad(120,120)}而且在更短的时间内。\N{\fad(120,120)}and more in a shorter period of time.
Dialogue: 0,0:01:36.02,0:01:37.88,Default,,0,0,0,,{\fad(120,120)}所以如果你在寻找燃烧脂肪的最佳方法\N{\fad(120,120)}So if you're trying to find the best way to burn fat
Dialogue: 0,0:01:37.88,0:01:40.49,Default,,0,0,0,,{\fad(120,120)}那这里推荐高强度间歇训练\N{\fad(120,120)}then it's got to be high-intensity interval training
Dialogue: 0,0:01:40.49,0:01:43.75,Default,,0,0,0,,{\fad(120,120)}今天我收集了我最喜欢的HIT练习，\N{\fad(120,120)}and today I've collected my favorite HIT exercises,
Dialogue: 0,0:01:43.75,0:01:44.97,Default,,0,0,0,,{\fad(120,120)}把它们全都放入训练计划中\N{\fad(120,120)}put them all into a workout routine
Dialogue: 0,0:01:44.97,0:01:46.41,Default,,0,0,0,,{\fad(120,120)}这样我们可以进行HIT训练\N{\fad(120,120)}so we can do a HIT work out
Dialogue: 0,0:01:46.41,0:01:48.31,Default,,0,0,0,,{\fad(120,120)}来达到燃烧脂肪的目的 guys\N{\fad(120,120)}that's gonna have you burning fat today, guys.
Dialogue: 0,0:01:48.31,0:01:50.07,Default,,0,0,0,,{\fad(120,120)}我们将从高抬膝（high knee raises）开始\N{\fad(120,120)}We're gonna start off with high knee raises
Dialogue: 0,0:01:50.07,0:01:52.27,Default,,0,0,0,,{\fad(120,120)}我们要持续训练45秒，\N{\fad(120,120)}and we're gonna go for 45 seconds on,
Dialogue: 0,0:01:52.27,0:01:54.95,Default,,0,0,0,,{\fad(120,120)}15秒休息，七种训练动作\N{\fad(120,120)}15 seconds off, for seven exercises straight.
Dialogue: 0,0:01:54.95,0:01:57.20,Default,,0,0,0,,{\fad(120,120)}如果你们已经准备好了，那就让我们开始吧。\N{\fad(120,120)}If you guys are ready, let's get started.
Dialogue: 0,0:02:00.08,0:02:01.52,Default,,0,0,0,,{\fad(120,120)}伙计们，把膝盖抬起来。\N{\fad(120,120)}Bring those knees up, guys.
Dialogue: 0,0:02:01.52,0:02:03.82,Default,,0,0,0,,{\fad(120,120)}收紧核心并调节呼吸。\N{\fad(120,120)}Tighten that core and regulate that breathing.
Dialogue: 0,0:02:05.58,0:02:09.71,Default,,0,0,0,,{\fad(120,120)}即使我们运动很激烈，也想要保持动作的标准\N{\fad(120,120)}Even though we're going intense we want that perfect form.
Dialogue: 0,0:02:22.75,0:02:24.96,Default,,0,0,0,,{\fad(120,120)}继续，伙计们，继续\N{\fad(120,120)}Push it, guys, push it.
Dialogue: 0,0:02:24.96,0:02:26.77,Default,,0,0,0,,{\fad(120,120)}再继续15秒\N{\fad(120,120)}15 more seconds.
Dialogue: 0,0:02:40.94,0:02:41.79,Default,,0,0,0,,{\fad(120,120)}淦\N{\fad(120,120)}Woo!
Dialogue: 0,0:02:41.79,0:02:45.71,Default,,0,0,0,,{\fad(120,120)}好吧，接下来我们要进入burpees。\N{\fad(120,120)}All right, next we're gonna go into burpees.
Dialogue: 0,0:02:45.71,0:02:47.40,Default,,0,0,0,,{\fad(120,120)}这的确是最佳方式\N{\fad(120,120)}This is the best way
Dialogue: 0,0:02:47.40,0:02:50.32,Default,,0,0,0,,{\fad(120,120)}去充分利用10分钟。\N{\fad(120,120)}to really get the most out of 10 minutes.
Dialogue: 0,0:02:50.32,0:02:53.97,Default,,0,0,0,,{\fad(120,120)}我在刚刚的45秒就已经燃烧起来了\N{\fad(120,120)}I'm already fired up in the first 45 seconds
Dialogue: 0,0:02:53.97,0:02:56.17,Default,,0,0,0,,{\fad(120,120)}接下来我们得做这个，burpees。\N{\fad(120,120)}so we're gonna work for this one, burpees.
Dialogue: 0,0:02:56.17,0:02:57.27,Default,,0,0,0,,{\fad(120,120)}我们开始做吧。\N{\fad(120,120)}Let's do it.
Dialogue: 0,0:03:03.50,0:03:06.75,Default,,0,0,0,,{\fad(120,120)}你们要尝试尽可能地用力做动作\N{\fad(120,120)}You guys want to try to be as explosive as possible.
Dialogue: 0,0:03:16.34,0:03:19.05,Default,,0,0,0,,{\fad(120,120)}如果你们不能把你的膝盖带高起来（刚刚是提到胸口）\N{\fad(120,120)}If you guys can't bring your knees all the way up 
Dialogue: 0,0:03:21.28,0:03:23.91,Default,,0,0,0,,{\fad(120,120)}那就这么做吧\N{\fad(120,120)}just go like that.
Dialogue: 0,0:03:23.91,0:03:26.27,Default,,0,0,0,,{\fad(120,120)}但不要停止，伙计们，继续保持下去。\N{\fad(120,120)}But don't stop, guys, keep it up.
Dialogue: 0,0:03:39.13,0:03:41.86,Default,,0,0,0,,{\fad(120,120)}让我们最后做一次\N{\fad(120,120)}Let's make that last one count.
Dialogue: 0,0:03:41.86,0:03:42.81,Default,,0,0,0,,{\fad(120,120)}淦！\N{\fad(120,120)}Woo!
Dialogue: 0,0:03:42.81,0:03:46.44,Default,,0,0,0,,{\fad(120,120)}好吧，接下来我们将要进入\N{\fad(120,120)}All right, next we're gonna be moving into
Dialogue: 0,0:03:46.44,0:03:48.32,Default,,0,0,0,,{\fad(120,120)}动作名（switching mountian climbers）\N{\fad(120,120)}switching mountian climbers.
Dialogue: 0,0:03:49.25,0:03:51.64,Default,,0,0,0,,{\fad(120,120)}大喘气~~\N{\fad(120,120)}(heavy breathing)
Dialogue: 0,0:03:51.64,0:03:54.59,Default,,0,0,0,,{\fad(120,120)}你们需要停下来，吸一口气，\N{\fad(120,120)}You guys need to stop, take that breath,
Dialogue: 0,0:03:54.59,0:03:56.85,Default,,0,0,0,,{\fad(120,120)}屏住呼吸，然后回到动作。\N{\fad(120,120)}catch your breath but jump right back in.
Dialogue: 0,0:03:56.85,0:03:58.05,Default,,0,0,0,,{\fad(120,120)}开始了。\N{\fad(120,120)}Here we go.
Dialogue: 0,0:04:08.52,0:04:11.33,Default,,0,0,0,,{\fad(120,120)}不要目的只是为了通过这些训练\N{\fad(120,120)}All right, don't just move through these exercises, guys.
Dialogue: 0,0:04:11.33,0:04:13.33,Default,,0,0,0,,{\fad(120,120)}挤压身上的肌群\N{\fad(120,120)}Squeeze all those muscles in your body,
Dialogue: 0,0:04:13.49,0:04:13.53,Default,,0,0,0,,{\fad(120,120)}squeeze that core
Dialogue: 0,0:04:13.53,0:04:15.49,Default,,0,0,0,,{\fad(120,120)}挤压核心肌群\N{\fad(120,120)}squeeze that core
Dialogue: 0,0:04:15.49,0:04:17.70,Default,,0,0,0,,{\fad(120,120)}每次你抬起一个膝盖，挤压。\N{\fad(120,120)}Every time you bring one knee up, squeeze.
Dialogue: 0,0:04:19.58,0:04:21.37,Default,,0,0,0,,{\fad(120,120)}计数下每个动作\N{\fad(120,120)}Make every single rep count.
Dialogue: 0,0:04:23.86,0:04:26.62,Default,,0,0,0,,{\fad(120,120)}不要忘记调节呼吸。\N{\fad(120,120)}Don't forget to regulate that breathing.
Dialogue: 0,0:04:26.62,0:04:27.94,Default,,0,0,0,,{\fad(120,120)}呼吸越好，\N{\fad(120,120)}The better your breathing is,
Dialogue: 0,0:04:27.94,0:04:30.49,Default,,0,0,0,,{\fad(120,120)}完成训练也就越轻松\N{\fad(120,120)}the easier it's gonna be to go through all of this.
Dialogue: 0,0:04:34.75,0:04:36.25,Default,,0,0,0,,{\fad(120,120)}还有5秒\N{\fad(120,120)}Five more seconds.
Dialogue: 0,0:04:36.25,0:04:38.09,Default,,0,0,0,,{\fad(120,120)}淦它，继续\N{\fad(120,120)}Here we go, push it.
Dialogue: 0,0:04:38.32,0:04:39.75,Default,,0,0,0,,{\fad(120,120)}哲♂学♂之♂声
Dialogue: 0,0:04:43.06,0:04:48.06,Default,,0,0,0,,{\fad(120,120)}接下来我们挂着做knee raises（hanging knee raises）\N{\fad(120,120)}All right, next we have hanging knee raises.
Dialogue: 0,0:04:49.73,0:04:51.07,Default,,0,0,0,,{\fad(120,120)}我们要做点改动\N{\fad(120,120)}We're gonna switch it up.
Dialogue: 0,0:04:51.07,0:04:52.93,Default,,0,0,0,,{\fad(120,120)}我们已经掌握了一些。\N{\fad(120,120)}We've been on our hands for a bit.
Dialogue: 0,0:04:52.93,0:04:54.18,Default,,0,0,0,,{\fad(120,120)}让我们向上移动。\N{\fad(120,120)}Let's move up to hanging.
Dialogue: 0,0:04:58.60,0:05:01.41,Default,,0,0,0,,{\fad(120,120)}挤压，伙计们，臂部\N{\fad(120,120)}Squeeze, guys, squeeze those hands.
Dialogue: 0,0:05:01.41,0:05:03.89,Default,,0,0,0,,{\fad(120,120)}把你的双脚挤在一起。  不要摆动，调动核心举起。 \N{\fad(120,120)}Squeeze your feet together. Don't swing, lift with the core.
Dialogue: 0,0:05:25.02,0:05:27.76,Default,,0,0,0,,{\fad(120,120)}继续下去guys，继续\N{\fad(120,120)}Keep it going guys, we're almost there.
Dialogue: 0,0:05:27.76,0:05:29.74,Default,,0,0,0,,{\fad(120,120)}我们还剩10秒钟。\N{\fad(120,120)}We got 10 seconds left.
Dialogue: 0,0:05:35.96,0:05:37.36,Default,,0,0,0,,{\fad(120,120)}最后计数\N{\fad(120,120)}Last ones, making them count.
Dialogue: 0,0:05:37.36,0:05:38.19,Default,,0,0,0,,{\fad(120,120)}挤。\N{\fad(120,120)}Squeeze.
Dialogue: 0,0:05:39.61,0:05:42.11,Default,,0,0,0,,{\fad(120,120)}好的，现在我们要回到地板上，\N{\fad(120,120)}All right, now we're gonna go back onto the floor,
Dialogue: 0,0:05:42.99,0:05:44.67,Default,,0,0,0,,{\fad(120,120)}做（in and outs）\N{\fad(120,120)}go to some in and outs.
Dialogue: 0,0:05:46.51,0:05:49.26,Default,,0,0,0,,{\fad(120,120)}你可以看出动作不断切换，\N{\fad(120,120)}You see this constant switching it up,
Dialogue: 0,0:05:49.26,0:05:50.52,Default,,0,0,0,,{\fad(120,120)}改变心率，\N{\fad(120,120)}changing the heart rate,
Dialogue: 0,0:05:50.52,0:05:52.86,Default,,0,0,0,,{\fad(120,120)}这的确有助于适应高强度\N{\fad(120,120)}this is what really helps that high intensity.
Dialogue: 0,0:05:56.01,0:05:57.90,Default,,0,0,0,,{\fad(120,120)}这是高强度\N{\fad(120,120)}It's about going high-intensity 
Dialogue: 0,0:05:58.86,0:06:00.27,Default,,0,0,0,,{\fad(120,120)}时间间隔训练\N{\fad(120,120)}for intervals of time.
Dialogue: 0,0:06:00.92,0:06:04.16,Default,,0,0,0,,{\fad(120,120)}进行了一段时间\N{\fad(120,120)}Really pushing it for a period of time
Dialogue: 0,0:06:04.16,0:06:07.04,Default,,0,0,0,,{\fad(120,120)}然后放慢心率并恢复原状。\N{\fad(120,120)}and then slowing that heart rate down and going back up.
Dialogue: 0,0:06:08.11,0:06:09.74,Default,,0,0,0,,{\fad(120,120)}不断切换\N{\fad(120,120)}Constantly switching it up.
Dialogue: 0,0:06:11.66,0:06:14.47,Default,,0,0,0,,{\fad(120,120)}这是HIT训练的关键。  \N{\fad(120,120)}And that's the key to HIT training.
Dialogue: 0,0:06:16.00,0:06:17.69,Default,,0,0,0,,{\fad(120,120)}你要推它\N{\fad(120,120)}definitely you push up,
Dialogue: 0,0:06:17.69,0:06:18.93,Default,,0,0,0,,{\fad(120,120)}主要步骤\N{\fad(120,120)} that's the main thing.
Dialogue: 0,0:06:19.30,0:06:21.40,Default,,0,0,0,,{\fad(120,120)}这不适合懒惰的伙计，这是肯定的。\N{\fad(120,120)}It's not for lazy people, that's for sure.
Dialogue: 0,0:06:24.43,0:06:26.97,Default,,0,0,0,,{\fad(120,120)}伙计们，紧贴地板。\N{\fad(120,120)}Keep a tight grip on the floor, guys.
Dialogue: 0,0:06:26.97,0:06:28.50,Default,,0,0,0,,{\fad(120,120)}紧紧抓住核心部分\N{\fad(120,120)}Keep a tight grip on the core.
Dialogue: 0,0:06:30.29,0:06:34.25,Default,,0,0,0,,{\fad(120,120)}始终记住要充分利用每一步动作\N{\fad(120,120)}Always engage to really get the most out of every rep.
Dialogue: 0,0:06:38.99,0:06:42.53,Default,,0,0,0,,{\fad(120,120)}好的，接下来我们要继续下一个动作\N{\fad(120,120)}All right, next we're gonna move on.
Dialogue: 0,0:06:42.53,0:06:46.06,Default,,0,0,0,,{\fad(120,120)}这有点难度，（l-sit kicks）\N{\fad(120,120)}This is kind of tough, l-sit kicks.
Dialogue: 0,0:06:48.56,0:06:49.54,Default,,0,0,0,,{\fad(120,120)}腿抬高。\N{\fad(120,120)}So legs up.
Dialogue: 0,0:06:58.25,0:07:00.83,Default,,0,0,0,,{\fad(120,120)}如果受不了坐下来了，那要马上抬起继续\N{\fad(120,120)}If you guys need to take a seat for this one go right ahead.
Dialogue: 0,0:07:00.83,0:07:02.13,Default,,0,0,0,,{\fad(120,120)}这是一个非常困难的动作\N{\fad(120,120)}This is a very tough move.
Dialogue: 0,0:07:09.58,0:07:10.92,Default,,0,0,0,,{\fad(120,120)}如果你们开始有这种感觉了\N{\fad(120,120)}If you guys are starting to feel it
Dialogue: 0,0:07:10.92,0:07:12.20,Default,,0,0,0,,{\fad(120,120)}你可以保持这个姿势\N{\fad(120,120)}you can just hold this position
Dialogue: 0,0:07:12.20,0:07:13.81,Default,,0,0,0,,{\fad(120,120)}或保持这个姿势\N{\fad(120,120)} or hold that position,
Dialogue: 0,0:07:13.81,0:07:16.41,Default,,0,0,0,,{\fad(120,120)}使用一条腿或另一条腿。\N{\fad(120,120)}use one leg or the other one.
Dialogue: 0,0:07:16.41,0:07:19.60,Default,,0,0,0,,{\fad(120,120)}但只要你保持这种紧张程度\N{\fad(120,120)}But as long as you keep that tight amount of tension
Dialogue: 0,0:07:20.46,0:07:22.65,Default,,0,0,0,,{\fad(120,120)}这是一个非常有效的动作。\N{\fad(120,120)}this is a very effective move.
Dialogue: 0,0:07:36.77,0:07:37.61,Default,,0,0,0,,{\fad(120,120)}哇。\N{\fad(120,120)}Whoa.
Dialogue: 0,0:07:38.67,0:07:39.97,Default,,0,0,0,,{\fad(120,120)}好吧，最后一个动作\N{\fad(120,120)}All right, last move guys.
Dialogue: 0,0:07:40.93,0:07:42.76,Default,,0,0,0,,{\fad(120,120)}做（plank knees to elbow）\N{\fad(120,120)}We're going plank knees to elbow.
Dialogue: 0,0:07:43.97,0:07:46.82,Default,,0,0,0,,{\fad(120,120)}让我们伏下来，然后最后计数\N{\fad(120,120)}Let's get down, make these last ones count.
Dialogue: 0,0:07:47.98,0:07:51.10,Default,,0,0,0,,{\fad(120,120)}你要一直提膝盖到肘部，然后退下来。\N{\fad(120,120)}You're gonna go knee all the way to the elbow, back down.
Dialogue: 0,0:07:51.10,0:07:54.39,Default,,0,0,0,,{\fad(120,120)}挤压那些臀部，一直挤压核心。\N{\fad(120,120)}Squeeze those glutes, squeeze the core the whole time.
Dialogue: 0,0:07:56.76,0:07:59.61,Default,,0,0,0,,{\fad(120,120)}激活肩膀肌群，要让所有肌群都保持活跃\N{\fad(120,120)}Activate those shoulders, everything should be activated.
Dialogue: 0,0:08:02.63,0:08:05.38,Default,,0,0,0,,{\fad(120,120)}We got this, we're almost there.
Dialogue: 0,0:08:42.38,0:08:43.61,Default,,0,0,0,,{\fad(120,120)}这是第一轮。\N{\fad(120,120)}So that's round one.
Dialogue: 0,0:08:43.61,0:08:47.00,Default,,0,0,0,,{\fad(120,120)}如你所见，我绝b流汗了\N{\fad(120,120)}As you can see, I'm definitely breaking a sweat
Dialogue: 0,0:08:47.00,0:08:49.48,Default,,0,0,0,,{\fad(120,120)}我肯定要投入更多的精力\N{\fad(120,120)}and I definitely put in a lot more work
Dialogue: 0,0:08:49.48,0:08:51.87,Default,,0,0,0,,{\fad(120,120)}相比只是单纯在跑步机上跑步\N{\fad(120,120)}than if I was just running on the treadmill
Dialogue: 0,0:08:51.87,0:08:54.27,Default,,0,0,0,,{\fad(120,120)}或做基础的有氧运动\N{\fad(120,120)}or doing some type of steady-based cardio
Dialogue: 0,0:08:54.27,0:08:55.58,Default,,0,0,0,,{\fad(120,120)}在相同的时间。\N{\fad(120,120)}for that same amount of time.
Dialogue: 0,0:08:55.58,0:08:58.49,Default,,0,0,0,,{\fad(120,120)}所以你可以看到为什么高强度间歇训练\N{\fad(120,120)}So you can see why high-intensity interval training
Dialogue: 0,0:08:58.49,0:09:01.36,Default,,0,0,0,,{\fad(120,120)}会比有氧运动更有效。\N{\fad(120,120)}is gonna be a lot more effective than cardio.
Dialogue: 0,0:09:01.36,0:09:02.34,Default,,0,0,0,,{\fad(120,120)}我还有三轮要去做\N{\fad(120,120)}I've got three more rounds to go
Dialogue: 0,0:09:02.34,0:09:04.05,Default,,0,0,0,,{\fad(120,120)}才能完成今天的 高强度间歇训练锻炼。 \N{\fad(120,120)}and that's gonna complete today's high-intensity interval training workout.
Dialogue: 0,0:09:06.38,0:09:07.60,Default,,0,0,0,,{\fad(120,120)}如果你们喜欢这个视频\N{\fad(120,120)}If you guys liked this video
Dialogue: 0,0:09:07.60,0:09:09.48,Default,,0,0,0,,{\fad(120,120)}记得 点赞 投币 关注三连
Dialogue: 0,0:09:09.48,0:09:11.98,Default,,0,0,0,,{\fad(120,120)}对于像这样的训练，  让你的生活处于最佳状态\N{\fad(120,120)}and for workouts just like this, to get in the best shape of your life
Dialogue: 0,0:09:12.38,0:09:14.01,Default,,0,0,0,,{\fad(120,120)}立即注册到thenx.com，\N{\fad(120,120)}sign up right now to thenx.com,
Dialogue: 0,0:09:14.01,0:09:15.41,Default,,0,0,0,,{\fad(120,120)}成为会员并获得完全访问权限\N{\fad(120,120)}become a member and get full access
Dialogue: 0,0:09:15.41,0:09:17.51,Default,,0,0,0,,{\fad(120,120)}我们所有的锻炼计划，技术指南，\N{\fad(120,120)}to all our workout programs, technique guides,
Dialogue: 0,0:09:17.51,0:09:19.87,Default,,0,0,0,,{\fad(120,120)}和日常锻炼会撕裂你伙计\N{\fad(120,120)}and daily workouts that are gonna have you shredded.
Dialogue: 0,0:09:19.87,0:09:21.68,Default,,0,0,0,,{\fad(120,120)}在应用商店中下载Thenx应用\N{\fad(120,120)}Download the Thenx apps in the app store
Dialogue: 0,0:09:21.68,0:09:23.73,Default,,0,0,0,,{\fad(120,120)}随身携带我们的训练。\N{\fad(120,120)}to take our workouts with you everywhere.
Dialogue: 0,0:09:23.73,0:09:26.29,Default,,0,0,0,,{\fad(120,120)}就像把我们当作口袋里的私人教练一样。\N{\fad(120,120)}It's like having us as a personal trainer in your pocket.
Dialogue: 0,0:09:26.29,0:09:27.98,Default,,0,0,0,,{\fad(120,120)}并加入数百万其他的Thenx运动员\N{\fad(120,120)}And join the millions of other Thenx athletes
Dialogue: 0,0:09:27.98,0:09:30.26,Default,,0,0,0,,{\fad(120,120)}在世界各地，现在改变他们的生活。\N{\fad(120,120)}around the world, changing their lives right now.
Dialogue: 0,0:09:30.26,0:09:32.20,Default,,0,0,0,,{\fad(120,120)}话虽如此，你们这么多人都在观看。\N{\fad(120,120)}With that said, that you guys so much for watching.
Dialogue: 0,0:09:32.20,0:09:35.48,Default,,0,0,0,,{\fad(120,120)}我将在下周日美国东部时间晚上8点见到你们\N{\fad(120,120)}I will see you guys next Sunday, 8 pm USA Eastern time
Dialogue: 0,0:09:35.48,0:09:37.61,Default,,0,0,0,,{\fad(120,120)}并在任何一集的前30分钟内发表评论\N{\fad(120,120)}and comment within the first 30 minutes of any episode
Dialogue: 0,0:09:37.61,0:09:39.57,Default,,0,0,0,,{\fad(120,120)}有机会赢得一些免费的Thenx装备。\N{\fad(120,120)}for a chance to win some free Thenx gear.
Dialogue: 0,0:09:46.55,0:09:48.11,Default,,0,0,0,,{\fad(120,120)}下个星期天再见伙计们\N{\fad(120,120)}And I'll see you guys next Sunday.
Dialogue: 0,0:09:48.11,0:09:48.95,Default,,0,0,0,,{\fad(120,120)}Mad love.
Dialogue: 0,0:09:49.60,0:09:55.65,Default,,0,0,0,,{\fad(120,120)\rDefault-Box}喜欢的话 点赞 投币 关注 {\r}\N{\fad(120,120)\rDefault-Box}都是对我的支持！{\r}