what's up official at the next athletes 下一位运动员的最新动态
I'm Erica Skye and today we're gonna do 我是埃里卡·斯凯（Erica Skye），今天我们要做
a leg workout to build muscle at home 腿部锻炼，在家锻炼肌肉
[Music] [音乐]
today we're going to be doing unilateral 今天我们要单方面做
exercises often when we do regular 我们经常做运动
exercises we don't realize it but one 练习我们没有意识到，但是一个
side is stronger than the other so by 一侧比另一侧强
using these unilateral exercises we're 使用这些单方面的练习，我们
gonna make sure that we prevent 要确保我们防止
imbalances working one leg at a time 一次只操作一条腿的失衡
forces you to balance which activates 迫使您保持平衡，从而激活
more muscle fibers promoting more muscle 更多的肌肉纤维促进更多的肌肉
growth today I'm going to be using the 今天的增长，我将使用
weight vest to add more resistance but 重量背心增加抵抗力
we're already adding more weight by 我们已经增加了更多的重量
using one limb at a time use whichever 一次使用一个肢体
weight is best for you and challenges 体重最适合您和挑战
you but still allows you to perform all 您，但仍然允许您执行所有操作
of the reps with perfect form you can go 完美形式的销售代表
to Chris Harry accom to find this weight 克里斯·哈里（Chris Harry accom）找到这个体重
vest and all of our other colors so 背心和其他所有颜色
follow along with me we have seven 跟着我，我们有七个
exercises on our first exercise is going 我们第一项运动的练习正在进行
to be a single leg Romanian deadlift for 成为罗马尼亚单腿硬拉
10 reps let's go 10代表出发
[Music] [音乐]
all right another leg 好的，另一条腿
[Music] [音乐]
and really stretch on the undies you 真的让你穿上内衣
really want to do them slow and 真的很想让他们慢一点
controlled and you're definitely going 控制，你肯定会
to be working those stabilizer muscles 锻炼那些稳定的肌肉
and really working on that balance all 并在所有方面保持平衡
right moving on to the next exercise we 继续进行下一个练习
have stationary lunges for 12 reps 固定弓步12次
[Music] [音乐]
elderly 老年
[Music] [音乐]
alright for this exercise you want to 好了，你想做这个练习
make sure that your knee doesn't go past 确保你的膝盖不会过去
your toe and you keep a steady pace next 脚趾，然后保持稳定的步伐
exercise that we have is going to be 我们要做的运动
side lunges for 12 reps each side 侧面弓步，每侧12次
[Music] [音乐]
oh you should really be feeling the burn 哦，你真的应该感到被灼伤
by now and you want to make sure to get 现在，您要确保获得
low and get that full range of motion 低并获得完整的运动范围
all right our next exercise is going to 好吧，我们的下一个练习将
be step up ten reps each leg let's go 每腿增加十个代表
[Music] [音乐]
because this exercise requires an 因为此练习需要
elevated surface it's going to increase 高架的表面会增加
your range of motion which activates 您激活的运动范围
more muscles inside of your legs all 腿内更多的肌肉
right moving on to the next exercise 继续进行下一个练习
we're going to be doing assisted pistol 我们要去做辅助手枪
squats 蹲
[Music] [音乐]
this exercise might seem simple but 这个练习看似简单，但
adding us weight vests really increases 增加我们的重量背心真的增加了
the intensity all right for the next 下一次可以的强度
exercise we're gonna be doing Bulgarian 我们要去做保加利亚运动
split squats ten reps each side let's go 分开蹲每侧十次代表
[Music] [音乐]
other leg 另一条腿
[Music] [音乐]
this exercise really works on your 这个练习确实对你有效
stabilization and engages those quads 稳定并吸引那些四边形
and those hamstrings all right to end 那些腿筋都可以结束
this workout we're going to do a tip to 这个锻炼我们要给小费
wall sit for one minute although it's 墙坐一分钟，虽然
not a unilateral workout adding this 不是单方面的锻炼
isometric hold is really going to 等距保持真的会
increase the time under tension and fire 增加在紧张和起火下的时间
up those muscle fibers 那些肌肉纤维
[Music] [音乐]
[Applause] [掌声]
[Music] [音乐]
push through the pain you got it 克服痛苦
[Music] [音乐]
five four three two one 五四三二一
whoo you're definitely going to feel 你肯定会感觉到
your legs shaking but push through 你的双腿发抖，但要穿过
that's what we want we're really 那就是我们想要的，我们真的
engaging all of those muscle fibers all 参与所有这些肌肉纤维
right and that completes round one and 对，就完成了第一回合
we have three more rounds to complete 我们还有三轮要完成
this leg workout that you can do at home 你可以在家做的腿部锻炼
if you find that these exercises gets 如果您发现这些练习
too hard you can go ahead and take out 太努力了，您可以继续前进并取出
weight from the weight vests or just do 从重量背心或只是重量
it without all right thank you all so 没事的话谢谢大家
much for watching if you enjoyed this 很喜欢看这个
video make sure you smash that like 视频确保您像那样粉碎
button and share this video with a 按钮并与
friend that's trying to work out their 试图解决他们的朋友
legs from home to get this workout in 在家锻炼双腿
more workouts like this go to Gen X comm 像这样的更多锻炼去Gen X comm
become a member to get access all of our 成为会员以访问我们所有的人
workout programs technique guides and 锻炼计划技术指南和
daily workouts download the finnex app 每日锻炼下载finnex应用
in the App Store or the Google Play 在App Store或Google Play中
Store to take our workouts with you 商店与我们一起锻炼
everywhere and join the millions of 随处可见，并加入数以百万计的
athletes around the world that are 世界各地的运动员
changing their lives today remember we 今天改变他们的生活记得我们
post every Sunday 8 p.m. USA Eastern 美国东部时间每个星期日晚上8点发布
Time if you comment within the first 30 如果您在前30内发表评论的时间
minutes you have a chance to win some 分钟，您就有机会赢得一些
free the next year alright thank you so 明年免费，好，谢谢
much for watching and if you want more 收看很多，如果你想要更多
of my personal content make sure you 我的个人内容确保您
follow me on instagram and youtube at 在instagram和youtube上关注我
Erica sky see you next time 埃里卡的天空下次见
[Music] [音乐]