想拥有“黑寡妇”斯嘉丽一样的手臂？了解这些好身材的奥秘吧

　　This beauty does her fair share of working out among celebrities and takes staying fit very seriously! She has long, intense training hours, which bring rewarding results. Scarlett even does most of her own stunts on the filming set, without needing a stunt double. This can be pretty challenging, especially when we’re talking about films like The Avengers or Lucy. So what’s her secret formula for getting and maintaing a strong, fit body? Well, her workout routine includes several exercises, though Tabata training is the one she mostly focuses on!

　　美丽使她在众多名人中脱颖而出，她本人非常重视保持健康!始终保持长时间紧张的训练，使她永葆青春的秘诀。斯嘉丽甚至在拍摄场景中，大部分特技由自己完成，而不需要特技演员。这可能非常具有挑战性，特别是当我们谈论复仇者或露西等电影时。那么，她是如何拥有和并且维持一个强健且美丽的身体呢?她的日常锻炼包括几个练习，其中Tabata(一种高强度的间歇式训练)是她主要关注的一个!

　　So what is this Tabata training all about? How does it work and will I survive if I try it? Well, this training formula was researched and pinned by Dr. Izumi Tabata in 1996. He was an athletic researcher who applied his training formula to Japan’s Olympic speed skating team. His work had an impressive effect on the aerobic and anaerobic capacities of the team and it is now known and practiced in many parts of the world.

　　那么Tabata训练是什么?它是如何工作的，如果我想尝试它，我可以做到吗?那么这个训练公是在1996年，由Izumi Tabata博士研究和创建的。他是一名体育研究员，他将他的这种训练方法应用到了日本的奥运速度滑冰队日常训练中。这对球队成员的有氧和无氧能力有明显的提升，现在该训练方法在世界的许多地方都已经得到推广。

　　The Tabata formula (or regimen) is fairly simple. It goes by the principle that your body is your own gym and it is a form of HIIT (High Intensity Interval Training) workout. This means it’s time efficient and scientifically proven to glass off fat! The formula: 20 seconds intense workout (as many reps as you can do of a certain exercise – take squats for example);10 seconds rest;8 sets (repeat the procedure 8 times in a row)

　　Tabata训练其实非常简单。它遵循的原则是你的身体就是你自己的健身房，它是HIIT(高强度间歇训练)锻炼的一种形式。这意味着它是高效的，并且科学证明是燃脂的。公式：20秒强化锻炼(例如以蹲举为例，短时间内高效蹲举);休息10秒;8组(连续重复8次)。

　　This gives you a total Tabata work time of 4 minutes. You can combine any exercise you like, add weights and spice things up! Scarlett’s Tabata routine lasts around 45 minutes and includes a high diversity of exercises that cover (almost) all the muscle groups in the body! Pretty intense, huh?

　　这里展示了一个4分钟的Tabata时间。你可以结合任何你喜欢的运动!斯嘉丽的Tabata训练一般持续大约45分钟，包括高度多样化的锻炼，涵盖(几乎)身体的所有肌肉群!很激烈，是吧?