皇室健身秘诀 凯特王妃妹妹倾情奉献（双语）

It is the derriere that captivated the country at her sister’s wedding. Now Pippa Middleton has decided to share the secret of how she achieves her toned behind – and keeps it in shape. The answer is a simple 30-minute total body workout that includes ‘plié squats’.

在举国瞩目的凯特王妃大婚时，王妃的妹妹以美背获得了广泛的关注。皮帕·米德尔顿最近公开了她的美背秘诀：30分钟的全身运动。

The 31-year-old – dubbed Her Royal Hotness ever since the Duke and Duchess of Cambridge’s wedding in 2011 – has been given a monthly column in Waitrose Weekend Magazine in which to share her diet and exercise tips. She swears by four key exercises – ladders, plié squats, wall pushes and the ‘classic plank’.

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米德尔顿今年31岁，自从凯特王妃2011年大婚后便被冠以“最性感皇室”的称号。最近在接受杂志采访时，她公布了自己的餐食和健身秘诀。她的健身包括四步骤：爬梯式高抬腿、屈膝蹲、墙卧撑、平板支撑。

She said: ‘To get us started, I’ve chosen some of my favourite exercises for toning the whole body, all of which can be done at home. Do the routine three times a week and you’ll really notice a difference.’ Each exercise takes around two minutes to perform, and she recommends a 30 second break between the moves with a two minute rest at the end of each circuit.

她说：“最开始健身时，我会选择一些自己最喜欢的运动来锻炼全身，这些都可以在家完成。每周做三次，你一定会看到成效。”每项大约花费2分钟，而且她建议间隔30秒的休息，每个循环之后休息2分钟。

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For those who are keen to emulate Miss Middleton’s famous behind, the squat and the plank will be of most interest as they are designed to strengthen and trim the gluteal muscles that make up the buttocks. To help fire up her readers with her own self-improving zeal, Miss Middleton added: ‘I know that if I fit in at least three, ideally five, sessions of exercise a week – be it a 30minute run, an hour’s walk or a good game of tennis – it boosts my mood and energy, and helps me sleep and digest better.

如果你尤其羡慕米德尔顿的美背，那么屈膝蹲和平板支撑无疑是锻炼大腿和臀部的最佳方式。为了让读者们更有激情加入锻炼计划，米德尔顿还补充说：“我知道要想保持好身材，每周至少锻炼3次，5次更加理想。它可以是30分钟的跑步，1小时的健走或者网球。健身使我心情愉悦，也更有动力。对睡眠和消化也更有帮助。”

‘So I make it a priority, whatever the weather or my work schedule. It’s about finding the balance that works for you, your work and your family, so good health is simple, real and achievable.’

“因此无论什么天气，工作安排怎样，健身都是我第一件会做的事。它为你找到工作与生活的平衡。健康其实很简单，也很容易实现。 

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