十项性感健身运动帮你提升性爱激情

Sexy exercises

It's no secret that exercise boosts your mood, jump-starts your sex drive, and improves your overall health. But that still doesn't always get you to the gym.

众所周知锻炼不仅使人精神焕发、又能提高性欲、还能强身健体，但是这些理由还是不足以把我们推进健身房。

So what could be better than a workout that takes your mind off the fact that you're working hard to burn those calories?

那么有什么更好的办法能让我们不顾工作辛苦而乐意去消耗掉那些卡路里呢？

"Sexy workouts help us tune into our bodies in a sensual way, so we feel more receptive and more interested in sex," says Marianne Brandon, PhD, a clinical psychologist and sex therapist in Annapolis, Md.

“性感训练通过一种火辣辣的方式来帮助我们调节身体，刺激我们对性爱的接纳和欲望。”美国马里兰州安纳波利斯的临床心理学家及性治疗师 Marianne Brandon 博士说。

Apart from doing the deed itself, these 10 exercises are the sexiest ways to break a sweat. They'll get your heart racing—in more ways than one!

除了性爱行为之外，这里有十个最具吸引力的方法也可以让你大汗淋淋，无需性爱一样带给你心跳加速的感觉！

Pole dancing

一、热辣性感的钢管舞

No longer just for exotic dancers, pole-dancing classes have sprung up around the country—and appear to be here to stay. Private studios and nationwide gym chains alike offer lessons, no experience necessary.

钢管舞已经不再只是脱衣舞娘的绝活，全国各地已经有很多专门教授钢管舞的课程班，而且大有安营扎寨之势。私人工作室和健身连锁店也提供此类课程，入学者无需任何经验。

For women with flagging libidos, it can even act as treatment. "I often recommend this with my patients as homework," says Brandon.

钢管舞可以帮助那些性欲不振的女人，“我经常把这个当作家庭作业布置给我的病人”，Brandon 说。

Just don't expect it to be a walk in the park! Sessions can involve hours of strength work (how else do you stay on the thing if not for clenched muscles?) and sultry swiveling to upbeat tunes.

千万别以为钢管舞不过是像在公园里散步一样轻松！训练相当于几个小时的高强度劳动（肌肉不用劲怎么能停在钢管上）同时要跟着狂热的节奏风情万种地舞动。

Salsa lessons

二、萨尔萨舞蹈课

Hit the dance floor for steamy salsa lessons and burn 200 calories in half an hour. You don't need to be a great dancer—classes across the country are full of people of all backgrounds and levels. Plus, a workout where you get to don a flirty dress and racy heels can't be bad!

在舞池里跳上半个小时的萨尔萨舞蹈课能消耗200卡路里的热量。你无需是一个舞技超群的舞者 - 课程班里的人有可能来自各行各业。而且一个需要身穿性感礼服和高跟鞋的锻炼方法应该还是不错的哈。

To really stoke the flame, grab your significant other and take a lesson as a couple. Studies show partners who try something new together reap big benefits both in and out of bed!

要想再热辣一点，拽着你的另一半一起来上一课。研究表明合作伙伴一起尝试新东西对于床上之事和双方感情均大大有利。

Strip aerobics (cardio striptease)

You don't have to look like Carmen Electra to test-drive her striptease-as-cardio workout plan. And don't worry—you don't actually take all your clothes off!

这项运动不用像卡门.伊莱克特拉一样还需要体验她的有氧健身系列的课程计划（只是脱衣服嘛）。也不用别担心-实际上你不会全脱光。

This class is more about sexy, stripper-like moves than disrobing—although you can feel free to peel off a sweatshirt or T-shirt, if you want to.

该项课程更性感，因为舞者要更具有表现力而不只是简单把衣服脱掉这个动作一 - 因为要是随便脱的话，脱一件衬衫或者 T 恤岂不是很简单。

While strip aerobics could still seem intimidating, devotees stress it's fun and sexy at any size or shape. Join a class where a choreographer can help you learn the steps, or slide into some fishnets and pop in a DVD at home—with or without an audience!

有氧脱衣舞可能在门外人看起来还是有点怕怕的，但是喜欢它的人却认为很有意思而且不论胖瘦的人跳起来都很性感。上课的时候那里有编舞帮你学习舞步，或者只是在家里放着 DVD 闭门造车 - 有没有观众都无所谓！

Chair dancing

四、热辣椅子舞

Chair-dancing workout DVDs seem to have been predominantly relegated to late-night infomercials. But there's a fitness gem buried even in this risqué routine. Gyrating and jiggling is highly encouraged—and the result is tight abs, legs, butts, and more.

椅子舞健身 DVDs 已经差不多退隐到午夜电视购物档节目里了。但是在这个已经公认淫秽的舞蹈里却隐含了一些健身秘籍。非常受青睐的回转和抖动动作可以收紧腿部、臀部等多处的肌肉。

Many private studios are beginning to incorporate these moves into their pole-dancing or other sultry dance classes.

许多私人工作室已经开始将这些动作融入到钢管舞或者其他性感舞蹈课程中。

"I tell [patients] they can then use those skills with their partner at home; they can give it as a gift on Valentine's Day," says Brandon, author of Monogamy: The Untold Story and co-author of Reclaiming Desire: 4 Keys to Finding Your Lost Libido.

“我跟患者说她们可以在家里对另一半表演这些舞蹈，当作情人节的礼物，”，两性生活作家 Brandon 说（著有《不为人知的故事》以及《找回性欲的四个关键》）。

Belly dancing

五、肚皮舞

We love the message of this Middle Eastern dancercise: Love your body no matter what.

我们钟爱这项来自中东的舞蹈健身操的信条：无论如何要爱惜自己的身体．

So slip into a slinky hip wrap and shake what you've got to the lively Arabic music. Many major health clubs offer classes that can melt up to 350 calories in an hour!

穿上包臀露脐装在动感的阿拉伯音乐中忘情摇动你的身体．许多大型健身俱乐部都有这种每小时能燃烧350 卡路里热量的课程。

Plus, for someone who's not quite comfortable swinging around a pole, this can be a more modest way to get into sexy exercising, says Brandon.

而且对于那些不习惯绕着一根钢管跳舞的人，Brandon 说，该项舞蹈可能是性感健身中最含蓄的一种。

Naked yoga

六、裸体瑜伽

Not everyone will warm to the idea of a disrobed Downward Facing Dog. Still, naked yoga studios have popped up around the country.

尽管不是每个人都对脱光了练习瑜伽里“下犬式”的主意有兴趣，但裸体瑜伽已经在世界各地涌现出来了。

Fans say losing their clothes makes the relaxing and calming practice even better, allowing them to really celebrate their bodies.

这些裸体瑜伽的热衷者说脱掉衣服可以更放松更平和的练习，使得他们更真切地为自己的身体施礼。

"The more you get to thinking about sex, the more you're going to want to have it," says Brandon. "Sexy workouts set positive expectations and help you feel more tuned into your body."

“关于性你思考的越多，你才越会想得到它，”Brandon 说道。“性感训练既让你主动的渴望又能使你的体内更谐调。”

Plus, many yoga poses—done with or without clothes—open up the hips, thighs, and pelvis, and strengthen key pelvic-floor muscles for deeper and better orgasms.

此外，许多瑜伽的姿势（不管你是穿衣服还是不穿衣服做）能开阔臀部、大腿、骨盆，并且增强骨盆底肌肉，从而更好地刺激性高潮。

Zumba

七、尊巴健身舞

Literally translated to mean "move fast," this Colombian dance craze has swept fitness groups across six continents! It's a mile-a-minute mix of traditional aerobic moves for maximum heart pumping, sassy Latin shimmies, and hip-hop-inspired booty shaking.

字面理解是“快速移动”的意思，这个哥伦比亚热舞已经风靡了六大洲。它综合了传统有氧运动加速心跳、拉丁热舞的活泼以及 Hip-Hop 具有感染力的摇摆的特点。undefined

Best of all, you don't have to be a pro to join in the party. New participants are encouraged to hang in at their own pace, picking up the moves as they go along.

而最棒的是，你不用非要到十年磨一剑的水平才能参加聚会，新人常常会被鼓励大胆地跟着自己的感觉跳出自己的步子。undefined

"It's not a place of competition, like you [might] expect," says Brandon. "It's very supportive for women."

“这里不是你预想中的比舞场”，Brandon 说。“所以这里非常受女性青睐。” undefined

Bollywood Dance

八、宝莱坞舞undefined

Indian-inspired Bollywood dance is also making a sexy splash. A half hour burns about 200 calories, and many of the dances tell stories of romance or lost love, so really get into the part!

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印度大受欢迎的宝莱坞舞也是一种卖弄性感的舞蹈。半个小时能消耗 200 卡路里，而且很多舞蹈都包含了一个浪漫的爱情故事或是感人的爱情悲剧，因此不容错过！undefined

If your gym doesn't offer Bollywood or Bhangra classes, there are lots of at-home options. We like Hemalayaa: Bollywood Booty for its four backside-shaping routines.

如果你的健身班里没有宝莱坞舞或者彭戈拉舞（另一种印度舞），那么有很多自己在家学习的方法。我们喜爱的健身教练 Hemalayaa，提供了宝莱坞舞的四个形体课程。undefined

Aerial acrobatics

九、空中瑜伽undefined

Popularized by circus acrobats, this workout is slowly moving mainstream. It will definitely take some practice, but learning to slink among bolts of fabric hanging from the ceiling—stretching and strengthening, all while defying gravity—is sure to take your breath away.

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由马戏特级衍生出来的该项训练已经慢慢成为主流。当然事先要进行一些练习以保证你能屏息凝神，从而学会从绑在弹性加强的天花板上的丝绒缎带上能身轻如燕。undefined

Some private studios are now incorporating different types of antigravity movements into their classes, including yoga in midair!

目前一些私人工作室正在将各类的重力训练融合到自己的课程中，包括空中瑜伽。 undefined

Hula-Hooping

十、呼拉圈健身undefined

This sport is not just for kids! Get lost in the hypnotic hip swivels of this super-fun belly blaster. Once you get comfortable with the basic how-to, you can mix and match these fun moves for a 30-minute workout that can burn up to 250 calories!

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这项运动不仅仅是孩子们的专利！尽管一开始可能你常常会被这个有趣臀部转动弄的不知所措，但一旦你掌握了基本要领，你就可以结合这些有趣的活动进行 30 分钟的锻炼，从而帮助你消耗掉 250 卡路里。

You'll notice more than just the inches you lose when it comes to looking in the mirror. "It makes us feel better about our body image," says Brandon, "and that will lead us to be more interested in physical and sensual activity."