While most of us would feel pretty damn good if we made it to the gym twice in one week, type #Trainlikeanangel into Instagram and you might reconsider your self-congratulatory pat on the back.

大多数人如果一周能去两次健身房，就觉得自己超级棒了，可是如果你点进Instagram中的#像天使一样锻炼话题，你可能就要收回自己的沾沾自喜了。

From side squats¹ and planks² to boxing with former champion boxers³, in the run up to this year's Victoria's Secret show, which took place in Paris on 30th November, the Angels have been hitting the gym hard.

今年的维多利亚的秘密内衣秀于11月30日在巴黎举办，在此之前，模特们在健身房中挥汗如雨，侧深蹲、平板支撑、和前拳击冠军对练等都是她们的训练项目。

"The girls generally start training a month before the casting and should they be chosen, they continue to train, often upping the intensity⁴ until the show," explains Michael Olajide Jr, co-founder of Aerospace⁵ where some of the Angels train.

很多模特会选择在Aerospace健身中心进行训练，其联合创始人之一小迈克尔•奥拉吉德说道：“女孩们通常会在选拔的前一个月开始训练，如果幸运入选就要不断加大训练强度，直到内衣秀开幕。”

"Nutrition is an important part of the process. The goal is to have the greatest show body they can for the purpose of wearing lingerie."

“营养也是训练的重要组成部分。我们提供的营养搭配的目标是：帮助模特塑造完美曲线，展现维密内衣之美。”

So, how often do they work out?

那么，她们多长时间锻炼一次呢？

"Every girl is different. There are girls that work with me twice a day and there are girls that alternate days with yoga or ballet. Every body is truly unique," says Olajide Jr.

小奥拉吉德说：“每个女孩都不同。有些女孩每天和我锻炼两次，还有的女孩需要进行瑜伽和芭蕾的交替训练。每个人的身体都是独一无二的。”

Just from looking at Instagram though, it's safe to say that achieving the toned, sculpted⁶ body of a Victoria's Secret Angel is a full time job in itself. For those who are tempted⁷ to employ some of the techniques, here is everything you need to know...

从Instagram的分享中就可以看出，想要拥有像维密模特那样健美诱人的身材，是需要长期坚持的。以下是你想知道的维密超模的所有健身秘诀：

Boxing benefits

拳击的好处

Boxing has seen a huge resurgence⁸ in popularity this year, especially among women. The technique not only gives you a full body workout, but it also helps improve your coordination⁹. No doubt, with the knowledge that Adriana Lima uses the sport to get in shape for the show, boxing will remain a fitness favourite for the foreseeable future.

今年，拳击又迅速流行开来——尤其是在女性群体中。拳击不仅能让你的全身都得到锻炼，还能提升你的协调性。爱德丽安娜•利玛在维密秀中大展自己诱人身材，而她完美曲线背后的秘密——拳击——无疑也将成为保持身材的首选方法。

Strong core

健美的肌肉

Using a range of gym equipment, including a medicine ball and balancer, Martha Hunt proved that a strong core is essential. It's no surprise that they've all got impeccable abs.

玛莎•亨特经常练习实心球和平衡器等健身器材，而她健硕的肌肉也造就了完美身姿。怪不得她们都有完美无瑕的腹肌。

Weighted workouts

负重训练

British model Leomie Anderson has mixed up her workouts with side squats, leg lifts and weighted crunches¹⁰ and one-legged bends. Anderson highlighted how simple moves can help strengthen and tone your muscles.

英国模特莉奥米•安德森的锻炼内容包括侧深蹲、抬腿、负重仰卧起坐和单腿屈身。安德森强调简单的负重运动对强健和塑造肌肉大有裨益。

Smooth sliders

健身滑块

If you haven't used a slider before, then Kelly Gale¹¹'s Instagram video is a lesson in just how useful and effective they can be. The circular discs make it easier to move, but also engage your core muscles. For those that don't want to invest in the gym accessory, paper plates can work just as well.

如果你还没有用过健身滑块，那就快看看凯利•盖尔在Instagram的视频吧，凯利完美阐释了滑块于保持身材的重要性。相比滑块，健身圆盘会更方便些，也能起到锻炼肌肉的效果。对于那些不想花钱买健身滑块的人，用一个纸盘也可以发挥相同的作用。

The Victoria's Secret workout playlist

维密模特们锻炼时的音乐列表

We've all got our favourite songs we like to work out to, even the Angels. "Adriana loves house, classic rock, and even hip hop¹²," says Olajide Jr. "Kelly Gale loves hip hop, but tends to go with anything that's playing. And Bridget [Malcom] is exclusively a 70/80's girl."

我们锻炼时有最喜欢听的歌曲，维密天使们也不例外。小奥拉吉德说：“爱德丽安娜喜欢house音乐、经典摇滚和嘻哈。凯利喜欢嘻哈，但是不管放什么她都能跟着锻炼。只有布里奇•马尔科姆喜欢七、八十年代的歌曲。”

And the post-workout snack...

锻炼后的零食……

"Visualise ice cream but drink water. It's the best thing for you post workout..." says Olajide Jr.

小奥拉吉德说：“想象在吃冰激凌，但实际会喝水。没有什么比锻炼后喝水更好了。”