ADM-201 dump PMP dumps pdf SSCP exam materials CBAP exam sample questions

普拉提基础知识:Part 1 – 译学馆
未登陆,请登陆后再发表信息
最新评论 (0)
播放视频

普拉提基础知识:Part 1

Diaphragmatic Breathing in Pilates (Fundamentals Part I)

大家好 欢迎观看
Agatha: Hi everyone, welcome.
我是Agatha 我现在要介绍的是四部曲的第一部分
I’m Agatha, and this is part one in our four parts series
四部曲涵盖了普拉提的基础知识
covering the fundamentals of Pilate
真的仅仅是运动的基础知识
which is really the fundamentals of movement.
在这第一个视频中我们先讲气息
And in this first video we’re talking aboutbreathing.
你认为你的呼吸方式会对你的运动有影响吗?
Do you believe that your breathingpattern impacts your movement?
或者会对你的运动质量有影响?
Or the quality of your movement?
是的 呼吸对运动的确有重要影响
Yes,it’s fundamental.
这里有三个原因
And here are the three reasons why.
它有利于肌肉运动
It facilitates proper muscle activation
它可以让你保持安全
It keeps you safe.
它有助于稳固脊椎
It helps to stabilize the spine
它还能改善你的姿态 释放胸椎的压力
and it actually improves your posture by helping release the tightness in the thoracic spine
这通常是导致圆肩的症结所在
which generally is what causes the rounded shoulders.
准备好一个软垫 我们即将进行一个快速的回顾
grab a soft mat, we will gonna do a quick review.
关于在普拉提中 你该如何正确地呼吸
on how you should be breathing in Pilates.
Agatha:我们换一个舒服的姿势 平躺下来
Agatha: Come to a comfortable position laying on your back,
双腿弯曲 将两手平放在腹部两侧
knees bent and place both hands on your belly.
首先做几组深呼吸
Start with just taking a few breaths in and out
注意感受气息的流动方向
and just notice where the breath is going.
你的腹部是否很快充满了气体?
Is your belly filling up with air immediately?
是你的胸部 还是哪个部位在运动?
Is your chest, where is the movement?
现在有意识地控制腹部不动 同时吸气
Now make a conscious effort to not let the belly move and breathe in.
注意观察你的胸腔是否开始扩张
And notice if your chest ribcage begins to expand or
你可能会觉得这么做有点困难
if it’s challenging for you to do it it.
Agatha:对于普拉提呼吸 我们的目标是要真正使用胸腔吸入空气
our goal in Pilate is breathing. it’s to really breathe into the chest.
当你呼气的时候要做到像是在给一根吸管吹气
and when you breathe out it’s as if you’re blowing througha straw.
所以 吸气到胸腔 肋骨
So inhale into the chest, into the ribs.
呼气的时候想象有根吸管
Exhale through your imaginary straw
注意感受你手下面的肌肉是怎样收缩的
and just notice how the muscles start to contract under your hands.
再次吸气到两侧的肋骨
again inhale opening up into the sides of the ribs,
通过假象的吸管呼气
exhale through your imaginary straw.
Agatha:另一种感受运动的方式
Agatha: Another way to feel the movement in the ribs
是将你的手放在后背下面
is by placing your hands just underneath the back ribs
当你吸气的时候就能感受到
and as you inhale now really try to feel that
你的肋骨在向下挤压你的手
the ribs are pushing down onto your hands.
这样你就能感受到前后两侧的肋骨在运动了
So you’re getting movement in the front sides and the back of your ribs.
继续通过假想的吸管呼气
Continue to exhale through your imaginarystraw.
Agatha:另一种锻炼该技巧的方法是用一根橡皮筋来保持坐姿
Agatha: Another way to work on this technique is in a seated position with an elastic band.
来 转个方向
so just turn to your side,
坐下来
come up to a seated position
如果你有阻力带 握住并且将它从胸腔绕过来
and if you have a thera-band grab it and wrap it around the rib cage,
放在位置偏下的肋骨上
so the lower part of your ribs
然后交叉阻力带 并用手分别握住阻力带的两端
and hold the ends in opposite hands.
我们要握的稍微松一点
Agatha: We want to hold loosely
这样当我们吸气的时候才能感受到身体的运动,
so that there is movement when we inhale,
我们要看到阻力带在手中滑动
we want to see that elastic slide through the hands.
来 做一个完美的深呼吸
so, take a nice deep inhale,
感受一下肋骨是如何扩张的
feel how the ribs open up,
你的手要拉动阻力带
your elastic should move in your hands
呼气的时候我们要把阻力带拉紧一点 这和胸腔的缩紧有点类似。
and exhale we are going to tighten that connection, resembling the tightening of the ribcage.
Agatha:吸气 胸部扩张
Agatha: Inhale, expand the chest,
借助你的双手来完成运动
let it move through your hands
呼气的时候拉紧阻力带
and on the exhale tighten the connection
再来一次 吸气
One more time, inhale,
通过双手来完成运动 注意呼气的时候拉紧阻力带
let it move through the hands and on your exhale tighten the connection.
Agatha:这就是普拉提呼吸中的腹式呼吸
Agatha: So this is your diaphragmatic breathingfor Pilates.
别忘了点赞和订阅哦
Don’t forget to like, subscribe
我会在下次讲“如何连接你的核心”的时候跟你们见面
and I’ll catch you on the next one when we talk about how to connect your core.
Agatha:下次见!
Agatha: See you next time.

发表评论

译制信息
视频概述

视频介绍了普拉提运动的基础知识,主要详细介绍了腹式呼吸的具体训练方法。

听录译者

收集自网络

翻译译者

Viva La Vida

审核员

审核员_LL

视频来源

https://www.youtube.com/watch?v=MDxeXRc1AXA

相关推荐