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每天早上做这个伸展运动(不论锻炼与否)

Do This Stretch EVERY morning (Workout Or Not)

Hey guys, it’s Cori from redefining strength.
大家好 我是《重新定义力量》的Cori
And today I want to talk about this stretch
今天我想介绍一种拉伸运动
you should do every morning workout or not.
无论锻炼与否 你每天早上都应该做做
The best way to start your day,
这是个开启一天生活的绝佳方法
by making sure you’re moving well
保证你行动自如
and addressing any minor aches and pains,
可以缓解身体轻微的疼痛
so they don’t become bigger issues.
不让它们进一步严重
However, I know we’re all pressed for time in our day.
然而 我知道我们每天的时间都很紧张
So we need to be efficient with our mobility work or we’ll skip it.
所以我们的拉伸活动一定要高效 否则就坚持不下来
That’s why I wanted to share
这就是我想分享这个超赞拉伸动作的原因
one amazing stretch to loosen up from head to toe.
帮助你从头到脚放松自己
The downward dog to runners lunge
下犬式到跨步拉伸
is a great way to work on your spinal extension,
可以促进脊椎伸展
shoulder mobility, as well as even your hip and ankle mobility.
活动你的肩关节 臀部以及踝关节
It will also improve your shoulder scapula and hip stability
这个动作也可以提高肩胛骨和臀部的稳定性
activating your abs, glutes and back.
锻炼腹肌 臀肌和后背
And because it’s a dynamic stretch,
因为这项伸展动作动感十足
it is a great way to really loosen up and get the blood pumping a bit.
能够很好地放松身体 并且会增加血液流速
And when you do this move,
你在做动作时
you’ll set up in a high plank position.
请你从高一点的平板支撑姿势开始
Engage your upper back to support your shoulders
利用上背部支撑肩膀
and place your feet about hip width apart.
将你的双脚分开与臀同宽
Then pushing back through your entire hand,
然后用整个手向后推
push your butt towards the ceiling
把臀部推向天花板
as you drive your heels down and extend your spine.
然后脚跟落地 伸展脊椎
Really think about pushing the ground away
在你伸展和提臀的时候
as you extend and lift your butt.
记得用力蹬地
Think about lengthening your back and your hamstrings.
感受到背部和腿筋处于拉伸状态
Then lift up one foot and step it outside the hand on that side
然后抬起一只脚到同侧手外侧
as you shift back into a plank position.
然后回到平板支撑位置
Really try and step all the way outside your hand
即使你有些许调整
even if you have to do a little adjustment.
也尽力要让脚位于手外侧
In that position,
这个姿势
press your chest out and squeeze that back glute.
挺胸 并挤压臀大肌
Pause and step back and move back into that downward dog position
在开始另一侧的弓步前 先暂停并后退一步
before stepping into a lunge on the other side.
回到下犬式的动作
Because this move does require more mobility to perform,
因为完成这个动作的确需要较好的灵活性
you can start off a bench
你可以先借助凳子
or even drop that back knee down when you step into the lunge.
或者做弓步动作时把后腿的膝盖放下
Using the incline is a great way to reduce the hip mobility
斜坡可以减少臀部
and core strength demanded by the full stretch.
在完整拉伸时所需的灵活性和核心力量
Whether workingout or not,
无论锻炼与否
this is a great stretch to do to loosen up from head to toe.
这都是一项帮助你从头到脚放松的拉伸运动
If you like the video, make sure to like it.
如果你喜欢这个视频 记得点赞
Comment below if you have any questions and subscribe.
如果有任何疑问请在下方留言和订阅
We’re posting new videos each week.
我们每周都会更新视频

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视频概述

介绍一种高效的拉伸动作,帮助你缓解身体轻微疼痛,从头到脚放松自己。

听录译者

Felicity

翻译译者

白日能否见星光

审核员

审核员 AF

视频来源

https://www.youtube.com/watch?v=i2jC3s7cyWU

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