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可以增强灵活性的下肢拉伸运动 – 译学馆
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可以增强灵活性的下肢拉伸运动

Lower Body Stretching Routine for Flexibility - Fitness Blender Cool Down Stretches

这里是Fitness Blender的下肢拉伸运动
This is Fitness Blender’s lower body stretches,
可增强肢体灵活性和关节活动度
a routine for increasing flexibility and range of motion.
下肢拉伸运动共有10个
This lower body stretching routine consists of 10 stretches
每个持续约半分钟
that will be holding for roughly 30 seconds each.
让我们直接学习第一个
Let’s go ahead and get serve with our first stretch.
首先是双手触地式
We’ll begin with the basic toe touch.
准备好了吗?
Go ahead and get ready?
现在开始
And begin.
双脚挺直 紧紧站稳
Keep those legs perfectly straight, locked out,
弯下臀部
and you bend over your hips
低至地面
and reach down towards the floor.
可能你弯不了那么低
Now you might not be able to get as low as this,
只管尽力去做
but you’re just trying to go as far as you can
不要弯曲膝盖
without letting your knees bend.
这个动作的关键是一直保持双腿挺直
The key is to make sure that your knees stay straight the entire time.
别忘了动作要持续半分钟
Remember we’re going for about thirty seconds here,
平缓拉伸 自然呼吸
so get into that stretch get comfortable and breathe normally.
想要不断往前拉伸
You want to constantly be pushing into that stretch,
就试着每次向下多压一点
trying to get a little tiny bit further each time,
肌腱和韧带会跟着一点点地放松
as those tendons and ligaments start to loosen up a little bit on you.
快完成了
And we’re almost done.
放松一下
And let it relax.
接下来是直立拉伸大腿内侧式
Next we’ll be doing the standing inside thigh stretch
先从右脚开始
and we are starting with that right leg first.
准备好了吗?
Go ahead and get ready?
伸出右脚 迈开一步
You step out with that right leg, turn that foot away from you,
微屈膝盖 上身向绷直的腿倾斜
bend that knee slightly and then lean back towards your straight leg.
感受其内侧的拉伸
You should feel the stretch on the inside of your thigh of your straight leg,
比如现在正拉伸的左腿
so that left leg in this example.
只管向下倾斜 尽力让臀部往左腿靠
Just lean into it, try to drop that hip as much as you can down towards that leg.
保持呼吸自然并放松
And just try to breathe normally and relax.
别忘了想要不断向前拉伸
Remember you want to constantly be trying to push it out stretch
就试着每次往下多压一点
just a little bit more the entire time.
在这里停留30秒 只做稍微调整
And we’re coming up on 30 seconds here. We’re gonna switch in just a bit.
换一边 重复之前的动作
And going to switch sides. I’m gonna do the same exact thing over again.
这次迈开左脚并弯曲左膝
So left legs are gonna be turned out this time with your knee bent.
上身向挺直的右腿倾斜
Your right leg’s straight and you lean back towards that right leg,
感受右腿内侧的拉伸
should be feeling that stretch in that right inside thigh.
臀部越往下贴
Just the more you drop that hip,
上身越往后靠 越能感觉到拉伸
the more you lean back towards that leg, the more you should feel it,
臀部越靠后 感觉尤为强烈
especially the more you drop that hip.
还差10秒
And we got about 10 seconds left,
快完成了
almost done.
一定要向下压 才能感受多一点拉伸
Really push into it, get a little extra stretch on it.
放松一下
And let it relax.
下一个 直立伸展股四头肌式
Alright. This next one was a standing quadricep stretch.
这个动作需要一点平衡感
This one requires a little bit of balance.
你可能想要倚靠墙壁
So you might want to position yourself near a wall.
准备好了吗?
Go ahead and get ready?
开始 把左脚踢起来
And begin. You’re gonna be kicking that left leg back,
左手将其抓住
holding it with that left arm.
你想把脚跟拉向臀部 贴近舒服的位置
You want to squeeze your heel in as close to your butt as it’s comfortable.
但不想过度拉伸膝盖
You don’t want to hyperextend that knee,
那就不要过度往后压
so don’t press it too far back.
接下来借助臀胯部和后腰的肌肉
And then you’re gonna pull your knee back behind you,
将膝盖往你的后背压
using those muscles through your gluts and your lower back.
你将后跟往臀部拉伸一点
So you’re actually gonna kind of feel like you’re pulling your whole fly back behind you just a little bit
就能真正感受到后背的拉力
as you squeeze that heel back towards your butt.
她在换脚之前会停留好一会儿
She’s gonna hold it for just a little bit longer than we’re gonna switch sides here.
接下来 放松肌肉
And go ahead and let that relax.
换一边 这次换右脚
We’ll switch sides, we cook that right leg up this time,
右手抓住右脚
holding with that right hand,
将脚跟拉向臀部 贴近舒服的位置
and we tug that heel as close to your butt as is comfortable
再把膝盖往后拉 尽可能远地拉伸
and then shove that knee back behind you as far as you can to get that stretch
感受大腿根部的拉力
across the top of that thigh, the front of that thigh.
动作维持久一点
Hold it for just a little bit longer.
还剩10秒钟
And we got about 10 seconds left.
一定要将膝盖后拉 然后向内压脚跟
Really pull that knee back, squeeze that heel in.
放松一下
And let it relax.
接下来躺在地上 做胯部深度拉伸式
Alright, we’re gonna move to the floor for this next one for the deep glute stretch.
准备好了吗?
Go ahead and get ready?
躺在垫子上 将右脚放上左脚
And begin. Laying on your back and pull that right leg over top of your left,
右脚踝在左膝上
so your right angle is sitting on that left knee
接着你能抓住左大腿
or thereabout you’re gonna grab behind that thigh of that left leg.
将膝盖往内拉
And pull that knee in nice and close
感受到右腿内侧的拉伸
until you feel the stretch in the buttocks of your right leg.
想要感受右腿的拉伸
You want to feel that stretch on that right side,
而不是抓住的另一条左腿
not the leg that you’re holding, with the opposite leg,
就把右腿搭在左腿上
the one that’s crossed over top.
维持久一点 然后快速换腿
Hold it for a bit longer, we’re gonna switch sides here in just a second.
直接换腿
And go ahead and switch those legs.
换左腿在上 手抓住右腿内侧
So left legs will come over top this time, grabbing behind that right thigh.
将腿内拉 拉到舒服的位置
So squeeze that leg back as far as it’s comfortable
这次感受左腿内侧的拉伸
and you should be feeling it in your left leg this time.
能感觉到臀部左侧和左边胯部的拉伸
You should be feeling it in that hip joint in that glute of your left leg.
找到舒服的状态 自然呼吸
Just get comfortable, breathe normally.
动作维持就一点
It’s got a little bit longer
又剩下10秒钟
And here ever ten seconds left again.
充分拉伸 把腿向里拉一点
Really good squeeze on it, pull out legs a little bit more,
最后再来一次拉伸
get that last a little bit of stretch.
放松一下
And let it relax.
下一个 蝴蝶式
Alright, we’re moving on to the butterfly stretch.
接着在垫子上做这个动作
Next, you’ll be sitting on that mat for this one.
准备好了吗?
Get ready?
把双脚拉向一起
And begin. You’re gonna start by pulling those feet together,
然后尽可能将大腿两侧向下压
and pulling them in towards you as far as you can as far as it’s comfortable.
主要借助大腿肌肉的力量
And then you’re going to focus on using the muscles to the outside of your thigh
让膝盖贴向地面
to pull those knees down to the ground.
试着让双脚贴向两侧
so you’re actually even want to try to drop those legs out to the side as far as you can,
尽可能地靠近地面
as close to touching the ground as possible.
感受腿根的拉伸
Should feel a stretch to the inside of that groin.
多停留一会儿
You just have a little bit longer here.
尽力把腿往下压
Really pull those legs down as tight as you can
放松一下
and let it relax.
下一个
Alright, moving on to the next one.
坐着伸展髋部式
This is a seated hip stretch.
与蝴蝶式很像
This is very similar to butterfly stretch,
但移动位置有点不同
but we’re moving a little bit different position
准备好了吗?
and get ready?
这一次 双脚靠前一些
And begin, so those feet are a little bit further out from you this time.
双腿也向两侧靠
Those legs are dropped off to the side again,
但不是通过腿肌发力
but instead of pulling them down,
而是让背部平直下压
you’re just gonna keep that back perfectly flat.
向脚尖斜靠
And you’ll lean forward over top of those legs.
能感受到膝盖骨的力量
You should feel this one down inside of your hip socket,
而不是腿根
rather than inside through that groin.
想感受腿根的拉伸 就将腿往两侧下压
So if you’re feeling through your groin, you’re trying to push those legs down too much.
更想感受膝盖骨的拉伸 就让背部下压
You want to feel it more in that hip socket, so keep that back perfectly flat,
贴向双腿
and lean over for it over those legs.
快完成了
We’re almost done.
放松一下
And let it relax.
坐着斜拉腿筋式
And next we have a seated hamstring and oblique stretch.
准备好了吗?
Go ahead and get ready.
现在开始
And begin.
以舒服的方式盘起右腿
One leg is gonna be tucked in as close as comfortable,
左腿向前伸直
other leg is gonna be kicked off to the side,
离臀部约45度
about a 45 degree angle or so off those hips.
左手向下伸展贴着左腿
And with that left leg out, you want to stretch that left hand down,
试着摸到左脚
trying to touch that foot.
右手从头上往下弯曲
And with that right arm bring it up over top of your head,
双肩尽力下斜
stretching out oblique out, trying to lean those shoulders over as far as you can,
打开胸腔面对一面墙
but trying to keep that chest opened up towards one of the walls.
不想完全倾斜
you don’t want to let it lean over,
就面向想要舒展的那条腿
so you’re facing down towards that leg you want to keep it open.
快完成了
We’re almost done.
快速换腿
And we’re gonna switch sides here in just a second.
休息一下
And go ahead and let it relax.
换右腿来拉伸
Switch those legs out so that right leg is gonna be out this time.
好的 伸出右腿
And begin, so right leg out,
右手摸着右脚
right arm goes out to that foot.
这次换左臂绕过头
Left arm is gonna be over top of your head this time,
尽可能地向右腿拉伸
stretching out towards that foot as far as you can,
按一定的斜度伸展
trying to get a good stretch on that oblique as well.
打开胸腔并让其贴向地面
And keep that chest open and we’re trying to let it roll over towards the ground.
让胸腔和肩膀朝着墙壁打开
You want to try to keep that chest and shoulder open towards the wall.
但在这两个伸展前要先打开肺部
Also throughout any of these stretches, remember to keep those lungs open,
尽力保持自然呼吸
breathe normal as best you can.
还剩10秒
You get about 10 seconds left.
尽力让手臂往肩膀下压
Really pull that arm over your shoulder.
往一定斜度拉伸 快完成了
Really try stretch out that oblique, we’re almost done.
放松一下
And let it relax.
下一个是坐着拉伸单腿肌腱式
Alright, next one there’s a seated single leg hamstring stretch
每次拉伸一条腿
It’s to isolate just one leg at a time.
做好准备
Go ahead and get ready.
开始
And begin.
左腿再次向前
So at left legs back out again,
双手一起往前压
you reach down with both hands this time.
右腿在一旁放松
Your right leg is just kind of laid off to the side,
右腿的肌腱没有拉伸
so that hamstring on that leg isn’t actually engaged.
只能感受左腿肌腱的伸展
You only want to feel it in the hamstring of that left leg.
所以伸直腿 感觉左腿肌腱的拉伸
You know stretch out, get that hamstring to engage,
下巴和肩膀往左腿下压
then tuck your chin and round your shoulders over to get that back into it.
可以伸展多一点
Just get a little extra stretch out of it.
一定要保持左腿挺直
Just make sure you’re keeping that leg perfectly straight.
你不一定要完全摸到脚
Remember you don’t have to go all the way down and touch that foot.
尽自己最大的努力就好
You just want to get as far as you can.
要多伸展一点
And then try to add just a little extra stretch
就让下巴朝着胸腔 然后缩起肩膀
by tucking that chin to your chest and rounding those shoulders over.
放松一下
And go ahead and let it relax.
换一边
We’re going to switch sides.
这次伸直右腿
So this time that right leg is gonna be out,
放松左腿
that left leg is gonna be laid off to the side.
开始
And begin.
双手下压摸右脚
So stretch down towards that right leg with both those hands.
右脚稳住 保持挺直
Engage that right leg make sure that leg is locked out, perfectly straight.
下巴内收 肩膀缩起
And then tuck that chin, round those shoulders over,
靠下压的背部来伸展
try to get really good stretch to that lower back,
额外地拉伸右腿肌腱
that extra stretch to that hamstring
打开肺部 自然呼吸
Keep those lungs open and breathe normal.
快完成了
We’re almost done.
还剩10秒
About 10 seconds left.
放松一下
And go ahead and let it relax.
继续下一个动作
So we’re moving on to the next one.
坐着交叉拉伸肌腱式
This is the seated crossover hamstring stretch.
每条腿的肌腱拉伸部位有点不同
Those… Each one of these is getting a little bit different part of that hamstring.
做好准备
Go ahead and get ready.
伸出左腿 向前挺直
And begin. Extend that left leg out, straight in front of you.
放在臀部前面
But you’re gonna bring it across in front of those hips.
重心放在身体右侧
So it’s actually pointing out to the right side of your body.
右腿往左大腿折叠
Then that right legs in a cross over top,
上身向右侧倾斜 右手摸着左脚
and you’ll lean out specifically with that right hand to the outside of your left foot.
下巴再次面向胸腔
Again, you’re gonna tuck that chin to your chest
并尽力内缩肩膀
and round those shoulders over as much as you can
借助背部力量额外拉伸右腿肌腱
to try to get an extra stretch out of that back and into that hamstring.
还剩10秒
It’s about 10 seconds left
保持右腿挺直和肩膀内缩
Really concentrate on keeping that leg straight, rounding those shoulders.
放松一下
And go ahead and let it relax.
换腿 重复之前的动作
We’re going to switch sides, do the same thing on the other side.
伸直右腿
Extend that right leg out.
开始 右脚向前伸直
And begin. Right leg out bring a cross over in front of your body,
这次上身向左前方下压
so it’s pointing off to the left side of your body this time.
用双手 尤其是左手
With those hands, specifically that left hand,
向右脚方向伸展
you’re gonna reach to the outside of your right foot
尽力伸展到舒服的位置
as far as you can as far as it’s comfortable.
下巴再次朝内 肩膀缩起
And then again tuck that chin, round those shoulders.
打开肺部 自然呼吸
Just breathe normally, keep those lungs open.
不断拉伸
Constantly push into that stretch.
快完成了 还剩10秒
We’re almost done. You get about ten seconds left.
放松一下
And let it relax.
最后一个拉伸动作
Alright. This is our last one.
直立靠壁拉伸小腿式
This is the standing wall calf stretch.
双手贴着一面墙
Just gonna stand back up,
再把自己往后撑
find a wall you can lean up against,
做好准备
Go ahead and get ready.
右脚向前
And begin. You are gonna step forward with that right leg.
脚趾向上贴着墙面
Put that toe up really nice and high on the wall.
把脚跟推离地面
Then shove that heel down to the floor,
向前斜靠 将臀部往墙壁贴
and lean forward, pushing those hips forward towards the wall.
感受脚背和小腿后侧的拉伸
You should feel a good stretch to the arch of that foot, and into the back of that calf.
想感受更多的拉伸 就将臀部往前多靠一点
You want more of a stretch, just lean a little bit further forward with those hips.
快完成了 快速换腿
We’re almost done when we switch our legs here in just a second.
动作继续 换腿
And go ahead and switch those legs at left legs and cope this time.
别忘了把脚趾抬高压住墙面
Remember place that toe really nice and high on the wall,
让脚跟贴着地面
shed that heel down to the floor,
再让臀部贴近墙面
then press those hips towards the wall.
一直感受脚背的伸展
Should feel that stretch all the way through the arch of your foot.
当然还能感觉到小腿后侧
And off course you also want to feel it through the back of that calf,
跟腱到脚后跟
all the way from the base of that Achilles tendon and that heel,
以及后腿膝盖的拉伸
all the way up to the back of that knee.
快完成了
Almost done.
还剩10秒
So we have about 10 seconds left.
一定要将臀部往前靠 这样能拉伸多一些
Really push those hips forward, so you get a little extra stretch on it.
好的 放松一下
And go ahead and let it relax.
干得好 你完成了所有Fitness Blender 的下肢灵活性舒展运动
And there you go. You finished Fitness Blender’s lower body stretching routine.
想要绷紧下肢肌肉
Now if that lower body is particularly tight,
或者增强关节活动度
or if you’re just wanting to focus on building up a little bit more range of motion,
就将以上的动作轻松地重复一遍
then feel free to do this routine over again.
像是自由练习?
Like our free workouts?
然后登陆FitnessBlender.com免费订阅我们的资讯
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译制信息
视频概述

学习几个简单的动作,增强下肢灵活性和关节活动度。

听录译者

One静茹

翻译译者

半碗凉茶

审核员

审核员 W

视频来源

https://www.youtube.com/watch?v=iN3sHkni1gI

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