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基础瑜伽——平板式 – 译学馆
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基础瑜伽——平板式

Plank Pose - Yoga With Adriene

嗨 大家好 欢迎来到《爱珺瑜伽》 我是爱珺
Hey, everyone, and welcome to yoga with Adriene. l am Adriene.
今天我们要学习平板式
And today, we are going to learn a plank pose.
平板在许多热瑜伽课中都很常见
Plank is very common in a lot of active hot yoga classes,
今天我们要把它分解开讲
and so today we’re gonna break it down
学习平板式的正确做法
and learn the proper way to build strength
愉快练习
and be happy in plank.
快到垫子上来吧!
So, hop on the mat!
平板式
我们先四肢着地
OK, so we’re going to begin on all fours.
在详细分解平板式之前
Taking a second before we break down plank to,
我们先协调一下整个身体
just kind of connect to this integration in the body,
我认为这在平板式中是很必要的
that l feel like so necessary in plank,
它与力量无关
so it’s not about strength.
事实上 很多人认为他们臂力不够
In fact, a lot of people think that they don’t have
不能做平板式
the arm strength to do plank.
但是它不仅仅是这个部位
And it’s more than just this baby, it’s,
而是从头到脚的
it’s from head to tail.
首先四肢着地
So, we come to all fours,
调整膝盖和肩膀的位置 膝盖正对着臀部
recenter knees and shoulders, knees are directly underneath the hips,
脚背着地发力 膝盖悬空
just take a second here to press into the tops of feet
停留一会儿
and let the knees hover.
然后注意一下
And then just notice what happens here.
头有没有下垂?有没有塌肩?
Do the head hang low? Do we collapse in the shoulders?
你要做的是集中你的身体
what do you have to do, to really come into your body,
抬头 尾骨倾斜
crown up the head, tip the tailbone.
这有几个动作要点
A couple of action points here,
手掌用力按压使身体抬高
I’m gonna press up and out of my palms.
有一个向手外侧方向转动的趋势
The tendency is gonna be to roll to the outer edges of the hands.
把压力集中在
l wanna really focus on pressing through
食指 拇指 以及整个手掌有肉的地方
the index finger and thumb and all these fleshy area,
在有肉的地方之间
fleshy area, heyo, in between,
这样一来可以缓解腕部过度的压力
one that’s gonna alleviate any undue pressure on the wrists.
二来可以帮助我支撑我的手臂
Two is gonna help me to press in, up and out of my arms
方便我活动肩胛骨
and l can create space in the shoulder blades.
不要让肩膀垮掉
l am not collapsing into the shoulders,
所以在做那四个姿势之前
so before we’re going to do the four postures,
我们先四肢着地 练习一下
let’s just practice that here on all fours.
或许在呼气时 找到你的呼吸节奏 呼
Maybe on an exhale, find your breath, shoo,
绷紧脚背 让膝盖悬空
pressing into the tops of the feet, let the knees hover.
记住动作要点
Couple of action points,
要按压手掌 食指和拇指
pressing up and out of the palms, index fingers and thumbs,
肩膀顶部也要从耳朵从两侧推离
tops of the shoulders also roll out away from the ears,
检查你的腹部 将肚脐吸向脊椎
checking with your belly, drawing my navel up towards the spine.
然后凝视下方
and then gazes are straight down,
不要缩起脖子
so we’re not crunching back the neck here,
不要忘了头和颈部
we’re not forgetting about the head and the neck,
记得要伸展脖子
so remembering the neck is in extension.
当脊柱自然伸展
When natural extension with spine,
按压整个手掌
pressing into the full area within the palm.
可能会在颤抖中开始感觉到热
Might begin to feel that warm through that tremble,
然后呼气 按照你的呼吸节奏 呼气
and then on an exhale, we’re following your breath, release,
花点时间感受一下身体的感觉
and take a second to just know the sensation in the body,
让我们以下犬式结束
and let’s end it up for downward-facing dog.
这就是我们今天开始平板式的动作
Just how we will head into our plank today,
这也是在大多数热瑜伽课中平板式的开始动作
which is also how we head into plank in most hot yoga classes.
当然 没有完全相同的课程 也没有什么对错
Of course, no classes, the same, and there is no right or wrong way,
但我们通常都是以下犬式开始的
but typically, we’re come into this from downward-facing dog.
现在 我再次把注意力放到手上
So from here, l will bring my awareness to my hands again,
手掌紧扣地面
hasta banhda the hand-earth connection,
按住十个手指
pressing into all ten fingerprints
以及食指和拇指之间的区域
and the area between the index finger and thumb.
现在感受一下你的腹部
Now bring your awareness to your belly,
向前移动的时候将肚子往里吸
hug that navel up towards your spine as we rock forward.
手臂垂直于地面
Arms perpendicular to the earth,
两脚距离和肩膀同宽
l’m gonna bring my shoulders right up my wrists.
不要前移 要向上支撑起来
So I don’t want them go in front, l want them to stack right above.
噢 我做到了
oh, here l am.
现在让我们仔细检查一下 头抬起来向前伸
Now going through our check list, crown our head extending forward,
肩膀顶部从耳朵两侧推离
tops of the shoulders looping out away from the ears.
手掌用力
l’m pressing up and out of the palms,
看看我能不能活动肩胛骨
seeing if l can really create space between my shoulder blades here.
不要让身体塌下来
So l’m not collapsing into the bones here,
噢 这很难 但是我撑住了
ooh, that’s hard, but I’m pressing up and out.
现在 看看胫骨与脚跟的连接
Now, shinbone-to-heel connection,
伸展脚后跟 收缩骨盆
I’m really extending through my heels here, tucking the pelvis.
如果你的后背感觉到任何压力
If you’re feel any pressure in your lower back,
将尾骨向脚后跟拉 拉伸你的背部
send that tail towards your heels, elongate you lower back.
再次提醒 不要塌下来 手掌撑住
Again, not collapsing, pressing up and out,
不要忘记你的呼吸 注意掌握呼吸的节奏
don’t forget your breath here with tend to hold your breath here.
我们都知道的呼气吸气 嘘
You konw well-known breath, shoo.
伸展背部和颈部
Nice long in the back and neck,
头顶向毯子前面伸
extending the base of the skull towards in front of the mat.
呼气的时候 可以放下膝盖 嘘
You know, on exhale, l can lower the knees, shoo,
伸展婴儿式让背部休息一下
and sent the back for rest in extended child’s pose,
手掌随意地向上翻 然后呼吸
so feel free to turn the palm facing up here and breathe.
轻轻地左右挪一下臀部
Go out the hips little gently side to side,
我们准备做其他动作
and we are diving for more.
变化 总是有许许多多的变化
Variations, there is always tons of tons of variations.
因此 我们总在变化
Hence that we’re in variation,
其中有一点
but one of couple of points here,
我们可以做半个俯卧撑
we can do half push-up.
在平板式中 我们先撑起俯卧撑
So in plank, we’re top of push-up here,
可以放下膝盖 做一些调整
l can lower the knees, and make adjustments,
收缩骨盆 肚子往里吸
tucking my pelvis in, really stitching that navel towards spine here,
重心向前移动
shifting my heart forward,
如果你想做花哨的动作 可以交叉脚踝
if you want to get schmancy on me, you can cross the ankles here, ohh!
这不重要 关键是要绷紧脚背
Doesn’t matter, what matter is that where we’re all the way through the toes,
收缩盆骨 同样的 这样肩膀很容易塌掉
I tuck my pelvis, same thing here, the tendency is to collapse into the shoulders,
要把肩膀向上撑起
l wanna press up and out of the shoulders here,
展示出又长又漂亮的脖子
find that long beautiful neck,
视线向下凝视食指之间
gaze is down in between that index fingers.
这个动作和平板式有同样的好处
And here, I’m getting the same benefits of plank and building that strength,
增强身体从头到尾的力量
from crown up the head, tip to the tail bone,
以及腹壁和手臂内的力量
in abdominal wall, within the arms.
我在努力保持身体协调一致 呼
But l’m doing with, good line with integrity. Hoo.
可以开始做平板式了
Can start to have a plank,
慢慢地形成完整的平板式
and I slowly build up to full plank.
对于腕骨或手腕有问题的人
For people with carpal tunnel or wrist issues,
我们可以用手肘 同样地
we can go on the elbows here, so same thing,
手肘与肩膀垂直 指尖向前指
elbows directly above the shoulders, finger tips pointing forward
形成平板 事实上这更困难点
and come to plank here, this is actually a little bit harder,
应该说 对我来说是这样
for me, l should say.
漂亮的直线
Nice straight line.
不要让你的肩膀垮掉
Make sure you’re not collapsing into those shoulders,
特别是手腕
typically for those wrists.
手掌一定用力撑住
Make sure pressing up and out,
我们都是以这样的方式来支撑肩膀
we’re taking all that way up the shoulders.
让我们休息一下
let’s get some rest,
还有 不要让肩膀超过手腕
and also, not taking shoulders in front of the wrist,
确保你的身体感到舒适
make sure the bones are stacked in your favour.
休息一下 我们恢复婴儿式
T-rest, we take back extended child’s pose,
那么 这就是平板式了 平板式非常棒
Okeydoke, so, that was plank pose, plank is awesome,
因为我们可以同时增强身体前后的力量
because we build strength in the front body and the back body at the same time.
瑜伽
Yoga!
噢 这是指 我们在增强体力
Oh, which which means one, we’re building strength in the body,
而且我们针对的是更健康的脊椎支撑
but also we’re aiming towards healthier spinal support.
所以 更好的姿势 希望能减少背部疼痛
So, better posture, and, hopefully, less back pain,
有利于锻炼腹肌还有一大堆的好处全都写在博客里了
Great for the abs, and tons of benefits that all listed on the blog,
所以请访问瑜伽博客Adrien.com 如果你还没注册 请注册吧 你可以按照指示进行注册
So visit blog yoga with Adrien.com, if you haven’t subscribe, please do,
在Facebook上关注“爱珺瑜伽” 这样你就不会错过任何事了
subscribe to the channel, like yoga with Adrian on Facebook, so you won’t miss anything.
我们下回见 谢谢你们 合十礼
And l will see you next time. Thank you, Namaste.
我还想要谢谢我非常特别的朋友Sam Weber
Also I want to thank my very special friend Sam Weber
把我今天穿的这件背心送给了我
for giving me stuff that I wore today of an act.
感谢Sam 爱你哟
Thank you Sam love you.

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视频概述

平板式瑜伽可以帮助我们增强体力,减少脊椎疼痛。

听录译者

呵呵呵呵

翻译译者

皮皮虾

审核员

ZY

视频来源

https://www.youtube.com/watch?v=6qg3r4zZE_k

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