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下一个我们要讲的技巧是让我们做一些专业的姿势练习 一些平板支撑
The next technique we're going to cover will have us going into some pro position
exercises, some planks.

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如果你以前没有用我建议的方法做过平板支撑 再说一次 我
If you haven't done planks before in the way that I'm suggesting here, again, I'm

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我建议你们回到十周的在线课程上这样你们就能正确地掌握基础知识 这样你们就能为我们现在要讲的技巧做更充
分的准备 因为这些会更高级一些
going to have to recommend that you go back to the ten week online course so you
get the basics set correctly, so that you're more prepared for the techniques that
we're going to do right now, because these are going to be a bit more advanced.

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这将是非常劳动密集型的 对核心来说非常艰难
It will be very labor intensive, super tough on the core.

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和
And

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是的 你要为我们将要用到的技术做好准备
yeah, you want to be prepared for the techniques that we're about to do.

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你现在还需要一个脚踝重量
You're also going to need an ankle weight right now.

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凯西的脚踝受伤了 你们现在看不出来 但她现在右脚踝上有脚踝重量
Kathy has an ankle. You guys can't see it right now, but she has an ankle weight on
her right ankle right now.

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你需要一个脚踝重量来进行这项技术 为了我们将要讲到的这个平板的一些进展
And you're going so going to need an ankle weight for the tech, for some of the
progressions that we're going to cover for this plank.

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这里的想法 再次强调 是开始过渡到运动 加强连接 特别是在核心的前面 这将帮助我们支撑到运动 我们的目标
是真正关注直肌和乳白色肌 你们会看到我们要怎么做
The idea here, again, is to start transitioning the body into motion, strengthening
junctions, specifically on the front side of the core that will help us brace into
movement the The objective is really to focus on the rectus abdominance and the
opalliques, And you guys will see how we're going to do that.

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我们还会涉及到一些臀部运动和腿部运动 你会发现这真的非常非常有益 因为它涉及到 嗯 在核心和臀部建立一
个强大的基础
We're also going to involve some hip motion and some leg motion that you'll find to
be really, really beneficial as it relates to, uh, to building just a strong base
in the core and in the hips.

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第一件事 首先我要让凯西俯卧 做平板支撑
So 1st thing, 1st I'm going to have Kathy go into a prone position here to approach
a plank.

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我们还不用脚踝等
We won't be using the ankle wait yet.

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让我们再往前走一点
Let's move forward a little bit further.

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凯茜 那里很好 好的 首先 我要让她进入标准的 KYPHO 或点曲 大多数人在做平板支撑姿势时都不习惯这种姿势
Cathy, right. There's good. Okay, so 1st and foremost, I'll have her drop into the
standard KYPHO, or Dottic curvature that most people illicit whenever they're in a
in a plank position.

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你会看到臀部在这里
So you'll see that the hips are are dropped down here.

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通常我会告诉人们这样做 甚至科学开始朝着这样做平板支撑的方向发展 这很好 因为这是人们过去做平板支撑的
方式
Typically what I would tell people to do, which is even science started to move in
the direction of doing a plank this way, which is good, because this is kind of how
people used to do planks.

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这是一块中空的身体板
It was a hollow body plank.

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现在他们开始做出调整 这是好事
Now they're starting to make adjustments, which is good.

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所以现在我们要做的是进行调整 抬高臀部 进入臀部伸展
And so now we're going to do is go through that adjustment and lifting the hips up
and going into a thrastic extension.

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很多人都知道这是典型的平板支撑
Many people know this to be a, um, the typical plank.

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现在 这已经是标准了
Nowadays, this is like the standard.

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幸运的是 现在人们已经接受了它
Now, fortunately, people have adopted it.

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现在的问题是 如何加载这个
So the idea now is going to be, how do I load this?

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我怎么才能让这事变得更困难
How do I make this more difficult?

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所以核心要更努力一点
So the core has to work a little bit harder.

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我现在的目标是我们要给腰椎装上载荷
My objective now is going to be that we're going to load the lumbar spine.

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我们要在她的腰椎上放一个药球 向下推到腰椎 迫使她的核心部位更加努力地工作
We're going to put a medicine ball on her lumbar spine to kind of push down to the
lumbar and force her core to have to work a little bit harder to do that.

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所以我们要用这个药碗作为工具
And so what we're going to use as a tool is this medicine bowl.

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所以现在我要让凯茜做的是让她的臀部下垂到地板上 让他保持在那里
So now what I'm going to have Cathy doing is allowing her hips, kind of the sag to
the floor allow him to stay there.

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首先 她要从膝盖开始做平板支撑 这样她就处于胸部伸展的状态
She's going to be oriented this plank from her knees, 1st and foremost, so she's in
a hold of thoracic extension.

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肩胛骨的定位做得很好
Beautiful job on the scapular positioning here.

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凯茜 现在 从那里开始 她用力压她的膝盖
Cathy. Now, from there, shes in a drive pressure into her knees.

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我要你把膝盖擦干 凯茜 你要用它来锻炼股四头肌 锻炼臀部 lexors
I want you to dry your knees into the ground, cathy, you'll drive that to engage
the quadraceps, to engage the hip lexors.

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现在她要做的是开始抬高她的臀部
And now what she'll be doing is starting to lift her hips.

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开始抬举时保持身体前倾 凯茜 继续 继续 继续 然后停在那里
Keep your anterior tilt there as you start lifting, cathy, keep going, keep going,
keep going, and keep going, and stop there.

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现在她做到了 开始控制她的姿势倾斜 把臀部抬得更高一点
Now she did it, begin to administer her posture tilt and bring the hips up a little
bit higher.

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来吧 再来点 再来点
Come on, give me more, give me more.

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美丽 现在我们回到下面
Beautiful. Now we come right back down.

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所以我们要重复这样做
So we're going to do this for repetitions.

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这在一定程度上是一个挑战 因为她必须保持球在她身上 因为如果她写了 继续把你的臀部转到左边 凯西 当你上
来的时候 这就是如果她不对称地做这个会发生的事情
And this is partially going to be a challenge, because she has to still keep the
ball on her, because if she wrote, go ahead and rotate your hips to your left,
kathy, as you come up, that's what's going to happen if she does this
asymmetrically.

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所以当她往上走的时候 她的身体会变得更加匀称
So now she's going to end up programming more symmetry into her body as she goes
up.

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她做他的平板支撑 所以现在她要做的是开始抬高臀部来打那个球
And she does his plank. So now what she's going to do is start lifting the hips up
to fight that ball.

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进入倾斜的姿势 给我一点刺激
Go into the posture tilt. Give me a little thrastic extension.

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火辣火辣 凯茜 再来点 再来点 再来点
Get the hips of fire, cathy, give me more, more, more and more.

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这是核心杀手 就在这里
And this is a core killer, right here.

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我们再下来看看
Let's come right back down again.

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美丽 马上回来 美丽的工作
Beautiful. Right back up. Beautiful job.

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太棒了 给我这里的基底延伸
Fantastic. Give me the thrastic extension there.

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我们再下来 你会发现人们会做的一件主要的事情是 一旦他们开始做那个海报 它就会开始把中间拉回来 向前弯
曲
Let's come back down. One of the main things you're going to find people do that,
as soon as they start doing that poster till that, it's going to begin to draw the
mid back to flex forward.

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所以我想让你做的是把你的收银机的海报给我然后给我一个风筝焦点 因为这是人们一直在做的事情
So what I want you to do this time cap is give me the poster your till and then
give me a kite focus, because this is what people do all the time.

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那不是我想要的 你会看到臀部没有上升 因为如果乡村旋转现在上升 它会阻止臀部上升
That's not what I want. You'll see the hips aren't going up, because if the rustic
spin is going up now, it's going to prevent the hips from going up.

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所以我们的想法是 现在她要放下茶 去休息一下
So the idea is that now she's going to drop down the tea spying, go ahead and rest
real quick.

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这个想法是 这是不会移动的 因为她要保持一个延伸 而要向上移动的是她的臀部
The idea is that this is what's not going to move, because she's going to hold an
extension, and what is going to move up are her hips.

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凯西 现在你开始把臀部抬起来 然后给我一个倾斜姿势
So now you start moving the hips up, kathy, and give me a post your tilt.

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美丽的工作 你会看到她一直在挣扎
Beautiful job. And you'll see the struggle going on with her.

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认为 不要对 Tokeathy 的海报太过关注
Hold that. Don't go too much, too much with the poster Tokeathy.

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美丽的工作 把臀部再抬高一点
Beautiful job. Give me a little bit more lift of the hips.

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向内拉腹壁 所以你要确保你收回腹壁
Pull the abdominal wall in. So you want to make sure you retract the abdominal
wall.

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你不希望腹壁向外生长 所以腹壁留在里面
You don't want the, the, the abdominal wall to be burgeoning outward here, so the
abdominal wall stays in.

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我们再下来看看
Let's come right back down again.

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凯茜 很棒的工作 我们去电梯吧
Cathy. Fantastic work. Let's go to lift.

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很棒的工作 好的 所以现在我们要让这个变得更困难 显然 因为我们想让她继续前进
Fantastic work. OK. So now we're going to make this more difficult, obviously,
because we want to progress her along.

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你现在可以站着跳了 凯茜 这才是她真正要挣扎的地方
You can do this from your feet now, cathy, and this is where she's really going to
struggle here.

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这时你可能非常倾向于开始做那种虚伪的 圆形的 中背部的姿势 而这是我们不想做的
This is where you might be very inclined to start going into that hypotic, rounded,
midback posture that we don't want to get into.

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臀部 美丽的姿态 公共倾斜
Hips up. Beautiful posture. Public tilt.

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美丽又回来了
Beautiful has come right back down.

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很棒的工作 把你的脚靠近一点
Fantastic work. Bring your feet a little closer together.

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好的 我们再做一次 臀部向上 而不是后背中部
OK, let's do it again. Hips come up, not the mid back.

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你们会注意到 臀部的瞄准镜稍微高一点 而不是后背中部
You guys will notice, scope a little bit higher with the hips, not with the mid
back.

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去休息一下吧 现在 你注意到她她可能是
Go and take a break. So right now, you're noticing that she's she might be

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当她做这个练习时 用她的中背部控制运动
dominating the motion with her mid back as she's doing this exercise.

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这个想法是 如果她已经支配了这个动作与她的中背部的转身 这可能是太多的
The idea is that if she's already dominating this movement with her mid back by
rounding, this might be too much of an

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她的进步 这可能还是有点高级
advancement for her. This might be still a little bit advanced.

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信不信由你 这是一个非常非常有挑战性的练习
Believe it or not, this is a really, really challenging exercise.

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直到你做了 即使你只是在没有药球的情况下做 你也会发现这很有挑战性
It is not until you do it, even if you just do it without the without the medicine
ball, you're going to find this to be challenging.

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但我们会试试能不能让她执行这个
But we'll try and see if we can get her to execute this.

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她能正确执行手术吗 如果不行 那我们可能就不用药了
Have receives she can execute this correctly, and if not, then we'll probably do it
without the medicine

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球 但让我们继续 给它另一个 Shotpathy
ball. But let's go ahead and give it another Shotpathy.

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她走了 那真是太好了
There she goes. That's really good.

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现在你得翘起屁股 海报上的姿势要倾斜 凯西 来吧 我们走
Now you got to get the hips up with the poster tilto Kathy, come on, let's go.

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这就是我说的 这是一些好东西
That's what I'm talking about. That's some good stuff there.

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让我们再下去 我们从背部中部开始画 只是为了强调你画得很漂亮
Let's go right back down. Let's round the mid back to start it, just to kind of
like emphasize that you're getting out of that beautiful.

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现在我们把茶勺伸到这里 把臀部抬起来 砰
So now we extend the teaspine down here, and we lift the hips up, boom.

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就在那里 她击中了一个漂亮的 中性的脊椎
And right there she's hitting a nice, neutral spine there.

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核心可能在这里非常非常晚
The core is probably very, very late here.

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我要和她再做一次
I'm going to do one more with her.

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说吧 凯茜 一个 上来吧
Go ahead, cathy. One more. Coming on up.

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宾果 我要让这件事过去
Bingo. And I'm gonna let this go.

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看看她能不能坚持住 休息一下
We'll see if she could hold that and take a break.

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如果你做那样的平板支撑 你不可能坚持那么长时间
If you do a plank like that, you will not be able to do it that that long.

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00:06:11,760 --> 00:06:13,600
我知道她现在可能快死了
I already know her cors probably dying right now.

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00:06:13,760 --> 00:06:16,490
我们来看看她接下来的技巧
So we'll see how she does with these next techniques.

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让我们再做一次平板支撑
Let's go ahead and do that plank again.

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00:06:18,970 --> 00:06:21,170
凯茜 我要你再从膝盖开始做一次
Cathy, and what I want you to do is do it from the knees again.

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现在让我们从膝盖开始
Let's go from the knees now.

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让我们继续 把右腿抬离地面
Let's go ahead and lift the right leg off the ground.

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但是现在我想让你做的是把右膝盖向外旋转 越来越多 越来越多 越来越多
But now what I want you to do is rotate the right knee out more, more, more, more,
and more.

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我要你朝那个方向踢我的膝盖
And I want you to kick the knee in that direction for me.

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00:06:33,030 --> 00:06:35,730
就此止步 现在 我要你给我一个盆腔收银机
Stop there. Now, I want you to give me a poster pelvic till.

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好的 让腿稍微下移一点
Okay, let the leg drop just a little bit.

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美丽 给我一个盆腔收银机
Beautiful. Give me a poster pelvic till.

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00:06:40,940 --> 00:06:50,000
现在我们要做的是 我想让你把臀部向左侧旋转一点 把膝盖向外旋转 如果你需要把腹壁收起来 就挤出合适的情
绪
So now we're going to do I want you to rotate the hips a little bit to the left
kathy, rotate the knee out, squeeze the right mood if you need to pull the
abdominal wall in.

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这将是你要研究的下一个进步
This is going to be the next progression that you're going to institute.

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休息一下 对你们大多数人来说 如果脚踝不负重的话 这可能不是个挑战 但对大多数人来说
Take a break. For most of you, this may not be a challenge if you don't do it with
an ankle weight, um, but for, uh, for most.

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00:07:01,450 --> 00:07:05,490
对你们大多数人来说 对你们大多数人来说 如果你没有脚踝的重量 这可能会是一个挑战
For most of you, it's for most of you, it probably will be a challenge if you do it
without the ankle weight.

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00:07:05,650 --> 00:07:09,790
但我只是把脚踝的重量放在这里 这样你们就知道你们可以把这个作为一个过程
But I just put the ankle weight there so you guys know that you can institute this
as a progression.

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这里的意思是 你要做的是 你要回到那个位置
The idea here is that what you're going to do with this plank, you're going to go
right back into that position.

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00:07:14,420 --> 00:07:18,400
你要把膝盖向外旋转 所以我们要开始外旋
You're going to rotate the knee out, so we start engaging the glut on external
rotation.

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我们做过木板 我的膝盖在旋转 但是在这种情况下 我们要隔离过剩马克斯当我们得到核心参与 最大的一个问题
将会发现如果一个人举起他们的腿离开地面 臀部要想取代近来向相机或向我近来 取决于人的障碍是什么 或者你
打算开始发现臀部将开始从一边到另一边旋转到吗
We've done planks before with the knee rotated in, but in this situation, we're
going to isolate the glut max while we're getting the core to engage, one of the
biggest problems are going to find is that if a person lifts their leg off the
ground, their hips are going to either want to displace latterly towards the camera
or latterly towards me, depending on what the person's dysfunction is, or are you
going to begin to find that the hips will begin to rotate to from one side to the
other?

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所以我想让你注意的是 当你做这个旋转时 你的臀部要保持方形 你的股骨要向外旋转
So what I want you to focus on when you do this rotation out is that your hips are
going to stay square, and your femur is going to rotate outward.

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好的 我们再试一次
Okay, so let's try that again.

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凯西 我们会把臀部翘得很漂亮
Kathy. We'll get the hips up beautiful.

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现在我们开始把右腿抬离地面
Now we begin to lift the right leg off the ground.

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现在我们把它翻出来 把膝盖抬起来一点
Now we turn it out, lift the knee up a little bit.

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美丽 现在 我们的想法是这个臀部不会太高
Beautiful. Now, the idea is that this hip doesn't get too high.

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她在那里做的事我能接受吗
What what she's doing there that's acceptable to me?

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继续 把牙齿伸出来
Go ahead and extend the teeth.

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稍微旋转一下
Spin it a little bit here.

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凯西 我们把屁股抬高一点
Kathy, let's get the hips up a little bit higher.

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美丽的工作 她的骨盆会向我这边移动
Beautiful job. She's going to get a little bit of pelvic shift towards me.

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这很好 但我不希望她把它移得太远
That's going to be fine, but I just don't want it to go crazy where she shifting it
too far.

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继续 把腿再放下来
Go ahead and bring the leg down again.

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让臀部下垂 然后休息
Let the hips drop, and then rest.

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所以本质上你会出现 你会碰到那个连接 你会注意到你可能只能坚持 5 秒 然后你休息一下 再重复一次
So essentially you'll just come up, you'll hit that connection, you'll notice that
you'll probably going to only be able to hold it for about like 5 s and then you
take a break and do another repetition.

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我们再来一次 凯西 腿抬起
Let's do it again. Kathy. Leg turns up.

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美丽 臀部大部分呈方形 美丽的工作
Beautiful. The hipstate mostly square. Beautiful job.

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给我更多的刺激 凯茜
Give me more thrastic extension your Cathy.

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让我把左臀抬高一点
Let's get this left hip up a little bit higher for me.

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这是很好的东西 给我来个偷窥 盆腔 好极了
That's the good stuff there. And give me a poacher, pelvic til Fantastic work.

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你可能会注意到 只要不太频繁 脊椎就会开始向右弯曲 脊椎就会开始向腿向外弯曲的方向弯曲
So you'll be, you might begin to notice, and as long as it's not happening too
much, that the spine will begin to bend to the right, your spine will begin to bend
in the direction of whatever leg is turning outward.

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如果你注意到了 那很好
If you notice that, that's fine.

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如果它走得太远 那么你就要处理这个问题了
If it goes too far, then you're going to be dealing with the problem.

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你的臀部或腰椎会有一些震动 但轻微的侧弯是可以的
You're going to be doing getting some jarring in the hips or jarring in the lumbar
spine, but a slight lateral bend is going to be okay.

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现在我们想进一步推进它
Now we want to advance it even further.

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我想让她站起来
I would have her do it from her feet.

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我们会试试看的 我不认为她能执行
We'll give it a shot. I don't suspect she'll be able to execute it.

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00:09:06,770 --> 00:09:10,070
我不认为大多数人能够执行它 但让我们试一试 看看会发生什么
I don't think most people would be able to execute it, but let's give it a shot and
see what happens.

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凯凯西 我们来做脚
Kay Kathy, let's go to the feet.

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臀部向上 腿向外
Get the hips up, turn the leg out.

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美丽的工作 她在做 真的 真的很好
Beautiful job. And she's doing it, which is really, really good.

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很棒的工作 延长茶具 美丽
Fantastic work. Extend the teaspine. Beautiful.

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慢跑 让我多摆点姿势
Jogging. Me a little more posture.

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倾斜 再往后拉伸腿
Tilt. Strain out the leg further back.

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凯茜 太棒了 或者 Takeabreak
Cathy. Fantastic. Or Take a break.

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这就是我所需要的 这对我想让她做的事来说可能有点过分了
That's all I need. That's probably going to be a little too far for what I would
want her to do.

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这样做会对臀部造成更大的压力 这是不必要的
It tends to be a bit more of a strain on the hip to do it that way, and it's kind
of unnecessary.

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我更希望 如果你要像我们现在这样练习这个技巧 你应该集中精力在脚上保持平衡 更多地在膝盖上保持平衡
I would prefer that if you're going to approach this technique the way that that we
are right now, that you would focused on trying to balance on the foot and more on
balancing on the knee.

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如果你的脚踝有足够的重量 并且你把膝盖向那个方向移动得更远 你会发现这是一个很大的挑战
If you have enough weight on the ankle, and you move the knee further that way,
you'll find it to be plenty of a challenge.

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00:09:51,750 --> 00:09:59,770
让我们再试一次 但这次还是从膝盖开始 凯西 在我让你们进行下一个技巧之前再做一件事
Let's try one more time, but let's go from the knees again, this time, kathy, one
more thing before I send you guys off to the next technique.

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00:09:59,930 --> 00:10:01,190
把右腿抬离地面
Bring the right leg off the ground.

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00:10:01,790 --> 00:10:03,990
你越这样移动膝盖
The further you move the knee this way,

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00:10:03,990 --> 00:10:07,710
膝盖向前 斜肌的挑战就越大
bring the knee forward, the more of a challenges is going to be on the obliques.

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所以现在的想法是 她需要把她的左臀部抬得更高一点
So now the idea is that she needs to get her left hip up a little bit higher.

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00:10:12,220 --> 00:10:14,120
美丽的工作 给我一些止痛剂
Beautiful job. Give me some theratic extension.

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00:10:14,500 --> 00:10:16,320
很棒的工作 她的核心会被点燃
Fantastic work. And her core is gonna be lit.

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00:10:16,480 --> 00:10:19,440
确保你没有让腹壁休息
Make sure that you don't let the abdominal wall go take a break.

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现在 请记住 如果你在做这样的 a-a 动作时已经控制了你的侧凸 那就不要再做这个动作了 因为大多数人在做平
板支撑时 他们会默认把身体的后部围起来
Now, keep in mind, if you have a farm already controlling your chiphosis when
you're doing A-A motion like this, then don't progress to this, because most
people, when they do a plank, they will default surrounding their bit back,

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00:10:30,730 --> 00:10:33,630
它将会 呃 它它就在那里
and it's going to be, uh, it's it's there.

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00:10:33,790 --> 00:10:36,070
试图做错误的练习是没有意义的
There's no sense in trying to do an exercise incorrectly.

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00:10:36,230 --> 00:10:38,570
所以要确保你正确地控制平板
So make sure that you dominate the plank correctly.

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00:10:38,900 --> 00:10:41,820
这一点 这正好是另一个练习
This. This will just happen to be another exercise.

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00:10:41,980 --> 00:10:45,680
你可能会发现 当你开始这样做之后 你的身体会更好地运动
You might find that after you start doing this, that your body's going to move
better.
163
00:10:45,950 --> 00:10:50,450
稍后 我将让你们做一个横向扭转 你将不得不旋转你的主题或向外
Later on down the line, I'm going to have you guys doing a transverse twist, where
you're going to have to rotate your theme or outward.

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00:10:50,670 --> 00:10:52,430
这是那个阶段的开始
This is kind of beginning the phase of that.

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你们会开始注意到 每当我开始教学 我都在为下一件事做准备
You guys will start noticing that any time that I begin to teach, I'm building up
to the next thing.

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00:10:57,660 --> 00:11:07,560
盖 盖 盖 现在 我要慢慢地让你们开始做更多的旋转运动 让臀部向外旋转是很重要的
Building, building, building. And so right now, what I'm slowly going to set you
into is getting into doing more rotational work, and getting that hip to rotate out
will be essential for that.

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00:11:07,720 --> 00:11:10,520
这是在这个基础上再做的
So this is just again building to that foundation.

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好了 我们下一个技巧再见
Anyway, I'll see you guys the next technique.