0

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下一个
The next

1
00:00:02,360 --> 00:00:04,670
我们将要使用的技术会让我们训练成
technique that we're going to employ will have us training into the

2
00:00:05,120 --> 00:00:09,510
横向运动平面 我们要开始把公司的轮转
transverse plane of motion. We're going to begin in startingcorporating rotation
into the

3
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的身体 现在 扭动你的身体是一回事
body. Now, it's one thing to just twist your body

4
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这样来来回回 这是另一件事 以这种方式装载情感 实际携带一个负载 并将它从一边移动到另一边
back and forth this way, and it's another thing to actually load emotion this way,
to actually carry a load and move it from one side to the other.

5
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一般来说 如果你不知道如何调整你的身体 这是相当危险的
This, generally speaking, can be pretty dangerous if you don't know how to align
your body.

6
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这将是势在必行的
And it will be imperative

7
00:00:24,350 --> 00:00:40,590
你真的很了解要做什么 他们站在中立的位置 因为如果你用前凸过度的姿势来做这个 虽然你可以把这个拉下来
这个可以被拉下来 这对腰椎来说会有点费力 它可能会导致某种伤害 如果不是某种疼痛的话
that you really have a good understanding of what to do, what they're standing
neutral position, because if you do this out of a hyper lordotic position, although
you can pull this off, this can be pulled off, it's going to be a bit taxing on the
lumbar, and it could end up leading to some kind of an injury, if not some sort of
pain.

8
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所以你一般不会想要扭转公共倾斜
So you don't typically want to be twisting out of an anchure public tilt.

9
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一般来说 对于后凸肌 最好是扭转
With the kyphosus, it's better to twist, generally.

10
00:00:46,150 --> 00:00:58,810
你会得到更好的胸椎旋转 当胸部在这里伸展时 你并没有真正旋转到茶脊柱 因为我真正想要关注的是旋转上半身
让背部中部区域旋转
You get better thoracic rotation. While the thoracic is extended here, you don't
really get rotation to the tea spine, because really, a lot of what I'd like to
focus on is rotating this upper Torso getting the mid back region to to ex to to
rotate.

11
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如果像这样 就没有那么大的旋转
If I'm like this, I don't really get that much rotation.

12
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如果我把茶脊骨向前移 我就能在胸连接处得到很大的旋转
If I shift that tea spine forward, Now I get lots of rotation in that thorastic
junction.

13
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所以这里的想法是 你想要尽可能多地采用中立的站立姿势 以保护下背部 一般来说 不会伤害到你自己
So the idea here is that you want to incorporate as much of that neutral standing
position as much as possible for the sake of preserving the lower back, and just in
general, not injuring yourself.

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它还会对臀部和其他部位造成伤害
It can also be damaging on the hips and whatnot.

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所以让我们确保在甲板上保持站立的中立姿势 不惜一切代价保护脊椎
So let's ensure that we get that standing, neutral position on deck to protect that
spine at all costs.

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好的 我们要用到的主要工具是一个家用空训练器
Okay, so the main, the tool that we're going to be utilizing for this technique
will be an an in home empty trainer.

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这是我们最新的产品之一
This is one of my newer of one of the newer products that we made.

18
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价格很便宜 而且空间利用率很高
It's highly affordable and it's very space efficient.

19
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如果你还没查过 我建议你把它作为一个目标
So if you haven't checked it out, I would recommend making it a goal to get this
this thing.

20
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因为我们已经 我们基本上已经采用了工业版的聚类机器 我们已经 呃 在家里做了很多
Because we've, we've essentially taken the industrial versions of a poly machine
and we have, uh, pretty much made it in home thing.

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所以如果你想让这件事持续几十年 不用再看了
So if you want this thing to last for decades and decades, look no further.

22
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它很轻 很有效 这是一种神奇的产品
It's light, it's effective, and it's just, it's an amazing product.

23
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你可以用电阻带达到类似的效果
You can achieve similar things with the resistance band.

24
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只是不会是同一件事
It's just not going to be the same thing.

25
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阻力带所包含的拉力与传统滑轮不同
The tension capacities that are involved in a resistance band just don't do the
same as as a traditional pulley.

26
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市场上还有其他类型的拉丝机它们是空气气动的 气压基础的 就像它们用的是磁感应电机之类的东西
There's other types of pulling machines on the market that are that are air
pneumatic, air pressure base as well as, uh, as like the they use A-A magnetic
induction motors or something like that.

27
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我忘了具体的规格是什么 但是那些不是 你不可能是重力
I forgot what the, what the specifications are, but those aren't, there's, you
can't be gravity.

28
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所以你可以使用阻力带
So you can use resistance bands.

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你不能尝试其他的警察 但我真的会建议你 即使你不用我们的滑轮 尽管我强烈推荐它 因为你是这个行业里最好
的 你 嗯 你专注于 呃 找到一个有重量堆栈的滑轮
You can't try some of these other police But I would really recommend that, even if
you don't use one of our pulleys, although I highly recommend it, because you're
the best in the business, that you, um, that you focus on, uh, getting to a pulley
that has a weight stack on it.

30
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负重堆拉是最好的方法
Weight stack pullies are the way to go.

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这就是我的建议
So that's just my recommendation for that.

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但仅此而已 如果你没有 有阻力带总比没有强
But that's it. If you don't have it available, having a resistance band is better
than nothing.

33
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好的 1 号 1 号 最重要的是 我们在这里要做的是 我要离开拉力器 只是为了得到一点张力
So, okay, 1st, 1st. And foremost, what we're going to be doing here is, I'm going
to be stepping away from the pulling machine here, just to get a little bit of
tension.

34
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现在 我们的想法是 因为我们要涉及到横面和扭转 我们现在要做的大部分事情是把重心从一边移到另一边
Now, the idea is that now, because we're going to be involving ourselves in the
transverse plane and twisting, that most of what we're going to do right now is
involve us shifting our weight from side to side.

35
00:03:06,910 --> 00:03:15,580
你们会看到 当我在这里来回移动时 我从一边移动到另一边 我以类似的方式转移重量 腹壁在里面
So you guys will see that as I'm moving back and forth here, I'm shifting side to
side, and I'm transferring that weight in that in that similar fashion, the
abdominal wall is in.

36
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我要保持胸廓伸展来保护脊柱
I'm keeping my thoracic extension to keep the the spine protected.

37
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为了安全起见 我们要确保连接正常 这样我们才能集中精力
For the sake of safety, we want to make sure that we're keeping that connectivity
okay, so we can focus.

38
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即使你只是站在这里 你也可以抓住一根电缆 专注于训练它
Even if you're just standing here, you can hold on to a cable and just focus on
training that.

39
00:03:29,520 --> 00:03:37,500
好的 所以你会看到 当我这样移动时 我实际上会对我的脚的外侧叶片施加压力 然后把左脚从这里推开
Okay, so you'll see, as I move this way, I'm going to actually put pressure on the
outer blade of my foot, and then push off of that left foot here.

40
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所以看 我在推 推 推 这将是转移到我的右脚
So see, I'm pushing, pushing, pushing, and that's going to be the transfer to get
to my right foot.

41
00:03:45,340 --> 00:03:51,040
现在 我要做的下一件事 很明显 当我保持站立的中立位置时 我要把这只脚转出去
Now, the next thing I'm going to do, obviously, while I'm holding the standing
neutral position and what not, is I'm going to turn this foot out.

42
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你们能看到吗 实际上 如果有的话 我要让你们 为了 呃 让你们更容易些 我要把姿势打开一点 把腿收起来 然后
我要把腿转出去
Do you guys will see? I'm going to actually, if anything, have you guys, just for
the sake of, uh, of making it easier for you, I'm going to open the stance a little
bit, bring the leg back, and then I'm going to turn the leg out.

43
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这里你会看到我的脚离开地面
Here you'll see my foots off the ground.

44
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然后我把我的腿向外 我转移我的重心 把我的腿向外 然后我把重心放在这只脚上
Then I'll turn my leg out, I shift my weight, turn my leg out, then I plant my
weight on this foot.

45
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好的 重量分布移位 移位 移位
Okay, so I have the weight distribution shifted, shifted, shifted.

46
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现在 注意我的箱子在哪里
Now, notice where my trunk is.

47
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我要向左旋转
I'm going to be rotated to the left here.
48
00:04:22,770 --> 00:04:24,010
这个好像要被翻出来
This like going to be turned out.

49
00:04:24,170 --> 00:04:28,930
这样我就能把这个广告的长度拉长了这个 这个 这个
What that's going to enable me to do is get length out of this ad Doctor This o
bleak, and this o bleak.

50
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这个 叫做反罗布利弹弓
This, it's called the anti Robli sling.

51
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这是一整条结缔组织从这里一直延伸到这里
This is a whole band of connective tissue that runs this way from here, all the way
to here.

52
00:04:35,620 --> 00:04:46,050
我们要做的是拉长这条带子 然后我们要做的是拉掉带子上的张力 把我们的重心转移到右脚上 然后像我刚才做的
那样扭过去
And what we're going to do is lengthen that band, and then what we're going to do
is pull off of off of that tension on that band, switch our weight over to the
right foot, and then twist across in the way that I just did.

53
00:04:46,070 --> 00:04:49,090
现在 在这里保持良好的拉伸 好吗
Now, holding a good therastic extension here, OK?

54
00:04:49,250 --> 00:04:52,640
然后 我将开始把我的重心转移到我的后脚上
Then from there, I'll begin to transform my weight back to my back foot.

55
00:04:53,560 --> 00:04:57,320
我回到这里 现在我把身体转回左边
I returned my way here, and now I turn my body back to the left.

56
00:04:57,700 --> 00:05:05,970
所以现在 再一次 我要转移我的重心 转移 转移 转移我的重心
Kay So now, once again, I'm going to transfer my weight over, transfer, transfer,
shift my weight over.

57
00:05:06,190 --> 00:05:11,370
所以现在的想法是 我要开始向右扭转我的身体
So now the idea here is that I'm going to begin to twist my body to the right.
58
00:05:11,530 --> 00:05:17,870
只有在这条腿转出来之后 我才把重心放在右腿上 现在我保持这个姿势
Only after this leg has turned out, I put my weight on my right leg, and now I hold
this position.

59
00:05:18,040 --> 00:05:22,340
我把我的路放回我的左腿 我回到了我原来的位置
I put my way back to my left leg, and I'm back to my original position.

60
00:05:22,500 --> 00:05:25,460
你应该开始感受到很多核心参与当你
You should begin to feel a lot of core engagement when you're

61
00:05:25,660 --> 00:05:27,260
当你经历这个动作的时候
doing when you're going through this movement.

62
00:05:27,420 --> 00:05:31,360
所以如果我在这里 我应该已经开始感受到我的核心力量了
So if I'm here, I should already begin to feel my core engaging substantially.

63
00:05:31,780 --> 00:05:34,050
尤其是我这样扭屁股的时候
Especially if I turn my hips in this fashion.

64
00:05:34,150 --> 00:05:37,490
我把他们转向右边 然后我把腹壁拉进去
I turn them over to the right, and I'm pulling the abdominal wall in.

65
00:05:37,650 --> 00:05:43,850
我想让你真正关注的是确保躯干保持向左旋转 这样我们就能在核心上得到这个接合
What I want you to really to focus on is is make sure that the trunk stays rotated
to the left here, so we get this engagement on the core.

66
00:05:44,010 --> 00:05:49,110
所以我走到这里 平移 然后扭转
So I go here, I shift, and then I twist.

67
00:05:49,710 --> 00:05:52,230
这里的思路是不要走得太快
And the idea here is not to go fast.

68
00:05:52,520 --> 00:05:58,440
我更希望你慢慢来 这样你就能转移重心 把重心放在右脚上
I would prefer that you take it slow so you shift, put the weight onto your right
foot.

69
00:05:58,600 --> 00:06:01,340
确保这只膝盖向外 确保这只脚向外
Make sure this knee gets turned out, make sure this foot gets turned out.

70
00:06:01,780 --> 00:06:04,760
把重物放过来 然后你扭动
Put the weight over. And you twist.

71
00:06:06,440 --> 00:06:11,880
你会注意到 当你开始扭转 当你开始转向谁 你将无法呼吸
You'll notice that as you begin to twist, as you begin to shift over who, you're
not going to be able to breathe.

72
00:06:11,900 --> 00:06:13,400
呼吸会非常非常困难
It's going to be really, really difficult to breathe.

73
00:06:13,500 --> 00:06:19,410
在这种情况下 你可能会屏住呼吸 2 秒钟 然后在最后呼气
In the situation. You'll probably hold your breath for a 2nd, then you exhale at
the very end.

74
00:06:19,650 --> 00:06:22,490
然后我把重心移到左边
Then I shift my weight over to my left.

75
00:06:22,800 --> 00:06:29,500
我转身 屏住呼吸 保持胸部伸展 然后完成
I turn, I hold my breath, I keep my thoracic extension, and I finish.

76
00:06:30,470 --> 00:06:37,590
有一件事我不希望你们做 大多数人在扭曲的时候都会做 那就是他们会陷入某种 chiphoticKypho 或 Dottic 模
式
One thing I don't want you to do, which most people will end up doing when they
twist, is they'll fall into some kind of a chiphotic Kypho or Dottic pattern.

77
00:06:37,860 --> 00:06:42,060
我们不是在寻找那个 不要让自己的臀部开始前后松弛
We're not looking for that. Do not allow yourself to kind of just start having
loose hips back and forth.

78
00:06:42,220 --> 00:06:47,400
同样的原则 像这样把你的臀部移过来 对髋关节来说会很糟糕
That same principle of kind of just shifting your hips over like that, that's going
to be horrible on the hip joint.

79
00:06:47,560 --> 00:06:51,890
我们不想加重对臀部和腰椎的压力
We don't want to exacerbate any pressure to the hip and to the lumbar spine.

80
00:06:52,050 --> 00:06:58,430
所以要确保重量的分布 当我们转移重量时 身体一起移动
So make sure that the weight distribution happens, that the body moves together as
we get that weight transfer over.

81
00:06:58,700 --> 00:07:05,620
好吗 人们经常会做的另一件事是 用这个 用这个扭转的动作 我会试着把它变成一个按压的动作
OK? Another thing that people will often do with this twist, with this, with this
twisting motion, is I'll try and turn it into a pressing motion.

82
00:07:05,780 --> 00:07:08,300
他们就会开始像这样挥动手臂
They'll just start moving their arms across like this.

83
00:07:08,460 --> 00:07:09,940
这不是我们的目标
That's not what we're aiming to do.

84
00:07:10,100 --> 00:07:15,600
我们要确保我们把手臂一直扫过 把张力放在核心上
We want to make sure that we sweep the arm all the way across to get that tension
on the core.

85
00:07:15,920 --> 00:07:22,260
现在 在你的手的位置前面 你可以切换手的位置 如果你想强迫它 把更多的注意力放在一个推的动作上
Now, in front of your hand positioning, you could switch the hand position into, if
you want to force it, focus more on a pushing motion.

86
00:07:22,420 --> 00:07:27,280
当你扭转一个十字时 你要做的是走到这里 专注于推
As you twist a cross across, what you're going to do is go here and focus on a
push.

87
00:07:27,460 --> 00:07:33,540
或者你可以像这样换手 然后把另一只手放在上面 把注意力更多地放在这只手臂的轮询运动上
Or you can switch the hands like this, and then bring the other hand over the top
and focus more on a polling motion with this arm.

88
00:07:33,700 --> 00:07:36,720
你觉得什么对你更有效 这取决于你的判断
It's kind of out to your discretion on what you feel is more effective for you.
89
00:07:36,880 --> 00:07:39,020
我自己比较喜欢用杆子
I tend to prefer the pole for myself.

90
00:07:39,220 --> 00:07:41,720
再一次 让我们再回到同样的技巧
Again. Let's go back to the same technique again.

91
00:07:41,880 --> 00:07:43,200
我要把腿翻出来
I'm going to turn the leg out.

92
00:07:43,360 --> 00:07:48,900
我要转移我的重心 然后从那里开始 我要进入一点你们看看我是如何把膝盖向前抬的
I'm going to shift my weight, then from there, I'm going to go into a little bit of
you guys see how I bring the knee forward.

93
00:07:49,060 --> 00:07:50,900
从这里开始 我不会把膝盖放在这里
From here, I'm not going to keep the knee here.

94
00:07:51,060 --> 00:07:52,000
我将在这里结束
I'm going to end up here.

95
00:07:52,160 --> 00:07:56,880
我要扭转 但是膝盖会再次朝这个方向结束
I'm going to twist, but then the knees going to end up in this direction again.

96
00:07:57,040 --> 00:07:59,360
好的 这又是一个动作
Okay, so here's the motion again.

97
00:07:59,380 --> 00:08:01,210
我的膝盖向前移动
I turn out the knee moves forward.

98
00:08:01,370 --> 00:08:08,230
我要在胫骨上创造一个前角 然后我把我的臀部向右扭 保持我的躯干向左
I'm going to create an anterior angle on that shin bone, and then I twist my hips
to the right, keep my trunk to the left.

99
00:08:09,470 --> 00:08:19,000
然后我完成了那个动作 如果需要的话 我就可以开得更快
Then I finish that motion. I can then begin to go faster, if need be.

100
00:08:19,380 --> 00:08:21,840
但如果你刚刚开始 那就慢慢来
But if you're just getting started with this, take it slow.

101
00:08:22,220 --> 00:08:23,720
一定要自己摸索着走过去
Make sure you feel your way through it.

102
00:08:24,010 --> 00:08:28,870
以你需要的方式发展你在那些地方的火枪 这样你就不会最终伤害到自己
Develop the musket that you're in those places the way that you need to, so that
you don't end up hurting yourself.

103
00:08:29,050 --> 00:08:37,510
你可以稍后再进行爆炸如果你想稍后再做 你可以
You can go explosive later on and get if you want to do that later on, you can.

104
00:08:37,680 --> 00:08:41,800
但在你决定这么做之前 你的内心需要有很多控制
But there's a lot of control that you need to have within your core before you
decide to do that.

105
00:08:41,960 --> 00:08:45,160
好的 我将向你们展示一些其他的变化 你们可以使用类似的练习
Okay, I'm going to show you a few other variations that you can employ similar
exercise.

106
00:08:45,320 --> 00:08:47,180
我们要稍微改变一下量纲
What we're going to change the dimensions a little bit.

107
00:08:47,360 --> 00:08:52,570
我们现在要做的是把缆线转到上面
What we'll do now you switch the cable up to the top.

108
00:08:54,250 --> 00:09:00,420
好吧 从这里开始 我要做的是开始像这样向下扫
Okay? And now from there, what I'm going to aim to do is actually begin to sweep
downward in this fashion.

109
00:09:00,480 --> 00:09:02,760
现在 同样的原则也适用
Now, same principles are going to apply.

110
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我要把我的重心主要放在我的后脚上 然后从那里开始 我要像这样移动我的身体 就像我之前做的那样
I'm going to be keeping my weight primarily on my back foot here, then from there,
I'm going to shift over my body in this way, just like I did before.

111
00:09:12,010 --> 00:09:15,650
唯一的区别是我不会像那样摇摆过去 因为我最终会被电缆击中自己
The only difference is that I'm not going to swing across like that, because I'll
end up hitting myself with that cable.

112
00:09:15,750 --> 00:09:16,910
所以我们不想这么做
So we don't want to do that.

113
00:09:17,290 --> 00:09:30,000
我要说的是 我们要做的是把电缆和肩膀对齐 所以当我把手臂拉过去时 这个想法是 当我甜蜜地荡过去时 电缆最
终会加热我的肩膀肌肉 就在这里
What I say, what we're going to do is line the cable up with the shoulder, so as I
pull my arms across, the idea is that this cable ends up kind of heating my del
toy, the shoulder muscle, right here on the side, as I sweet swing across.

114
00:09:30,160 --> 00:09:33,640
所以我把自己放在这里 我转移重心 然后我在这里
So I get myself here, I shift my weight, and I'm here.

115
00:09:33,800 --> 00:09:39,800
所以现在我要向前倾的想法 我要在切的时候变成躯干弯曲
So now the ideas that I'm going to kind of lean forward, I'm going to drop into
that trunk flection as I chop over.

116
00:09:39,960 --> 00:09:42,060
好的 你要把你的臀部收起来
Okay, so you're going to bring your hips back.

117
00:09:42,360 --> 00:09:46,740
你要回到那种姿势的转变 就像我们做那个药球猛击一样
You're going to shift kind of back into that posture shift, kind of what we did
with that medicine ball slam.

118
00:09:47,060 --> 00:09:52,800
现在我扭转了 但现在我真正想做的是把这条腿伸出来 在这里完成
And now I twist. But now what I really want to do is actually turn that leg out and
finish out here.

119
00:09:52,960 --> 00:09:54,740
好吗 那我就站起来
OK? So I'll stand up right.
120
00:09:54,900 --> 00:09:56,220
你会看到我现在的处境
You'll see how where I'm at right now.

121
00:09:56,380 --> 00:09:57,960
我很好很正直 我移动我的重心
I'm nice and upright? I shift my weight.

122
00:09:58,370 --> 00:10:00,590
现在我不能稍微蹲下来了
Now I cannot get to come down into a slight squat.

123
00:10:00,850 --> 00:10:03,250
我要相应地倾斜我的骨盆 然后
I'm going to answerly tilt my pelvis and then

124
00:10:03,530 --> 00:10:07,230
姿势也改变了 所以 我回到这里 我拿着我的 thrastic
posturely shifted as well. So it's, I'm back here, and I'm holding my thrastic

125
00:10:07,340 --> 00:10:13,120
扩展 好吗 我回来了 我的腿是直的 然后我弯曲
extension, OK? I come back. I'm straight legged, then I bend.

126
00:10:14,560 --> 00:10:17,830
通常情况下 如果你从低到低 你需要更多的重量
Typically, if you're going from down to low, you're going to need more weight

127
00:10:18,100 --> 00:10:20,280
为了从中获得挑战 因为现在你带着
in order to get a challenge out of this, because now you're carrying.

128
00:10:20,350 --> 00:10:27,270
现在你用了更多的方法来把它放下来 所以你可能要比平时直接砍过去的时候多做一倍的重量
Now you're utilizing more of your way to drop this down, so you may have to double
the weight from what you would normally be doing if you were chopping straight
across.

129
00:10:27,480 --> 00:10:28,870
这需要更多的前路手术
This is going to involve more anterior

130
00:10:29,080 --> 00:10:31,340
用链条 因为你的躯干会更弯曲
chain, because you're involving more trunk flection.

131
00:10:31,340 --> 00:10:36,450
直接穿过的那个通常只涉及道德上的缺失 因为你是直接穿过的
The one going straight across is going to involve just moral bleaks in general,
because you're twisting straight across.

132
00:10:36,610 --> 00:10:39,350
所以你可能 你可能不太容易感受到核心参与
So you might, you might be less apt to feel a core engagement.

133
00:10:39,610 --> 00:10:45,270
但尽管如此 这仍然与改变空间运动的维度无关
but nonetheless, this is still going to be very irrelevant in terms of kind of
changing the dimensions of how you're going to move in space.

134
00:10:45,460 --> 00:10:48,000
再一次 我们用手臂瞄准
So again, we're aim aiming up with the arms.

135
00:10:48,280 --> 00:10:53,180
我要在这里稍微靠近一点 让刀向下的角度更锋利
I'm going to get actually a little bit closer here to kind of sharpen the angle of
the of the chop going downward.

136
00:10:53,360 --> 00:10:54,780
所以我们要到达这里
So we're going to reach up here.

137
00:10:55,080 --> 00:10:56,740
我的腿保持笔直
My legs are going to remain straight.

138
00:10:57,580 --> 00:11:00,130
你会看到 我在来回移动
You'll see, I'm kind of shifting the way back and forth.

139
00:11:00,290 --> 00:11:04,270
整个建筑都在动 我不是像拉撒药一样扭动屁股
The whole structure's moving. I'm not just kind of laxodazically moving my hips
over.

140
00:11:04,530 --> 00:11:12,460
我改变了整个结构 所以现在我所有的质量都在这个运动后面 现在 砰 我创造了这个枢轴
I shift the whole structure. So now I get all my mass behind this motion, and now,
boom, I create this pivot over.
141
00:11:12,740 --> 00:11:19,890
你可能会注意到 每次我把这个家伙转过来 就像要做的一样 它会沿着路径走
And what you'll probably notice is that every time I turn this guy over here,
what's just like going to do, it will follow along for the path.

142
00:11:20,270 --> 00:11:22,530
声呐喊 然后我扭了一下 然后转了一下
Whoop. And then I get the twist, and then the turn.

143
00:11:23,890 --> 00:11:32,020
开始的时候尽量放慢速度 这样你就能强调疲劳
And the ideas try keeping everything as slow as possible in the beginning, just so
you emphasize fatigue.

144
00:11:32,200 --> 00:11:34,160
可以试着把树干分开
Could try creating separation in the trunk.

145
00:11:34,180 --> 00:11:39,020
当我这样旋转臀部时 我的肋骨也会这样旋转
And the hips that as I rotate my hips this way, my ribs are going to rotate that
way.

146
00:11:39,180 --> 00:11:50,420
这种对位旋转实际上创造了这条带子的长度 外展肌的长度 到斜肌的长度 到整体的暗淡 然后我就把它发射出去
This oppositional rotation is really what creates the length on this band right
here, the length on the abductor, to the oblique, to the overall bleak, and then I
just fire off of that.

147
00:11:53,020 --> 00:11:58,060
细节很重要 确保你的海报移动和食蚁兽倾斜
The details matter. Make sure you get that poster shift in with the anteer tilt.

148
00:11:58,100 --> 00:12:02,100
好了 下一个技巧 我们继续
All right, for the next technique, we're going to go along with it.

149
00:12:02,510 --> 00:12:07,030
我们要强调的是 这是一种下半身的锻炼
We're going to emphasize this to be more of a lower body exercise than anything.

150
00:12:07,190 --> 00:12:13,300
所以现在的想法是 我要开始更多地使用我的腿 而不是使用我的核心
So now the idea is that I'm going to start to use my legs more than I'm going to be
u utilizing my core.

151
00:12:13,520 --> 00:12:17,930
所以现在我要再一次 再一次从右腿开始我对右腿施加压力
So now I'm going to again, once again start with my right my pressure onto the
right leg.

152
00:12:18,090 --> 00:12:20,630
我要再画一下腹壁
I'm going to be again drawing in the abdominal wall.

153
00:12:20,810 --> 00:12:22,770
我要让自己在这里前倾
I'm going to load myself into an anterior tilt here.

154
00:12:22,790 --> 00:12:24,590
我的臀部会回到这里
My hips are going to kind of come back here.

155
00:12:24,810 --> 00:12:36,160
这这 根据你在十周在线课程中学到的知识 你应该对此做好充分的准备 如果你已经做到了 如果没有 基本上 你
要做的就是把你的臀部像这样向后仰 倾斜一英寸 然后把你的身体向右扭转
This this. You should be fairly well prepared for this, from what you learn in the
ten week online course, if you have done it, if not, essentially, what you're going
to do is just bring your hips back like this, into an inch of your tilt, then twist
your body over to the right.

156
00:12:36,380 --> 00:12:41,370
你会看到我的胸部现在已经伸展了 现在我要准备摇摆 再次做同样的扭转动作
You'll see my thoracic is now extended, and now I'm going to be ready to rock to do
that same twist again.

157
00:12:41,470 --> 00:12:45,510
你会发现这个模式再次出现 只是我不会直接扭过去
You're going to find this pattern happen again, except I'm not going to just twist
straight across.

158
00:12:45,740 --> 00:12:49,820
现在我要让滑轮朝那个方向移动
Now I have to aim the the the pulley to go up in that direction.

159
00:12:49,980 --> 00:12:55,000
所以本质上滑轮会平行于我的手臂 对吧
So essentially the pulley is going to run parallel to my arm, OK?

160
00:12:55,160 --> 00:13:01,160
所以当我从这个位置下来 我旋转 我向上 就像这样 你会看到拉力的方向
So as I come from this position here, down, and I rotate, and I come upward, like
so you'll see where the pull is going to go.
161
00:13:01,320 --> 00:13:03,750
繁荣 现在它和我的肩膀对齐了
Boom. Now it lines up with my shoulders.

162
00:13:03,770 --> 00:13:11,990
你看它是如何接触肩膀的 它是如何接触小伙子的 然后我回来 我把我的方式转向右边 回到我的起始位置
You see how it touches the shoulder, how it touches the lad Then I come back, I
shift my way back over to the right to return into my starting position.

163
00:13:12,150 --> 00:13:14,210
好吗 我在这里蹲下了
OK? So I'm kind of squatting here.

164
00:13:14,430 --> 00:13:22,030
然后这个想法就是 当我向自己伸展的时候 我要把我的重心从这只脚移到左脚上
Then the idea's going to be a as I extend to me, I'm going to shift my weight away
from this foot here to place it onto my left foot.

165
00:13:22,190 --> 00:13:25,170
但当我这样做的时候 我也会把左脚伸出来
But as I do that, I'm also going to turn this left foot out.

166
00:13:25,350 --> 00:13:28,370
所以我转过身 然后把重心移过去
So I turned, and then I shift my weight over.

167
00:13:28,410 --> 00:13:34,390
整个结构都在移动 现在我能从中获得能量
The whole structure moves. Now I get power out of that.

168
00:13:34,610 --> 00:13:36,430
再说一次 我就在这里 我在用我的腿
And again, I'm right here. I'm using my legs.

169
00:13:36,850 --> 00:13:39,380
我在用我的腿 我转动我的躯干 转动我的臀部
I'm utilizing my legs. I'm turning my torso, turning my hips.

170
00:13:39,540 --> 00:13:42,580
我转动臀部 树干还没转弯
I turn the hips turn. Trunk doesn't turn yet.

171
00:13:42,740 --> 00:13:44,240
现在臀部得到最大的转动
Now the hips get maximum turn.

172
00:13:45,510 --> 00:13:50,210
现在我在这里做最后一个动作 主要是锻炼我的核心和腿部
Now I get a finishing motion there that engages my core, my legs substantially.

173
00:13:50,370 --> 00:13:55,070
现在 我感觉到我大腿外侧的肌肉和我的靴子在和我的核心肌肉一起运动
Right now, I'm feeling the muscles on the outer parts of my thigh and my boots
working a lot along with my core.

174
00:13:55,450 --> 00:14:15,350
再一次 我向这个方向移动 我把拉西克剪开
Again, I shift over in this direction, and I chopped the rasic is extended.

175
00:14:15,630 --> 00:14:20,650
骨盆旋转 前侧倾斜 姿势移动 我旋转
Pelvis rotated, antely tilted, posturely shifted, and I rotate.

176
00:14:21,770 --> 00:14:33,310
好吧 这是三种横向的 扭转方向的运动 从下往上 从上往下 从上往下
All right. Those are three transverse, twist oriented motions, going from the
bottom up, straight across and in going from the top down.

177
00:14:33,470 --> 00:14:35,590
这些都是你会在运动中发现的维度
These are all dimensions that you will find in movement.

178
00:14:35,750 --> 00:14:39,650
为了促进整个身体的平衡 达到所有这些维度是很重要的
It's important to hit all these dimensions for the sake of promoting balance
throughout the body.

179
00:14:39,810 --> 00:14:44,470
肌肉 斜肌在不同的方向上运动 纤维也在不同的方向上运动
The muscle, the obliques work in all sorts of different directions, and the fibers
run in different directions.

180
00:14:44,650 --> 00:14:47,750
如果可以的话 确保我们把所有的变奏都做了
So let's make sure that we do all of these variations if we can.

181
00:14:47,950 --> 00:14:51,530
不管怎样 这就涵盖了这一关的所有内容
Anyway, that will cover everything that's that we've done for this level.

182
00:14:51,690 --> 00:14:53,870
我们在第二层见
I'll see you at level two, the.