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1
00:00:01,200 --> 00:00:02,533
Hello 大家好
2
00:00:02,533 --> 00:00:03,600
我們今日這个练习
3
00:00:03,600 --> 00:00:05,200
你可以在家做
4
00:00:05,266 --> 00:00:06,600
只需要10分钟
5
00:00:06,600 --> 00:00:08,400
不需要任何工具
6
00:00:08,400 --> 00:00:09,900
如果你 keep (維持)天天都做
7
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可以收紧你的腹肌
8
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和身体的线条
9
00:00:14,333 --> 00:00:15,666
我們开始的時候
10
00:00:15,666 --> 00:00:17,666
首先会做简单的warm up(熱身)
11
00:00:18,200 --> 00:00:20,133
吸氣双手打开
12
00:00:20,200 --> 00:00:21,400
手臂拉长
13
00:00:21,733 --> 00:00:23,300
呼气的時候左手落地
14
00:00:23,533 --> 00:00:26,133
右手拉长在右边耳朵上边
15
00:00:26,266 --> 00:00:27,700
保持挺胸收腹
16
00:00:31,533 --> 00:00:35,200
吸气右手举高把人拉回來一半
17
00:00:35,233 --> 00:00:36,700
然後右手觸地
18
00:00:36,833 --> 00:00:39,300
左手举高在耳朵上边
19
00:00:42,900 --> 00:00:46,066
吸氣慢慢把人拉起來
20
00:00:46,133 --> 00:00:48,866
右手推开左边膝蓋左手放臀部後边
21
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坐直转向後
22
00:00:51,800 --> 00:00:53,800
右边臀部坐稳地上
23
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吸气手擺回來
24
00:00:58,900 --> 00:01:01,800
左手在右边膝蓋右手放臀部後边
25
00:01:01,900 --> 00:01:03,200
坐直转後
26
00:01:07,500 --> 00:01:08,300
吸气
27
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慢慢回來双手現在放在膝蓋上
28
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吸气坐直头向後
29
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心口向後低头放鬆
30
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收緊腹肌
31
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吸氣人坐直
32
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拉长脊椎夹实肩压骨轉膊头
33
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头向前心口向前抬起头
34
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吸氣慢慢返回中间
35
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我們做多一次這個warm up (熱身)
36
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吸氣双手打开
37
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呼气左手落地
38
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右手举高在耳朵上边
39
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手臂拉长
40
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右边 pat pat (屁股)坐稳
41
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吸气把人拉起身
42
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右手觸地
43
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左手举高在耳朵上
44
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保持挺胸收腹
45
00:02:04,133 --> 00:02:06,933
吸气慢慢将人拉起身
46
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右手推开左边膝头左手屁股後边
47
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坐直转向後
48
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吸气慢慢把人拉起身
49
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左手推开右边膝头右手放屁股後面
50
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坐直轉
51
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吸气
52
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慢慢返回中间手放在膝蓋上
53
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坐直拉长脊椎
54
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呼气肚向上
55
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肚向前心口向前低头放鬆
56
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吸氣人坐直转一转
57
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肩膊挺胸收腹头向前
58
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心口向前
59
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头抬起
60
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好吸氣慢慢平腰平背
61
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然後
62
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我們將會做一个 flow
63
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我們要做三次
64
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双手打开手掌按地面肩膊的阔度
65
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双腳搭向後屁股的阔度
66
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手指打开用力按地下
67
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收腹屁股拉高拉後
68
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如果你今天腳跟不能全貼地下
69
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不用介意你可以
70
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提高膝蓋
71
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提高腳跟或者曲膝蓋两个都可以
72
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你亦可以提高一边腳跟
73
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放低
74
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提高另外一边腳跟 放低鬆一鬆小腿
75
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腳跟
76
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吸气提高腳跟向前平板
77
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收緊腹部
78
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收腹
79
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臀部拉高拉後變回下九式腳跟要稳定
80
00:03:58,033 --> 00:04:00,633
收腹把右腳举高
81
00:04:03,733 --> 00:04:05,800
提高左腳右腳膝蓋要彎曲
82
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把右腳分一步
83
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两步或者三步搭向前方
84
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後方膝蓋放低
85
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拉长腳背
86
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前方右腳膝蓋腳跟成一条直线
87
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我們起來時你可以扶著右边膝蓋
88
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借力或者吸气
89
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手举高不用靠膝蓋來支撐
90
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手放下一半
91
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左手搭著右边膝蓋右手拉开向後
92
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右手返回
93
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右手举高
94
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左手找一找盘骨
95
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左手可以继续留在盘骨上
96
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或者左手可以的話
97
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手可以找大髀
98
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小腿向後摸
99
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右手拉长到右边耳朵上面
100
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吸气左手擺回來手按地
101
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左腳腳趾勾地膝蓋离地
102
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收腹将右腳搭回後边
103
00:04:59,200 --> 00:05:00,900
轉回下九式
104
00:05:03,066 --> 00:05:06,033
你可以升高一边腳跟然後放低
105
00:05:06,333 --> 00:05:09,800
升高另一边腳跟 然後放低鬆一鬆
106
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然後我們準备做第二次
107
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吸气提高腳跟向前平板
108
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保持腹部收縮
109
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臀部拉高拉後變回下九式
110
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保持稳定
111
00:05:28,466 --> 00:05:30,333
吸气右腳举高
112
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呼氣提高左腳收腹
113
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把右腳一步或者两步打開向前
114
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後邊膝蓋放低拉长腳背
115
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交替手举高
116
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呼氣手放下一半左手找一找右边膝蓋
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右手拉开向後
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右手擺回來举高手
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左手叉腰吸气坐直拉长脊椎
120
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呼气
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左手维持在盘骨或者向後
122
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吸气左手举高返回耳仔上
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手按地後邊脚趾勾地膝蓋離收腹
124
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把右腳移向後
125
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吸氣提高腳跟向前平板
126
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收緊腹部
127
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收腹臀部拉高拉後腳跟踩稳
128
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吸气左腳举高
129
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提高右腳腳跟
130
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收腹把左腳踏向前边
131
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後邊膝蓋放低拉长背
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举高手把人拉起
133
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右手找一找左边膝蓋
134
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左手慢慢拉开向後
135
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保持呼吸
136
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左手慢慢返回在耳朵上边
137
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右手找盘骨 如可以便擺向後
138
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左手保持拉长
139
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吸气右手擺回來
140
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手按地上
141
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右腳腳趾勾地膝蓋离地收腹
142
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把左腳搭向後边
143
00:07:18,033 --> 00:07:21,100
可以升高腳跟 然後放低
144
00:07:21,400 --> 00:07:24,500
升高另一边腳跟 然後放低鬆一鬆
145
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然後我們準备做最後一次
146
00:07:29,466 --> 00:07:32,900
吸氣提高腳跟向前平板
147
00:07:35,733 --> 00:07:36,633
收緊腹部
148
00:07:36,733 --> 00:07:41,133
臀部拉高拉後變回下九式腳板踩稳
149
00:07:43,200 --> 00:07:44,733
吸氣右腳举高
150
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呼气提高左腳腳跟和收腹
151
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把右腳踏前
152
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膝蓋放低拉长腳背
153
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吸氣手举高把人拉起來
154
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手落下一半
155
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右手找左边膝蓋左手拉开向後
156
00:08:03,300 --> 00:08:05,733
右手擺回來在耳朵上边
157
00:08:05,800 --> 00:08:09,133
左手找盘骨左手可以继续向後擺
158
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右手拉长继续放在耳朵上面
159
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收緊腹部
160
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把臀部坐低些
161
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吸气左手擺回來
162
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手按地
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後方腳趾貼地
164
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膝蓋离地
165
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收腹把右腳踏向後边
166
00:08:30,000 --> 00:08:31,066
吸氣
167
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提高腳掌向前平板
168
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收腹臀部拉高拉後變回下九式
169
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腳掌踩稳
170
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吸氣左腳提高
171
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呼气右腳提高脚跟
172
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收腹把左腳移向两只手中间
173
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後邊膝头放低
174
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拉长腳背
175
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吸氣举高手
176
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把人拉起來
177
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呼气手落下一半
178
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右手找左边膝头
179
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左手向後
180
00:09:04,233 --> 00:09:06,500
左手拉回來举高手
181
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右手找一找盘骨或者右手继续向後移
182
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吸气右手擺回來
183
00:09:19,433 --> 00:09:21,900
手放下地面後面腳趾勾地
184
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膝头离地
185
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收腹将左腳搭向後边
186
00:09:25,533 --> 00:09:28,133
返回下九式
187
00:09:28,133 --> 00:09:31,300
需要時可以升高腳跟 然後放低
188
00:09:31,433 --> 00:09:34,333
升高另一边腳跟然後放低
189
00:09:36,466 --> 00:09:38,633
今天的练习到此為止
190
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如果你想继续收看我們的新片
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欢迎你订阅
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按小玲和按讚
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那麼有新視頻時您們便能收到通知
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