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These are the user uploaded subtitles that are being translated: 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 00:00:09,900 --> 00:00:11,366 可以收紧你的腹肌 8 00:00:11,366 --> 00:00:13,166 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 00:00:49,033 --> 00:00:50,500 坐直转向後 22 00:00:51,800 --> 00:00:53,800 右边臀部坐稳地上 23 00:00:56,866 --> 00:00:58,833 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 00:01:08,300 --> 00:01:11,833 慢慢回來双手現在放在膝蓋上 28 00:01:11,866 --> 00:01:14,633 吸气坐直头向後 29 00:01:14,733 --> 00:01:18,266 心口向後低头放鬆 30 00:01:18,533 --> 00:01:19,666 收緊腹肌 31 00:01:23,300 --> 00:01:25,100 吸氣人坐直 32 00:01:25,266 --> 00:01:28,433 拉长脊椎夹实肩压骨轉膊头 33 00:01:28,633 --> 00:01:32,300 头向前心口向前抬起头 34 00:01:36,233 --> 00:01:39,033 吸氣慢慢返回中间 35 00:01:39,033 --> 00:01:40,700 我們做多一次這個warm up (熱身) 36 00:01:41,100 --> 00:01:43,100 吸氣双手打开 37 00:01:43,500 --> 00:01:44,666 呼气左手落地 38 00:01:44,666 --> 00:01:46,633 右手举高在耳朵上边 39 00:01:46,833 --> 00:01:48,033 手臂拉长 40 00:01:48,466 --> 00:01:50,200 右边 pat pat (屁股)坐稳 41 00:01:53,866 --> 00:01:56,300 吸气把人拉起身 42 00:01:56,400 --> 00:01:57,466 右手觸地 43 00:01:57,533 --> 00:01:59,400 左手举高在耳朵上 44 00:01:59,400 --> 00:02:00,800 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 00:02:07,066 --> 00:02:09,833 右手推开左边膝头左手屁股後边 47 00:02:10,133 --> 00:02:11,833 坐直转向後 48 00:02:15,500 --> 00:02:18,233 吸气慢慢把人拉起身 49 00:02:18,400 --> 00:02:21,233 左手推开右边膝头右手放屁股後面 50 00:02:21,400 --> 00:02:22,500 坐直轉 51 00:02:25,900 --> 00:02:26,733 吸气 52 00:02:26,800 --> 00:02:30,266 慢慢返回中间手放在膝蓋上 53 00:02:30,266 --> 00:02:32,200 坐直拉长脊椎 54 00:02:32,466 --> 00:02:34,433 呼气肚向上 55 00:02:34,433 --> 00:02:38,600 肚向前心口向前低头放鬆 56 00:02:42,733 --> 00:02:45,200 吸氣人坐直转一转 57 00:02:45,200 --> 00:02:47,933 肩膊挺胸收腹头向前 58 00:02:48,033 --> 00:02:49,066 心口向前 59 00:02:49,866 --> 00:02:50,933 头抬起 60 00:02:54,633 --> 00:02:58,200 好吸氣慢慢平腰平背 61 00:02:58,933 --> 00:02:59,633 然後 62 00:02:59,633 --> 00:03:02,466 我們將會做一个 flow 63 00:03:02,733 --> 00:03:03,533 我們要做三次 64 00:03:04,333 --> 00:03:08,000 双手打开手掌按地面肩膊的阔度 65 00:03:08,000 --> 00:03:11,933 双腳搭向後屁股的阔度 66 00:03:12,033 --> 00:03:14,133 手指打开用力按地下 67 00:03:14,333 --> 00:03:17,033 收腹屁股拉高拉後 68 00:03:18,400 --> 00:03:21,000 如果你今天腳跟不能全貼地下 69 00:03:21,000 --> 00:03:22,600 不用介意你可以 70 00:03:22,800 --> 00:03:24,500 提高膝蓋 71 00:03:24,900 --> 00:03:27,700 提高腳跟或者曲膝蓋两个都可以 72 00:03:30,266 --> 00:03:32,633 你亦可以提高一边腳跟 73 00:03:33,100 --> 00:03:33,900 放低 74 00:03:34,266 --> 00:03:38,266 提高另外一边腳跟 放低鬆一鬆小腿 75 00:03:38,600 --> 00:03:39,400 腳跟 76 00:03:43,033 --> 00:03:46,333 吸气提高腳跟向前平板 77 00:03:47,500 --> 00:03:48,600 收緊腹部 78 00:03:50,866 --> 00:03:51,466 收腹 79 00:03:51,466 --> 00:03:56,500 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 00:04:05,800 --> 00:04:07,200 把右腳分一步 83 00:04:07,200 --> 00:04:09,266 两步或者三步搭向前方 84 00:04:09,333 --> 00:04:10,600 後方膝蓋放低 85 00:04:10,600 --> 00:04:11,733 拉长腳背 86 00:04:11,900 --> 00:04:15,133 前方右腳膝蓋腳跟成一条直线 87 00:04:15,266 --> 00:04:18,000 我們起來時你可以扶著右边膝蓋 88 00:04:18,000 --> 00:04:19,200 借力或者吸气 89 00:04:19,400 --> 00:04:21,866 手举高不用靠膝蓋來支撐 90 00:04:22,733 --> 00:04:24,600 手放下一半 91 00:04:24,866 --> 00:04:28,433 左手搭著右边膝蓋右手拉开向後 92 00:04:31,666 --> 00:04:33,400 右手返回 93 00:04:33,400 --> 00:04:34,400 右手举高 94 00:04:34,400 --> 00:04:35,900 左手找一找盘骨 95 00:04:36,066 --> 00:04:38,300 左手可以继续留在盘骨上 96 00:04:38,300 --> 00:04:39,800 或者左手可以的話 97 00:04:39,800 --> 00:04:41,300 手可以找大髀 98 00:04:41,400 --> 00:04:43,133 小腿向後摸 99 00:04:43,433 --> 00:04:45,933 右手拉长到右边耳朵上面 100 00:04:50,133 --> 00:04:53,666 吸气左手擺回來手按地 101 00:04:54,000 --> 00:04:56,466 左腳腳趾勾地膝蓋离地 102 00:04:56,466 --> 00:04:59,200 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 00:05:11,733 --> 00:05:14,466 然後我們準备做第二次 107 00:05:14,933 --> 00:05:18,266 吸气提高腳跟向前平板 108 00:05:20,933 --> 00:05:22,133 保持腹部收縮 109 00:05:22,133 --> 00:05:26,033 臀部拉高拉後變回下九式 110 00:05:26,033 --> 00:05:26,833 保持稳定 111 00:05:28,466 --> 00:05:30,333 吸气右腳举高 112 00:05:32,033 --> 00:05:33,866 呼氣提高左腳收腹 113 00:05:33,866 --> 00:05:37,133 把右腳一步或者两步打開向前 114 00:05:37,333 --> 00:05:39,733 後邊膝蓋放低拉长腳背 115 00:05:40,433 --> 00:05:41,833 交替手举高 116 00:05:43,233 --> 00:05:46,466 呼氣手放下一半左手找一找右边膝蓋 117 00:05:46,500 --> 00:05:48,233 右手拉开向後 118 00:05:51,666 --> 00:05:54,300 右手擺回來举高手 119 00:05:54,300 --> 00:05:57,433 左手叉腰吸气坐直拉长脊椎 120 00:05:57,600 --> 00:05:57,866 呼气 121 00:05:57,866 --> 00:06:00,866 左手维持在盘骨或者向後 122 00:06:07,000 --> 00:06:10,233 吸气左手举高返回耳仔上 123 00:06:10,666 --> 00:06:14,400 手按地後邊脚趾勾地膝蓋離收腹 124 00:06:14,400 --> 00:06:16,633 把右腳移向後 125 00:06:20,033 --> 00:06:23,533 吸氣提高腳跟向前平板 126 00:06:24,400 --> 00:06:26,200 收緊腹部 127 00:06:28,700 --> 00:06:32,400 收腹臀部拉高拉後腳跟踩稳 128 00:06:34,033 --> 00:06:35,833 吸气左腳举高 129 00:06:38,333 --> 00:06:39,600 提高右腳腳跟 130 00:06:39,633 --> 00:06:42,666 收腹把左腳踏向前边 131 00:06:42,666 --> 00:06:44,800 後邊膝蓋放低拉长背 132 00:06:45,233 --> 00:06:47,600 举高手把人拉起 133 00:06:47,933 --> 00:06:49,800 右手找一找左边膝蓋 134 00:06:49,833 --> 00:06:51,900 左手慢慢拉开向後 135 00:06:53,533 --> 00:06:54,666 保持呼吸 136 00:06:58,033 --> 00:07:00,833 左手慢慢返回在耳朵上边 137 00:07:00,866 --> 00:07:03,700 右手找盘骨 如可以便擺向後 138 00:07:03,800 --> 00:07:05,500 左手保持拉长 139 00:07:09,033 --> 00:07:11,200 吸气右手擺回來 140 00:07:11,333 --> 00:07:12,666 手按地上 141 00:07:12,900 --> 00:07:15,666 右腳腳趾勾地膝蓋离地收腹 142 00:07:15,666 --> 00:07:18,000 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 00:07:26,266 --> 00:07:28,900 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 00:07:46,333 --> 00:07:48,466 呼气提高左腳腳跟和收腹 151 00:07:48,466 --> 00:07:50,866 把右腳踏前 152 00:07:50,866 --> 00:07:52,900 膝蓋放低拉长腳背 153 00:07:53,666 --> 00:07:56,300 吸氣手举高把人拉起來 154 00:07:56,700 --> 00:07:57,666 手落下一半 155 00:07:57,666 --> 00:08:00,900 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 00:08:09,300 --> 00:08:11,733 右手拉长继续放在耳朵上面 159 00:08:12,266 --> 00:08:13,100 收緊腹部 160 00:08:13,300 --> 00:08:14,733 把臀部坐低些 161 00:08:17,400 --> 00:08:20,200 吸气左手擺回來 162 00:08:20,433 --> 00:08:21,866 手按地 163 00:08:21,866 --> 00:08:22,666 後方腳趾貼地 164 00:08:22,666 --> 00:08:23,500 膝蓋离地 165 00:08:23,500 --> 00:08:26,400 收腹把右腳踏向後边 166 00:08:30,000 --> 00:08:31,066 吸氣 167 00:08:31,066 --> 00:08:32,900 提高腳掌向前平板 168 00:08:35,200 --> 00:08:38,866 收腹臀部拉高拉後變回下九式 169 00:08:39,133 --> 00:08:40,500 腳掌踩稳 170 00:08:42,666 --> 00:08:44,000 吸氣左腳提高 171 00:08:45,500 --> 00:08:47,200 呼气右腳提高脚跟 172 00:08:47,233 --> 00:08:49,800 收腹把左腳移向两只手中间 173 00:08:49,866 --> 00:08:51,200 後邊膝头放低 174 00:08:51,200 --> 00:08:52,400 拉长腳背 175 00:08:52,900 --> 00:08:54,066 吸氣举高手 176 00:08:54,066 --> 00:08:55,533 把人拉起來 177 00:08:56,000 --> 00:08:57,466 呼气手落下一半 178 00:08:57,500 --> 00:08:59,033 右手找左边膝头 179 00:08:59,033 --> 00:09:00,300 左手向後 180 00:09:04,233 --> 00:09:06,500 左手拉回來举高手 181 00:09:06,633 --> 00:09:09,833 右手找一找盘骨或者右手继续向後移 182 00:09:17,100 --> 00:09:19,266 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 00:09:21,900 --> 00:09:22,833 膝头离地 185 00:09:22,833 --> 00:09:25,466 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 00:09:38,700 --> 00:09:41,233 如果你想继续收看我們的新片 191 00:09:41,266 --> 00:09:42,466 欢迎你订阅 192 00:09:42,733 --> 00:09:45,400 按小玲和按讚 193 00:09:45,400 --> 00:09:48,066 那麼有新視頻時您們便能收到通知 12364

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