Yoga笔记：提升上身力量的10个动作

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Yoga笔记：提升上身力量的10个动作

Bring your knee to your chest, then to your tricep, and then toward your opposite tricep, five times with each leg. This strengthens your arms, shoulders, core, and hip flexors. Do three reps.将你的膝盖提起先与胸触碰，然后去碰肱三头肌，再转而去碰另一边的肱三头肌。每条腿这样做五次。这样能增强你的手臂、肩膀、核心肌群和髋部屈肌。每套动作重复三遍。
注：核心肌群，即身体躯干肌肉群，指的是腹部和背部肌群。

Make sure to keep your arms straight and your chest lifted throughout the move. This move strengthens your core, hip flexors, and spinal muscles. Do three reps of 15 poses. 确保在整个动作的过程中你伸直手臂并挺胸。这个动作用来增强核心肌群、髋部屈肌和棘肌（背部肌肉）。这个动作做三组，每组15次。

Keep your chest lifted, with your arms and legs as straight as possible. Do three reps of 15 poses.挺起胸膛，尽力把手臂和腿伸直。同样这个动作做三组，每组15次。

Keep your legs locked and your arms straight overhead. This move strengthens your core and hip flexors. Do three reps of 15 lifts.做这个动作要将双腿并拢，双手伸直放于头顶。它能增强你的核心肌群、髋部屈肌。做三组这个动作，每组抬腿15次。

Keep your elbows shoulder distance apart and lengthen your spine as you push up through your feet. Try to hold the position for one to two minutes at a time.你的肘与肩同宽。在你用脚把身子往上推时，拉伸脊柱。试着每次保持这个动作1至2分钟。

Slide your knees to your chest and then to both triceps. Do three reps of 10.（在毛巾上运动时）让你的膝盖滑向胸部，然后是两边的肱二头肌。每组动作做10次，共完成3组。

Try to keep your arms and legs as straight as possible and practice holding for one to two minutes.试着让你的手臂和腿尽可能伸直，然后保持这个姿势1至2分钟。

Reach forward and extend through your spine. This move stretches the lower back and arms. Hold for one to two minutes.把身子向前伸展，拉伸脊柱。这个动作能使你背的下半部分与手臂得到舒展。维持此动作1至2分钟。

With your hands interlaced behind your back, extend your arms and lean forward, keeping your chest straight. Try to hold for one to two minutes, and if you can’t, you can build up to it.将两手交叉置于身后，伸展手臂并向前倾，同时挺胸。试着维持此动作1至2分钟。如果做不到的话，你也可以一点点的来（总会实现的）。

Make sure to keep your hips, shoulders, and head in a straight line perpendicular to your legs. Try holding for one to two minutes.确保你的髋、肩膀和头成一条直线，并和腿垂直。试着维持这一姿势1至2分钟。

This is the payoff once you master the poses and build the strength!一旦你掌握了这些姿势，锻炼出了上身力量，这便是回报！