This workout is based on the philosophies of Miyagi-Do.

這種鍛鍊方式是基於宮城道的哲學。

As long as you commit and promise to learn you shall.

只要你承諾並答應學習，你就會。

Our honorary Miyagi-Do instructor embodies the quiet strength

我們的名譽宮城道導師體現了安靜的力量。

needed to be the true master of the body and mind.

需要成為身體和心靈的真正主人。

Namaste, Sensei LaRusso. Hello students.

您好，拉羅素老師。同學們好

Let me guide you on this journey to unlock your Miyagi-Do champion within.

讓我帶領你踏上這段旅程，開啟你的宮城道冠軍之路。

I'm Sensei Cassey Ho, and let's begin by setting our intention.

我是何凱西老師，我們先來立意。

Welcome to Miyagi-Lates an intersection between Miyagi karate and Blogilates.

歡迎來到宮城-Lates宮城空手道和Blogilates的交集。

I'm Sensei Cassey and today we're going to find

我是卡西老師，今天我們要找的是

your inner peace, your focus and your balance.

你內心的平靜，你的專注和你的平衡。

By first focusing on your breath, I want you to inhale through your nose,

首先把注意力放在呼吸上，我要你用鼻子吸氣。

big exhale through your mouth, haa.

用嘴大口呼氣，哈哈。

Inhale through your nose, exhale through your mouth.

用鼻子吸氣，用嘴呼氣。

As you keep practicing that breath,

隨著你不斷地練習這種呼吸。

I want you to create that mind and body connection.

我希望你能創造出那種身心相通的感覺。

Know that your mind is even more powerful than your muscle.

要知道，你的頭腦比你的肌肉還要強大。

Breathe in through your nose, exhale through your mouth.

用鼻子吸氣，用嘴呼氣。

One more time. Inhale, exhale.

再來一次吸氣，呼氣。

Now let's begin Miyagi-Lates.

現在我們開始宮城晚期。

Now that you have your breath, we learn the movement.

現在你有了呼吸，我們學習動作。

The foundational movement of Miyagi-Lates is wax on, wax off.

宮城晚期的基礎運動是上蠟、脫蠟。

Now let's practice this movement before we bring on other elements of the movement.

現在我們先來練習這個動作，然後再來介紹其他的動作內容。

Go ahead and bring your arm in a circular motion outside the body wax on.

來吧，把你的手臂以圓周運動的方式在身體外的蠟上。

Now, wax off with the other hand, let's bring in that plie squat.

現在，用另一隻手把蠟擦掉，讓我們把那個李子蹲帶進來。

I want you to come down, keep that chest up.

我要你下來，挺起胸膛。

Belly button in, tailbone tucked upright

肚臍往裡收，尾椎往上翹。

with that chest standing confident and tall.

與那胸膛自信而高大的站在一起。

Shoulders rolling back, now wax on, wax off.

肩膀向後滾動，現在上蠟，下蠟。

Can you get a little lower? Wax on, wax off.

你能再低一點嗎？上蠟，脫蠟。

Strong shoulders, little lower wax on, wax off.

強肩，小下蠟上，蠟下。

And go ahead and bring motion to this.

並繼續提出動議。

Coming to the right, coming to the left, strengthening our legs.

向右走，向左走，加強我們的腿部力量。

The foundation of our body,

我們身體的基礎。

squeezing the core where all of your energy emanates from.

擠壓核心，你所有的能量都是從這裡發出來的。

You must unlearn your misconceptions

你必須解除你的錯誤觀念

about what constitutes training. Everything.

關於什麼是培訓。一切的一切。

So connecting that mind to the body

所以要把心和身體聯繫起來

and having your body move with your soul as one.

並讓你的身體與你的靈魂融為一體。

Now let's go ahead and head into those curtsy lunges.

現在，讓我們繼續前進，進入那些屈膝的肺部。

I want you to wax on, wax off.

我要你上蠟，下蠟。

Wax on, wax off, finding that fluid movement in your body,

上蠟，脫蠟，找回身體的那種流暢運動。

warming up your heart, warming up the legs,

暖了心，暖了腿。

warming up the entire core where all of your energy emanates from.

溫暖整個核心，你所有的能量都是從這裡發出來的。

Now two more, perfect.

現在再來兩個，完美。

Now I want you to stand up.

現在我要你站起來

I want you to bring the arms up, walk the hands down the body,

我要你把手臂抬起來，雙手往下走。

walking it out into a solid plank.

把它走出來，變成一塊堅實的木板。

Hands, hips, chest square to the earth.

雙手、臀部、胸部正對著大地。

I want you to wax on, wax off, hips up, hips pressing down.

我要你上蠟，下蠟，臀部上翹，臀部下壓。

Again, we wax on, wax off, bring it up, bring it down.

同樣，我們上蠟，下蠟，把它帶上去，把它帶下來。

We need to find balance in our movement here.

我們需要在這裡找到運動的平衡。

One hand goes up, but our hands and our hips and our chest are still square

一隻手向上，但我們的手和我們的臀部和我們的胸部仍然是正方形的

to the grass, to the mat,

到草地上，到墊子上。

to the earth, bring it up and down.

到地，將其上下。

Wax on, wax off strong shoulders, strong core, strong body. Strong mind.

蠟上，蠟下強肩，強芯，強身。強壯的心靈。

Once more, hold it here,

再來一次，把它放在這裡。

inhale through the nose, exhale through the mouth,

用鼻子吸氣，用嘴呼氣。

drop the knees and press back into your child's pose.

放下膝蓋，按回孩子的姿勢。

Now take a deep breath in through your nose,

現在用鼻子深吸一口氣。

exhale through your mouth and slowly roll up with control,

用嘴呼氣，然後控制著慢慢捲起來。

rolling your shoulders back.

滾動你的肩背。

Now, the next portion of this Miyagi-Lates workout is to focus on your core.

現在，這個宮城晚期訓練的下一個部分是關注你的核心。

Like I said, your core is where all of your energy emanates from.

就像我說的，你的核心是你所有能量的發源地。

You're going to allow your core to give you the strength in your arms,

你要讓你的核心給你手臂的力量。

the strength in your legs and strength in your entire body.

腿部的力量和全身的力量。

So we must work most important part of our body your core.

所以我們必須工作我們的身體最重要的部分你的核心。

Go ahead and bring your arms forward, legs forward,

來吧，把你的手臂向前，腿向前。

 and slowly roll down with control vertebrae by vertebrae,

並以控制椎體為組織、部門慢慢滾落。

bringing that right knee into your chest,

把右膝伸進你的胸部。

lifting your head, neck and shoulders up into Pilates stance.

抬起你的頭、脖子和肩膀，進入普拉提的姿勢。

I want your head resting on your shoulders.

我想讓你的頭枕在你的肩膀上。

There should be no pain in the neck, it's floating.

脖子應該不會痛，是浮動的。

You're gonna lift up the leg right here.

你要把腿抬起來，就在這裡。

As you head into single straight leg stretch, you're going to exhale shoo, shoo.

當你進入單直腿伸展時，你要呼氣咻咻，咻咻。

As you pull twice shoo, shoo. Switching the legs shoo, shoo.

當你拉兩次咻，咻。 換腿... ...咻，咻。

Abs in shoo, shoo.

腹肌在咻，咻。

Lower back pressing into the earth, giving you the foundation of your core,

下背部壓向大地，給你的核心基礎。

giving you the strength as you lift your chest off.

給你力量，當你抬起你的胸部關閉。

As you squeeze your abs, as you lengthen the legs,

當你擠壓腹肌的時候，當你拉長腿的時候。

keep pointing the toes, stretching the hamstrings.

一直點著腳尖，拉伸腿筋。

Beautiful.

美極了

Shoo, shoo.

Shoo, shoo.

Shoo, shoo.

Shoo, shoo.

Now you'll notice that your muscles may be feeling sore.

現在你會發現，你的肌肉可能會感到痠痛。

You may be feeling tired.

你可能會感到疲憊。

You may be getting exhausted,

你可能已經精疲力竭了。

but when negative feelings overwhelm you, look for the good within yourself.

但當負面情緒壓倒你時，要尋找自己內心的美好。

Find your strength to keep going because with every pulse and every rep,

找到你的力量，繼續前進，因為每一次脈搏和每一次重複。

you are going to get stronger

你會越來越強

and hold.

並保持。

I want you to let go on the count of three.

我數到三就放你走。

Are you ready? In one, two, three.

你準備好了嗎？一、二、三

You're now in your cheerleader L, keep that leg straight.

你現在是拉拉隊員了，把腿伸直。

Squeezing from the quad, squeezing your hamstrings.

從四肢開始擠壓，擠壓你的腿筋。

Abs nice and tight, arms reaching forward.

腹肌好緊，手臂向前伸。

Head, neck and shoulders lifted in that Pilate stance.

頭、頸、肩抬起來，擺出普拉提的姿態。

Can you hold this?

你能拿著這個嗎？

Can you find your stillness and your balance in this movement?

你能在這個動作中找到你的靜止和平衡嗎？

Maybe you're shaking a little bit, but that's okay.

也許你有點發抖，但沒關係。

The longer you hold the stronger you're going to get.

握的時間越長，你就會越強。

Now switch, hold.

現在切換，保持。

Belly button in, shoulders lifted off the mat.

肚臍在，肩膀抬離墊子。

Hands forward.

雙手向前。

How do your abs feel? Are they shaking? That's okay.

你的腹肌感覺如何？ 它們在顫抖嗎？沒事的

That is weakness leaving your body.

這就是弱點離開你的身體。

Reach.

達到。

Beautiful, inhale through your nose, exhale through your mouth.

美麗，用鼻子吸氣，用嘴巴呼氣。

Now bring the knees into the chest.

現在把膝蓋放到胸前。

Relax the head and neck.

放鬆頭頸部。

Breath in through your nose, exhaling through your mouth.

用鼻子吸氣，用嘴呼氣。

Now reach up again. We're going to head into the Eagle crunch.

現在再伸手。我們將進入 "鷹 "的緊縮。

The Eagle crunch is one of the most difficult core exercises.

鷹式仰臥起坐是最難的核心練習之一。

It really forces you to concentrate on how you're going to connect

它真的迫使你集中精力在如何連接上。

that mind to the body and the body to the mind.

那心靈對身體，身體對心靈。

Go ahead and cross the knees, cross the ankles.

去吧，跨過膝蓋，跨過腳踝。

Same with the arms, cross the elbows, clasp the hands together.

手臂也是一樣，交叉手肘，雙手抱在一起。

You're in a tight, tight ball. I want you to squeeze your abs.

你的球很緊很緊。 我要你捏緊你的腹肌。

And now I want you to inhale.

現在我要你吸氣。

On the exhale, press the elbows to the knees, knees to the elbow, hold and release.

呼氣時，手肘壓在膝蓋上，膝蓋壓在手肘上，保持並釋放。

That is your Eagle crunch, exhale lift, and lower, exhale lift and lower.

這就是你的鷹式緊縮，呼氣提氣，再降，呼氣提氣再降。

Miyagi-Lates is not about speed. It is about precision.

宮城雷特不是為了速度，而是為了精準。它是關於精度的。

It is about purpose with every single movement.

它的每一個動作都是為了達到目的。

I want you to exhale up, inhale down, exhale up, inhale down.

我要你吐氣，吸氣，吐氣，吸氣。

In fact, the slower you go, the more difficult the movement becomes.

事實上，你走得越慢，動作就越困難。

You don't want to speed through this.

你不會想加速通過這個。

You want to make every movement full of purpose and precision.

你要讓每一個動作都充滿目的性和精確性。

Now can you hold?

現在你能堅持住嗎？

Exhale hold, elbows to the knees, knees to the elbow.

呼氣保持，手肘頂住膝蓋，膝蓋頂住手肘。

They're on fire aren't they? Very good.

他們很火，不是嗎？非常好。

Elbows in, chest up, shoulders up five, four, three, two, one.

肘部內收，挺胸抬頭，肩部抬高，五、四、三、二、一。

Bring the knees in, relax the head, neck and shoulders onto the mat.

把膝蓋伸進去，放鬆頭、頸、肩部到墊子上。

Lift the leg up, extend the other.

抬起腿，伸出另一條腿。

Lift yourself into that Pilates stance.

把自己提升到普拉提的姿態。

Now we head into our scissors.

現在，我們進入我們的剪刀。

Strong legs, strong abs.

腿部強壯，腹肌強壯。

Here we go. Exhale, shoo, shoo.

我們走吧呼氣，咻，咻。

Sharp, precise movements.

敏銳、精確的動作。

Every movement with a purpose to get stronger,

每一個動作都有目的性，讓自己變得更強。

define your balance to find your inner peace.

定義你的平衡，找到你內心的平靜。

Just focus. Good.

集中精力。很好。

Shoo, shoo, shoo, shoo, give me four, three, two, one, and hold.

咻，咻，咻，咻，咻，給我四，三，二，一，等等。

Draw the knees into the chest.

將膝蓋拉入胸前。

Cross the ankles, lift up into plank, bringing the legs back right here.

交叉腳踝，抬起來變成木板，把腿帶回這裡。

Hands underneath the shoulders, belly button in, legs hip width apart,

雙手在肩下，肚臍內收，雙腿與臀部同寬。

making sure the chest, the hips and the abs are square to the earth.

確保胸部、臀部和腹肌對準地面。

Now right here, we're going to hold your plank.

現在，在這裡，我們要保持你的木板。

A simple movement but incredibly difficult.

一個簡單的動作，卻難得驚人。

There is a lot of movement within the stillness of this pose.

這個姿勢靜中有動，動中有靜。

I want you to engage your abs.

我想讓你練練你的腹肌

Imagine if Cobra Kai were to come and punch you in the stomach, what do you do?

試想一下，如果眼鏡蛇凱來打你的肚子，你會怎麼做？

You tense those abs. You get ready.

你把腹肌繃緊你準備好。

You hold, you hold your strength.

你拿著，你拿著你的力量。

You hold your confidence right here in the pose.

你在這個姿勢中保持著你的自信。

As you press your arms, press your toes against the earth.

當你按住手臂時，用腳趾頭壓住大地。

Now tuck in your tailbone.

現在塞進你的尾巴骨。

That slightest bit, you may be right here, tuck it in.

這一點，你可能就在這裡，把它塞進去。

In that moment, you will find that your core will begin shaking,

在那一刻，你會發現，你的核心會開始顫抖。

creating your own earthquake, your own movement in the stillness of this pose.

在這個姿勢的靜止中創造你自己的地震，你自己的運動。

I want you to drop one elbow, drop the other elbow,

我要你放下一個手肘，放下另一個手肘。

keeping those hips square to the earth.

保持這些臀部正對地球。

Keeping that chest square to the earth.

讓那胸口正對著大地。

Now concentrate on your breath as we twist the hips from side to side,

現在，當我們左右扭動臀部時，集中精力呼吸。

bring the toes together, inhale through the nose,

把腳趾併攏，用鼻子吸氣。

exhale through the mouth and we tap, we tap, we tap

用嘴呼氣，我們拍打，我們拍打，我們拍打。

working your waist, working your core.

鍛鍊你的腰部，鍛鍊你的核心。

Every angle of your core, breathing in through the nose,

核心的每個角度，用鼻子呼吸。

exhaling through the mouth, strengthening the shoulders.

用嘴呼氣，加強肩部的力量。

Keep moving. You won't give up.

繼續前進。你不會放棄的

You'll finish this workout.

你會完成這次鍛鍊的。

Miyagi-Lates is not for the weak.

宮城晚期不適合弱者。

It's for those who want to continue getting stronger, more skilled.

這是為那些想繼續變得更強、更熟練的人準備的。

And for those who want to do it with purpose and with kindness.

而對於那些想有目的、有善意地去做的人。

Give me eight seven, six, five, four, three, two, one, and hold.

給我8個7，6，5，4，3，2，1，並保持。

Abs in tight, drop the knees, press the hips back into child's pose.

腹肌收緊，放下膝蓋，將臀部壓回兒童式。

Now slowly, bring yourself up and prepare

現在，慢慢地，把你自己帶起來，準備

for the arms and upper body section of Miyagi-Lates.

為宮城晚期的手臂和上半身部分。

Now we need to talk about something.

現在我們需要談點什麼。

Miyagi-Lates is not about the fist, Karate is for defense only.

Miyagi-Lates不是為了拳頭，空手道只是為了防禦。

So even though I'm going to show you how to strengthen your arms,

所以即使我要告訴你如何加強你的手臂。

you need to make sure that you use your karate,

你需要確保你使用你的空手道。

use your Miyagi-Lates for goodness only.

只用你的宮城雷特來做善事。

So I want you to sit how you feel most confident.

所以我想讓你坐到你覺得最自信的位置。

Shoulders, rolling back, chest out, belly button in,

肩部，向後翻滾，挺胸而出，肚臍內收。

neck long, strong as you gaze forward.

脖子長長的，強壯的，因為你凝視著前方。

Bring your arms out, we're going to begin with crane arms,

把你們的手臂拿出來，我們要從起重機的手臂開始。

go ahead and bring one arm up one arm down.

來吧，把一個手臂向上，一個手臂向下。

Just one right here as we work the shoulder.

就在這裡，當我們工作的肩膀。

Fluid movements with the arm, fluid movements with the wrist,

手臂的動作流暢，手腕的動作流暢。

all the way to the tips of your fingers, letting all the energy emanate from your core,

一直到你的手指尖，讓所有的能量從你的核心處散發出來。

the foundation of your strength, you're going to lift and lower,

力的基礎，你要舉重若輕。

lift and lower while keeping that other arm balanced and out.

抬起和放下，同時保持那另一隻手臂的平衡和出。

You may be feeling some soreness.

你可能會覺得有些痠痛。

Maybe you feel a little bit of pain, but remember,

也許你覺得有點痛，但要記住。

do not let those negative feelings deter you from the goal.

不要讓這些負面的情緒影響你的目標。

The goal is to get stronger.

目標是變強。

You're going to lift up and down and up and down.

你要抬上抬下，抬上抬下。

You're going to give me a few more right here.

你要在這裡再給我一些。

How are you doing? You're doing great.

你還好嗎？你做得很好。

Now on to the other side, to find your balance,

現在到了另一邊，要找到自己的平衡點。

lifting that wrist up fluid fingers, fluid arm, strong shoulders.

抬起那手腕流暢的手指，流暢的手臂，有力的肩膀。

Now, why am I teaching you crane arms? It's simple.

現在，我為什麼要教你鶴臂？很簡單

Didn't you see Sensei LaRusso kick Johnny Lawrence in the face

你沒看到拉羅素老師踢約翰尼-勞倫斯的臉嗎？

with his crane kick at the 1984 All Valley tournament? Huh?

與他在1984年全谷賽上的鶴踢？咦？

That move is legendary.

這一招可謂是傳奇。

So today through Miyagi-Lates,

所以今天通過宮城晚報。

I'm going to show you how to perfect your very own crane kick.

我將告訴你如何完善你自己的鶴踢。

Lift that arm up and down and up and down

抬起那隻手臂，上下左右，上下左右。

and now bring both crane arms up and down.

而現在把兩隻起重機的手臂向上和向下。

Beautiful, strong, effortless.

美麗、堅強、毫不費力。

Again, focusing on that breath.

再次，專注於這種呼吸。

Anytime those negative feelings come in, you breathe in through the nose,

任何時候，當那些負面情緒來臨時，你都要用鼻子呼吸。

out through the mouth shoo, strong arms, strong core, focus, balance.

出通過口咻，強臂，強核心，專注，平衡。

Finding that inner peace. Now bring the hands together.

找到內心的平靜。現在把雙手合在一起。

Elbows in touching. I'm going to challenge you.

肘部接觸。我要向你挑戰。

Come into prayer pose right here.

來這裡擺出祈禱的姿勢。

As you lift your elbows up and down, keeping the elbows together,

當你上下抬肘時，保持肘部併攏。

lift and lower strengthening the shoulders,

抬起和放下加強肩部。

improving your posture so that you stand tall.

改善你的姿勢，讓你站得更高。

You stand confident against whoever is facing you.

不管面對的是誰，你都有信心站在這裡。

Be it the enemy, be it Cobra Kai, it doesn't matter.

不管是敵人，還是眼鏡蛇凱，都不重要。

You stand there in peace against the opposition.

你站在那裡和平地反對反對派。

Breathe in through your nose, out through your mouth.

用鼻子吸氣，用嘴吐氣。

Lifting up, up, up, breathing in, exhale out.

舉起，舉起，舉起，吸氣，吐氣。

Now, can you go a little faster?

現在，你能再快一點嗎？

Lift, lift, lift, feel it in your biceps, in your chest, in your shoulders,

抬起來，抬起來，抬起來，感覺到它在你的肱二頭肌，在你的胸部，在你的肩膀。

but you will persist no matter how hard this is, you will not give up.

但無論這有多難，你都會堅持下去，你不會放棄。

Go ahead and give me eight, seven, six, five, four, three, two, one.

來吧，給我8，7，6，5，4，3，2，1。

Bring the arms out.

把武器拿出來。

Did you feel that in your chest?

你感覺到你的胸口了嗎？

That strength is spreading throughout my entire upper body.

這種力量正在蔓延到我的整個上半身。

We head into golf balls. The same golf balls from Golf N Stuff.

我們來看看高爾夫球。同樣的高爾夫球從Golf N Stuff。

That's a fun place to be isn't it.

這是個有趣的地方，不是嗎。

But we must develop the strength in our arms.

但我們必須發展手臂的力量。

As we keep the golf balls in the palms, don't let them drop,

當我們把高爾夫球放在手心的時候，不要讓它們掉下來。

open up that chest, belly button in, circular motions, nice and tight.

打開胸口，肚臍進去，打圈運動，很好很緊。