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  • Inner peace, focus, balance.

    內心平靜,專注,平衡。

  • 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。