30 seconds.

30秒。

My back is cramping.

我的背在抽筋。

Yeah.

是的。

Hi, my name is Scout Forsythe.

嗨，我的名字是斯科特-福賽爾。

I'm a professional ballet dancer with american ballet theater And this week I am testing out ballet inspired workouts get that.

我是美國芭蕾舞劇院的一名專業芭蕾舞演員，本週我正在測試芭蕾舞的靈感鍛鍊。

But what doesn't kill you?

但什麼不會殺死你？

Makes you stronger.

讓你更強大。

Am I right?

我說的對嗎？

So, I know there's a lot of workouts out there that claim to be ballet inspired.

所以，我知道有很多鍛鍊方法都聲稱是受芭蕾舞啟發。

But I was really curious to see how ballet inspired they were.

但我真的很好奇，想看看他們的芭蕾舞靈感如何。

Versus just some ballet sprinkled on Pilates or something like that.

相比之下，只是在普拉提或類似的東西上灑上一些芭蕾舞。

I dove headfirst into five different workout.

我一頭扎進了五個不同的鍛鍊中。

I started with bar and then a recovery focused workout called the hammock method.

我從單槓開始，然後是以恢復為主的鍛鍊，稱為吊床法。

I did ballet workout called box arena fit.

我做了名為箱式競技場健身的芭蕾舞鍛鍊。

Which is inspired by boxing.

這是受拳擊的啟發。

And then I tried fit by kell which is a circuit and sculpt training for ballet dancers.

然後我嘗試了fit by kell，這是一個針對芭蕾舞者的循環和雕塑訓練。

And then I finished it off with the train like a ballerina method which is all about keeping ballet dancers fit during whatever part of your season you're in.

然後我用 "像芭蕾舞演員一樣訓練 "的方法來完成它，這都是為了在你所處的季節的任何階段保持芭蕾舞演員的健康。

The thing about ballerinas is that we are the perfect mixture of strength and flexibility.

芭蕾舞演員的特點是，我們是力量和靈活性的完美結合。

And so I think that is something that's very unique seeing that and watching that, knowing that ballet dancers are so in tune with what's going on in every part of their being.

是以，我認為這是非常獨特的東西，看到它，看著它，知道芭蕾舞者與他們生命中的每一部分都是如此的協調。

I think there's kind of an attraction to that.

我認為這有一種吸引力。

Mm hmm.

嗯，嗯。

So I took a bar class with a good friend of mine, Her name is Alyssa and she's a certified bar instructor.

所以我和我的一個好朋友上了一堂酒吧課，她的名字叫Alyssa，她是一個經過認證的酒吧教員。

It's inspired by Pilates.

它的靈感來自普拉提。

Ballet yoga.

芭蕾舞瑜伽。

Every kind of training modality out there mixed into one And like it just swooped up ballet and they kind of mixed it together.

每一種訓練方式都混合在一起，而且就像它剛剛撲倒了芭蕾舞，他們有點把它混合在一起。

Most of the bar workout was in a standing position, but the leg was bent as opposed to ballet where your leg is almost always stretched and straightened.

大部分的單槓訓練是以站立的姿勢進行的，但腿是彎曲的，而芭蕾舞的腿幾乎都是伸直的。

And I noticed that by having my leg bent and working kind of the movement of the upper body, there was the stability muscles around the knees that were super fatigued and super sore the next day.

我注意到，通過讓我的腿彎曲並進行上半身的運動，膝蓋周圍的穩定肌肉在第二天變得超級疲勞和超級痠痛。

Those muscles are like kind of like the coils or the springs around your legs just gives you better jumps and it helps you land.

這些肌肉就像你腿上的線圈或彈簧一樣，能讓你跳得更好，也能幫助你落地。

So to me, that's like, hey, I don't use this muscle enough.

所以對我來說，這就像，嘿，我沒有充分使用這塊肌肉。

So I think the reason that this class in particular, it's hard for me, even though it's kind of the most similar to an actual ballet class, was the repetition of doing something over and over and over again.

所以我想，特別是這門課，對我來說很難，儘管它有點像實際的芭蕾舞課，是重複做一些事情，一遍又一遍的重複。

You know, I'm very used to you do something a couple of times and then you move, because ballet isn't just like standing there and lifting your arm up, lifting your arm up, we're dancing so there's a fluidity of movement in working our bar and in class.

你知道，我非常習慣於你做某件事情幾次，然後你就移動，因為芭蕾舞不只是站在那裡，抬起你的手臂，抬起你的手臂，我們在跳舞，所以在工作中我們的酒吧和課堂上有一種流暢的運動。

Whereas this is a workout, like you want to get your blood pumping, you want to do something you want to fatigue your muscles.

而這是一種鍛鍊，比如你想讓你的血液流動起來，你想做一些你想讓肌肉疲勞的事情。

So that was really hard to do a bunch of condoms and a bunch of players and Demi second like uh grab a sip of water if you need it morning sweating, then we got down to the ground and that was really awesome because there was a lot of really pretty movements that we're engaging the core and I was so sore the next day in my abs and my side laughing hurt.

是以，這真的很難做一堆保險套和一堆球員，德米第二個喜歡呃抓住一口水，如果你需要它早上出汗，然後我們下到地面上，這真的很棒，因為有很多非常漂亮的動作，我們正在參與核心，第二天我的腹肌很酸，我的身邊笑得很痛。

All right, we're gonna start parallel on the side, so feet all the way together, no space between the legs bar.

好的，我們要從側面平行開始，所以雙腳一直併攏，兩腿之間沒有空隙吧。

We did a lot of movements and squats and stuff in parallel and parallel is not a classical ballet position, it's incorporated in a lot of dancing and more lyrical esque ballets and contemporary stuff, but you will not find a parallel dancer in a ballet, proper ballet.

我們在平行狀態下做了很多動作和下蹲之類的東西，平行狀態不是古典芭蕾舞的姿勢，它被納入很多舞蹈和更多抒情風格的芭蕾舞和當代的東西，但你不會在芭蕾舞中找到一個平行的舞者，適當的芭蕾舞。

The soreness though in that one hour bar class compared to like an hour or sorry, seven hours of rehearsing.

雖然在那一小時的酒吧課程中的痠痛與像一個小時或對不起，七個小時的排練相比。

It's different when I come in the next day after a long rehearsal day, it's this over all.

當我在漫長的排練日之後，第二天來的時候，情況就不一樣了，是這個樣子的。

Like almost everything in my body is going to snap crackle and pop and needs to be stretched.

就像我身體裡幾乎所有的東西都要啪啪啪地響，需要被拉長。

Whereas after the bar workout, it was like the areas that we targeted were sore, you know, like, so like my upper body and shoulders weren't very sore, but my abs and my butt and my thighs and my hamstrings and my core.

而在單槓訓練後，我們所針對的部位都很痠痛，你知道，比如，我的上半身和肩膀不是很痠痛，但我的腹肌、屁股、大腿、腿筋和核心部位。

Like those were sore.

就像那些人很痛。

I think that I'm going to start adding bar in more of an offseason sort of thing because it is a good workout and it is bali inspired.

我想我要開始在更多的休賽期中加入槓鈴，因為它是一個很好的鍛鍊方法，而且它的靈感來自巴厘島。

I'm not sure that doing in the middle of performance season, I'm going to do a bar class because it's freaking hard, like you go hard in it.

我不確定在演出季中做什麼，我打算做一個酒吧的課程，因為它太難了，就像你在裡面走得很艱難。

Yeah.

是的。

Mhm.

嗯。

The next ballet inspired workout I did was created by a professional ballet dancer.

我做的下一個芭蕾舞靈感鍛鍊是由一位專業芭蕾舞演員創造的。

I used to dance with her sister in american Ballet theater.

我曾經在美國芭蕾舞劇團和她的姐姐一起跳舞。

She's now retired.

她現在已經退休了。

Rachel Hamrick is the one that created the hammock method and she's also the inventor, the flexi stretcher.

瑞秋-哈姆瑞克是創造吊床方法的人，她也是發明者，柔性擔架。

And if you've watched any of my videos, you know that I love my flexi stretcher so much So I developed the hammered method for anyone looking to really strengthen and enhance their dancing and to avoid injury.

如果你看過我的任何視頻，你就會知道我非常喜歡我的柔性拉伸器，所以我為任何希望真正加強和提高舞蹈水準並避免受傷的人開發了錘擊法。

I've had a little bit of ankle instability which has led to an injury.

我的腳踝有點不穩定，導致了受傷。

Unfortunately, I think she kind of tailored the whole class to what my needs were.

不幸的是，我認為她是根據我的需要來定製整個課程。

And we started immediately, just down on the ground, sitting, let's do some ankle stabilizing exercises.

我們立即開始，只是趴在地上，坐著，讓我們做一些穩定踝關節的練習。

The first thing we did was just on the ball just did relevant.

我們做的第一件事就是在球上只是做了相關的事情。

And like halves were almost cramping at certain points because being on a surface, it's so unstable, your working out and stabilizing at the same time.

而像半場在某些時候幾乎是抽筋的，因為在一個表面上，它是如此不穩定，你的工作和穩定在同一時間。

So there's just like constant readjustment repositioning, reengaging happening.

是以，就像不斷的重新調整，重新定位，重新接觸發生。

So it's not just like, oh, I do relevant on a ball, it's like every single minute, tiny little, itsy bitsy muscle in my foot was just on fire and working.

是以，它不只是像，哦，我在球上做相關的事情，它就像我腳上的每一分鐘，微小的小肌肉，它的小肌肉只是在燃燒和工作。

So it was way harder than it looks Rachel invented another band down on the ground and we hooked one end of the strap to one ft on the other end to the other.

是以，這比看起來要難得多。瑞秋在地上發明了另一條帶子，我們把帶子的一端鉤在另一端的一個英尺上。

My legs were having resistance on them in that ballet movement while engaging the core.

在那個芭蕾舞動作中，我的雙腿受到了阻力，同時也參與了核心。

So I'm not technically in a ballet classical position while doing this at work out where my legs are going back and forth, but instead of like a normal class where you go parallel back and forth, Rachel was like, let's point your legs, let's turn them out, let's get them moving.

是以，嚴格來說，我在鍛鍊時並不是以芭蕾舞的經典姿勢做的，我的腿是來回走動的，但不是像普通課程那樣來回平行走動，瑞秋就像，讓我們把你的腿對準，讓我們把它們轉出來，讓它們動起來。

I know for me when I go into dodgy, oh next or having any kind of grandma where I'm kicking my leg up and bringing it down, I'm gonna remember that motion of having that resistance and then not having the resistance and being able to like go for it because you've got that strength of you gain the strength of having it being kind of pulled down and away from you using the back of my legs.

我知道對我來說，當我進入躲避狀態時，哦，接下來或有任何種類的奶奶，我把我的腿踢起來，然後把它帶下來，我會記住那個有阻力的動作，然後沒有阻力，能夠喜歡去做，因為你已經有了那種力量，你獲得了那種被拉下來的力量，用我的腿後面遠離你。

Well, a lot of pushing down on the ball, you're already in this like, super unstable position and then she wants you to bend your legs and that's like the one motion where is very similar to a fondue, which is you extend and bend and extend and bend, but do it on a surface.

好吧，很多推倒球的動作，你已經處於這種像，超級不穩定的位置，然後她要你彎曲你的腿，這就像一個動作，其中非常類似於火鍋，這是你延伸和彎曲，延伸和彎曲，但在一個表面上做。

That's making you feel like you're like this, I went to fund is the next thing you guys was like a piece of cake towards the end of class up on my toes.

這讓你覺得你是這樣的，我去了基金是接下來的事情，你們就像一塊蛋糕一樣，在上課結束的時候，我的腳趾頭就起來了。

The ball is right behind my ankle.

球就在我的腳踝後面。

So you're kind of resting on it.

所以你有點歇斯底里了。

So I'm not in a full relevant in like a quarter relevant.

是以，我不是在一個完整的相關在像一個季度相關。

Which is the most unstable place for me and for anybody that does my life because we don't work that we work, you know flat on the surface or up and relevant.

這對我和任何做我的生活的人來說是最不穩定的地方，因為我們不工作，我們工作，你知道平坦的表面或向上和相關。

So this middle ground is kind of the more shaky aspect hard and we'd have to go down into a squat.

所以這個中間地帶是那種比較搖擺不定的方面很難，我們就得下蹲了。

I was kind of in a parallel position.

我當時處於一種平行的位置。

But then I'd have to stand up keeping that relevant and kick my leg up to the side and hold.

但後來我不得不站起來保持這種相關，並把腿踢到一邊，然後保持。

That was a really cool one that I really, really liked ending with that exercise.

那是一個非常酷的例子，我真的非常喜歡以這個練習結束。

The next on the list was box arena fit and that marries boxing and ballet inspired workout together for a very low impact but a good hard workout.

列表中的下一個項目是拳擊場健身，它將拳擊和芭蕾舞的靈感結合在一起，是一種非常低影響但很好的艱苦鍛鍊。

Boxing food was pretty cool.

拳擊比賽的食物是相當酷的。

She was like the circuitous outfit.

她就像那套迂迴的裝備。

Some of the first things we did was just like simple movements of like you were just doing our movements of like just really like kind of getting in the body and like like moving your hips side to side.

我們做的第一件事就是簡單的動作，比如你只是在做我們的動作，就像真的像那種進入身體，就像把你的臀部向兩邊移動。

Mm hmm.

嗯，嗯。

I love a scholar jewelry on and like rumors feel like she should go grab some farmers just looks so cute with them on.

我喜歡一個學者的珠寶，就像謠言一樣，覺得她應該去抓一些農民，戴上它們看起來很可愛。

And I need to do it.

而我需要這樣做。

I love a good label her over your tight.

我喜歡一個好的標籤她在你的緊。

The things that kind of just reminded me of the most ballet is like the way that she liked to move her arms.

最讓我想起芭蕾舞的事情是，她喜歡移動手臂的方式。

There was one part where she had us doing full on swan arms and we were doing like Boris, but we weren't doing before is in the sense of like ballet where there you just keep your body up and like move the ankles, you're kind of just taking little tiny steps which were engaging like the but the Cavs, the inner thighs, which was very, very, very much like a ballet move.

有一個部分，她讓我們做完整的天鵝臂，我們做的是像鮑里斯那樣的動作，但我們之前做的不是像芭蕾舞那樣的動作，在那裡你只是保持你的身體，像移動腳踝一樣，你有點只是採取小的微小的步驟，這是在從事像但騎士，大腿內側，這是非常，非常，非常像芭蕾舞的動作。

Like that's what you do and swan, like you bore it and you bring your arms up and down.

就像那是你所做的，而天鵝，就像你承受著它，你把你的手臂向上和向下。

So what was this torture is a swan lake.

那麼，這種折磨是什麼，是天鵝湖。

Yes, there wasn't too much boxing in this one, but I think there were just some motions where we're doing stuff and she was like, okay, and punch and punch can't do it.

是的，這裡面沒有太多的拳擊，但我認為只是有一些動作，我們在做東西，她就說，好的，衝啊衝啊做不到。

I think you're getting cut after really work of leg warmers.

我認為你是在真正的暖腿工作後被裁的。

She definitely is aware of where the body weight is.

她肯定知道身體的重量在哪裡。

And I think that's kind of where the boxing kind of came in because I think just from what I know and kind of, my not super deep knowledge of boxing is that they're constantly on your toes, moving to the next place, avoiding what's happening in front of you.

我認為這就是拳擊的作用，因為我認為就我所知，我對拳擊的瞭解不是很深，他們不斷地在你的腳趾上，移動到下一個地方，避開在你面前發生的事情。

So, I think that was like the really cool aspect of using your body weight as your workout gear.

所以，我認為這就像是用你的體重作為你的鍛鍊裝備的真正酷的方面。

See the difference between Mount Lee and this is I don't do this on stage for 10 minutes straight.

看，李山和這個的區別是我不會在舞臺上連續10分鐘做這個。

Oh, my arms are killing me.

哦，我的胳膊疼死了。

So, I'd say this workout was definitely more dance inspired than it was just like a ballet inspired workout.

是以，我想說這次鍛鍊絕對是受舞蹈啟發，而不是像芭蕾舞啟發的鍛鍊。

I don't know if I would do something like that before a show or like in the middle of a heavy rehearsal period just because it's so hard to have Sundays and Mondays off when we're just rehearsing And on Mondays I like to do at least one decent plus he's inspired or something like work out where I'm just like, oh, that was hard and I'm getting a sweating.

我不知道我是否會在演出前或在繁忙的排練期間做這樣的事情，只是因為當我們只是在排練時，很難有星期天和星期一的休息時間，而在星期一，我喜歡至少做一件像樣的事情，再加上他的靈感，或者像鍛鍊那樣，我只是想，哦，那很難，我正在出汗。

That could be my new monday.

這可能是我的新週一。

I'm really worried about this one.

我真的很擔心這個問題。

She seems like a badass.

她似乎是個壞蛋。

The next one I did was a sculpting class from fit by Kell.

我做的下一件事是來自fit by Kell的雕塑課。

Mm hmm.

嗯，嗯。

It was just on youtube.

這只是在YouTube上。

It was that simple.

就是這麼簡單。

You know what I loved about the overall workout part of it is that it was very, very, very ballet inspired.

你知道我喜歡它的整體鍛鍊部分的原因是，它非常、非常、非常受芭蕾舞啟發。

Her classes definitely had some bar in them.

她的課程中絕對有一些酒吧。

Like we started off in that second position.

就像我們一開始就在那個第二位置。

We were just doing some please and then move the arms and move their arms.

我們只是在做一些請，然後移動手臂，移動他們的手臂。

Oh, the butt burner.

哦，燒屁股的人。

It wasn't so much about how many exercises she could fit into that half hour workout or that our work out.

這並不是說她能在那半小時的鍛鍊中完成多少練習，也不是說我們的鍛鍊。

It was the quality of them.

這是他們的品質問題。

So when I was doing some kind of movement, I could kind of almost zone out in a sense you have a dog over there coach cal you're killing me.

是以，當我在做某種運動時，我幾乎可以在某種意義上說，你有一隻狗在那裡，教練卡爾，你在殺我。

There was a lot of stuff when we were using the bar that was very very ballet as facing the bar.

我們在使用酒吧時，有很多東西都是非常非常的芭蕾舞，因為面對酒吧。

And I'm lifting my leg so the ponch and this is a ballet move.

我抬起腿，所以蓬頭垢面，這是一個芭蕾舞動作。

You're standing at the bar or you're dancing with a partner and he's behind you and he's holding you and your one leg is standing down straight, so that's at six o'clock and your back leg is at around nine o'clock and it goes 10, 11, 12 and you're in like a straight up and down line of your legs and your body is trying to stay as lifted and as pretty and up and like oh this is so easy and effortless.

你站在吧檯前，或者你和舞伴一起跳舞，他在你身後，他抱著你，你的一條腿筆直地站著，所以那是在六點鐘方向，你的後腿在九點鐘左右，然後是10、11、12，你的腿就像一條筆直的上下線，你的身體試圖保持儘可能抬起來，儘可能漂亮和向上，像哦這是如此容易和毫不費力。

And you're like uh mm The things that weren't ballet was like a lot of the floor work is honestly a movement had never done before.

你會覺得，那些不是芭蕾舞的東西，就像很多地板上的工作，說實話，是以前從未做過的動作。

That's pretty funny.

這很有趣。

It's like learning new choreography.

這就像學習新的舞蹈編排。

We're just like what flanking is not something you do in ballet, but it's super helpful for core strength and overall body strength.

我們就像什麼側翼不是你在芭蕾舞中做的事情，但它對核心力量和整體身體力量超級有幫助。

And it's a really really good quick warm up, especially if you're like running late.

這是一個非常非常好的快速熱身，特別是如果你像跑得很晚。

What's the one thing I could do?

我可以做的一件事是什麼？

I swear all the dancers are down there planks because it kind of fires that whole body and that whole internal core, you're having to like hug and hold my arm Fit by cal 100% behind her would absolutely do it again.

我發誓，所有的舞者都在下面做平板，因為它有點激發整個身體和整個內部核心，你不得不像擁抱和握住我的手臂一樣，在她身後的卡爾100%會再次做。

Mm.

嗯。

Yeah.

是的。

So the last ballet inspired workout I did was called the T.

是以，我做的最後一次受芭蕾舞啟發的鍛鍊被稱為T。

L.

L.

B.

B.

Method.

方法。

The T.

的T。

L.

L.

B.

B.

Method was kind of similar to the hammock method in the sense of especially in the ballet section that it was made for dancers.

方法有點類似於吊床法，特別是在芭蕾舞部分，它是為舞者製作的。

You have kind of made for people that do already understand the basis of ballet.

你已經為那些已經瞭解芭蕾舞基礎的人做了一種。

Ballet 101.

芭蕾舞101。

And it was really easy.

而且這真的很容易。

It's on an app.

這是在一個應用程序上。

I went to hear ballet.

我去聽芭蕾舞了。

So these were ballet targeted and then I went to posture and I tried to do advanced and that was too hard so that I went to intermediate.

所以這些都是針對芭蕾舞的，然後我去做姿勢，我試著做高級的，那太難了，所以我去做中級的。

The T.

的T。

L.

L.

B.

B.

Method definitely was ballet inspired.

方法肯定是受了芭蕾舞的啟發。

But again, a lot of like the floor workouts, art ballet, a lot of movements that we were doing our ballet at 17 with a B.

但還是那句話，很多像地板上的鍛鍊，藝術芭蕾，很多動作都是我們在17歲時做的芭蕾舞，有B。

T.

T.

R.

R.

Teacher director was kate Lydon and kate Lydon had the most beautiful porta bra and the most like smiley ist face when she did it.

教師導演是凱特-萊頓，凱特-萊頓有最漂亮的胸罩，她做的時候最像笑臉。

And whenever we would do this kind of motion with her hand, she always said scoop the ice cream, scoop the ice cream scoop the ice cream always moving hungry for ice cream in the middle of dance class.

每當我們用她的手做這種動作時，她總是說舀冰激凌，舀冰激凌，舀冰激凌，總是在舞蹈課中間餓著肚子移動。

All right.

好的。

The verb E.

動詞E。

Ege was definitely ballet words instead of their translation from french.

埃格肯定是芭蕾舞詞，而不是從法語翻譯過來的。

I knew what they were talking about.

我知道他們在說什麼。

I understood like when we were laying down and she said arms up in fifth and so like you know you lift your body up and you put your arms in fifth and then you go back behind.

我明白了，就像我們躺下的時候，她說手臂舉到第五位，所以就像你知道的那樣，你把你的身體抬起來，你把手臂放到第五位，然後你再回到後面。

Now this is a ballet move necessarily but by understanding that she says arms up in fifth and then arms behind your back in a lo fifth.

現在這必然是一個芭蕾舞動作，但通過理解，她說雙臂抬起來，以五度為組織、部門，然後雙臂放在背後，以五度為組織、部門。

Like I understand what that movement was and then ending with just something as simple as placing my hand on the chair and I had, I didn't have a weight so I use a water bottle and just lifting it up because it's engaging those back muscles that are holding you and so say you get all those fired up and then you stand up and you're like, oh okay, cool cause you're pinching your upper spine together where you're like, oh okay, that's the movement.

就像我明白那個動作是什麼，然後結束時只是簡單地把我的手放在椅子上，我有，我沒有一個重量，所以我用一個水瓶，只是把它抬起來，因為它正在參與那些支撐你的背部肌肉，所以說你讓所有這些被解僱了，然後你站起來，你就像，哦，好，很酷，因為你把你的上脊柱捏在一起，你就像，哦好，那是運動。

So it just kind of took that ballet picture and kind of put it in different extremes that you wouldn't necessarily do in a ballet class and engage muscles that you're like, hey, I felt those in a while, posture, something that is so it just is ballot like there is no way to get around doing valley not having good posture, but I rarely just take a posture class.