Name: プロバレリーナの自宅ワークアウト・ルーティン。| Vogue japan (プロバレリーナの自宅ワークアウト・ルーティン。| VOGUE JAPAN)
Uploaded: 2021-12-05T18:10:40.000Z
Duration: 16 min 48 s

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。

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。

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.

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。

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。

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。

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。

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。

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。

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。

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。

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。

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。

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。

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。

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。

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。

字幕列表影片播放

プロバレリーナの自宅ワークアウト・ルーティン。| Vogue japan (プロバレリーナの自宅ワークアウト・ルーティン。| VOGUE JAPAN)

stuff

relevant

engage

grab