I'm with Alice, and today we're going to show you how to do the freestanding squat.

我和愛麗絲在一起，今天我們要教你如何做獨立蹲。

The freestanding squat is a great exercise for working the front of your legs - the quads, the back of your legs -your hamstrings and glutes, and also really engaging your core.

獨立式下蹲是一項很好的運動，可以鍛鍊你的腿部前部--股四頭肌，腿部後部--你的腿筋和臀部，還可以真正地鍛鍊你的核心。

So to start with Alice is going to demonstrate the exercise and we're going to break it down into it's three components and then talk about some of the common mistakes people often make.

所以，首先愛麗絲要演示這個練習，我們要把它分解成它的三個組成部分，然後談談人們常犯的一些錯誤。

So the first thing we're going to talk about is the set up.

所以我們首先要講的是設置。

So as you can see Alice is standing shoulder width apart.

所以你可以看到愛麗絲是站在肩寬的地方。

She's currently got her feet, her heels, slightly elevated and we're going to talk about why that's important later on.

她目前的腳，她的高跟鞋，稍微抬高了一點，我們稍後會講到為什麼這很重要。

She's also making sure that her toes are pointing outwards, at eleven and one o'clock, rather than straight ahead.

她還確保她的腳趾頭向外，在十一點和一點鐘方向，而不是直直地指向前方。

Also when we look side on, she's got a nice tall posture.

另外當我們側面看，她的姿勢很高挑。

So that's the set up.

所以，這就是套路。

We're now going to talk about the downwards phase.

我們現在要講的是下行階段。

So begin with, do you want to show the downwards phase, great.

所以首先，你要不要顯示出向下的階段，很好。

So as you can see from side on, Alice is sitting back as she comes down, rather than going forwards.

所以從側面可以看出，愛麗絲在下來的時候是坐在後面，而不是往前走。

She's also keeping her posture nice and tall, so just hold it at the bottom.

她的姿勢也保持得很好，很高，所以在底部保持就可以了。

So at the bottom, you want this angle here to be the same as the angle here.

所以在底部，你要讓這裡的這個角度和這裡的角度一樣。

So the angle of your shin should be roughly the same as the angle of your back.

所以，你的脛骨的角度應該和你背部的角度大致相同。

From the front, you'll see as she goes straight down she keeps her knees outwards.

從正面看，你會發現當她直直地往下走時，她的膝蓋一直向外。

Then on the upwards phase, (so if you go back down).

然後在上升階段，（所以如果你回落）。

She keeps her knees out and drives up with her glutes.

她把膝蓋伸出來，用臀部帶動起來。

Great and one more time.

很好，再來一次。

And again she keeps her body straight up.

而她又把身體挺得筆直。

Now as we said she's got her heels slightly elevated.

現在正如我們所說，她的腳後跟稍微抬高了一些。

If you are a beginner this really helps, because often inflexibility means you can't quite get the depth you want, and we focus on quality.

如果你是一個初學者，這真的很有幫助，因為往往不靈活意味著你不能完全得到你想要的深度，而我們注重質量。

So if you just step forwards and show us a squat without your heels elevated, and hold it at the bottom.

所以，如果你只是向前一步，給我們展示一個不抬腳後跟的下蹲動作，並在底部保持。

See without this she can't get the same depth she had before, and her body shifts forwards, rather than sitting back.

你看沒有了這個，她就不能像以前那樣深入了，她的身子往前移，而不是往後坐。

So if you are a beginner, elevating your heels helps get you more depth and control.

所以如果你是初學者，抬高你的腳後跟有助於讓你獲得更多的深度和控制力。

(So just get back on).

(所以，你就回去吧)。

We're now going to show you some of the common mistakes people make when squatting.

現在我們就來告訴大家一些人們在下蹲時常犯的錯誤。

So the first one is the knees coming in.

所以，第一個是膝蓋進來了。

So if you can just show an incorrect one.

所以，如果你可以只顯示一個不正確的。

So rather than here knees pointing outwards, they're coming in like this,

所以，與其說這裡的膝蓋指向外面，不如說他們是這樣進來的。

which puts excess strain on her knees and also means she won't engage her glutes as well as she wants.

這給她的膝蓋帶來了過多的壓力，也意味著她不會像她想要的那樣參與她的臀部。

The second mistake is best seen side on.

第二種錯誤最好從側面看。

So if you can sit forwards rather than backwards.

所以如果你能向前坐而不是向後坐。

This is a common mistake people make, and they shift their body weight forwards rather than sitting backwards,

這是人們常犯的錯誤，他們將身體重心前移，而不是向後坐。

and again this is going to put excess pressure here, and it's not going to engage the glutes as much.

這將再次把多餘的壓力在這裡， 它不會參與臀部一樣多。

The third most common problem we get is on the upwards phase, best seen from the side again.

第三種最常見的問題我們是在上升階段，最好再從側面看。

So if you come down, it's where they rock forwards like this, rather than coming straight up.

所以如果你下來，就是他們這樣搖晃著向前走，而不是直接上來。

So if you go back down.

所以，如果你再往下走。

What you see is here torso goes forwards and her bum goes up first before her body.

你看到的是這裡軀幹往前走，她的屁股先往上走，然後才是身體。

Where as what we want to see, the correct version, is her body comes straight up, by engaging her glutes and keeping her legs out.

而我們想看到的，正確的版本，是她的身體直接上來，通過參與她的臀部和保持她的腿。

Thanks very much, and hope you found this video useful.

非常感謝，希望你覺得這個視頻有用。