【双语音+文稿】矫正体态真正有效的方法（无需任何器械） 英文
共 1 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P2 | 【双语音+文稿】矫正体态真正有效的方法（无需任何器械） 英文 | 3:00 |
P2 · 【双语音+文稿】矫正体态真正有效的方法（无需任何器械） p02 英文版 (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | there's a way to reverse bad posture to perfect posture that doesn't need to take you six months | 有办法扭转不良姿态 完美姿态 不需要六个月 |
| 0:04 | to see results. | 看结果。 |
| 0:05 | it's something you can see pretty quickly in just three minutes. | 三分钟内你就能很快看到的东西 |
| 0:07 | even if you have | 即使你有过 |
| 0:08 | rounded shoulders, a pelvis that tilts forward, or an upper back that's collapsing without a gym, | 肩部圆形,一个向前倾斜的骨盆, 或者一个没有健身房的上部倒塌, |
| 0:13 | any equipment, or any weights, you can try and force it by pulling your shoulders back and down | 任何装备,或任何重量, 你可以尝试强迫它, 通过拉你的肩膀 前后 |
| 0:17 | just for them to come forward again five seconds later. | 只要他们5秒后再次站出来 |
| 0:20 | or maybe you've tried arm openers, | 或许你试过打开手臂 |
| 0:21 | back squeezes, or these random exercises, but no matter what you do, your posture still rounds | 后挤,或这些随机的练习, 但无论你做什么, 你的姿势仍然弹 |
| 0:26 | and that's not your fault. | 这不是你的错。 |
展开字幕全文（72 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | there's a way to reverse bad posture to perfect posture that doesn't need to take you six months | 有办法扭转不良姿态 完美姿态 不需要六个月 |
| 2 | to see results. | 看结果。 |
| 3 | it's something you can see pretty quickly in just three minutes. | 三分钟内你就能很快看到的东西 |
| 4 | even if you have | 即使你有过 |
| 5 | rounded shoulders, a pelvis that tilts forward, or an upper back that's collapsing without a gym, | 肩部圆形,一个向前倾斜的骨盆, 或者一个没有健身房的上部倒塌, |
| 6 | any equipment, or any weights, you can try and force it by pulling your shoulders back and down | 任何装备,或任何重量, 你可以尝试强迫它, 通过拉你的肩膀 前后 |
| 7 | just for them to come forward again five seconds later. | 只要他们5秒后再次站出来 |
| 8 | or maybe you've tried arm openers, | 或许你试过打开手臂 |
| 9 | back squeezes, or these random exercises, but no matter what you do, your posture still rounds | 后挤,或这些随机的练习, 但无论你做什么, 你的姿势仍然弹 |
| 10 | and that's not your fault. | 这不是你的错。 |
| 11 | this style of training only works your muscles that fatigue quickly, | 这种训练方式只会使肌肉很快疲劳 |
| 12 | that were never designed to hold you up, but posture is not meant to fatigue, it needs | 但姿势不是用来让你疲劳的,它需要 |
| 13 | endurance to stay upright, which is why it needs to be trained a different way. | 坚持直言不讳,这就是为什么它需要接受不同的训练。 |
| 14 | your body has two | 你的身体有两个 |
| 15 | types of muscles, phasic and tonic muscles. | 肌肉类型、大麻和通心肌。 |
| 16 | your phasic system is trained through fast reps, | 你的大麻系统通过快速代表训练, |
| 17 | high intensity, but it also fatigues quickly. | 高强度,但也很快疲劳。 |
| 18 | think like a bodybuilder or an athlete moving | 像健美运动员或运动运动员一样 |
| 19 | weight or their body really fast, whereas your tonic system is trained through slow static | 体重或身体非常快,而你的通心粉系统通过慢静态训练 |
| 20 | holding something for a long time, or very slow time under tension reps, and this is the only way | 长期持有某种东西 或非常缓慢的时间 在紧张的代表, 这是唯一的方法 |
| 21 | to activate your postural system, because your posture is 70 to 85 percent slow twitch. | 因为你的姿势是70%到85%的缓抽搐 |
| 22 | these | 这些 |
| 23 | muscles are on 24-7 to hold you up, they do not fatigue, not many people have postural endurance | 肌肉在24 -7 抱住你, 他们不疲惫, 很少有人有后遗症 |
| 24 | today, but with this routine you'll find that you can sit and stand with amazing posture without | 今天,但通过这个例行公事 你会发现,你可以坐 和站在惊人的姿势 |
| 25 | even thinking about it, you'll feel the difference immediately. | 就算想着它,你也会立即感受到区别. |
| 26 | before we begin, we need to test your | 在我们开始之前,我们需要测试你 |
| 27 | posture. | 姿势 |
| 28 | there are three points of contact, your pelvis, upper back, and head. | 有三个接触点 你的骨盆 上背和头 |
| 29 | when you go up against | 当你上台反对 |
| 30 | the wall, you can see which points are unaligned. | 墙,你可以看到 哪些点是不相通的。 |
| 31 | for example, take your palm and see how far it can | 举个例子,拿你的手掌看看它能有多远 |
| 32 | go behind your back. | 背着你走 |
| 33 | if it goes through and the thickest part of your hand fits perfectly in the | 如果它穿过,最厚的 你的手部分完全适合在 |
| 34 | middle of your back and stops midway, this is a neutral pelvis. | 中间的背部和中途停留, 这是一个中立的骨盆。 |
| 35 | if your hand gets stuck at the | 如果你的手被卡住在 |
| 36 | fingers or doesn't go through at all, then this is a flat back, and if your hand goes all the way | 手指或完全不穿, 那么这是一个平坦的背部, 如果你的手去一路 |
| 37 | through, this is a curved back. | 通过,这是一个弯曲的背部。 |
| 38 | you can also see if your shoulders are coming off the wall, same with | 你也可以看见你的肩膀是不是从墙上掉下来了 |
| 39 | your head. | 你的头 |
| 40 | now, this isn't a hundred percent perfect measurement, because everyone's bodies | 现在,这不是100%的完美测量, 因为每个人的身体 |
| 41 | you may be someone with bigger glutes, which is why using a stick will work better for this test, | 所以用棍子做测试会更好 |
| 42 | because you can put it between your glutes and test using your hand the same way. | 因为它可以把它介于你的胃之间 用同样的方式用你的手进行测试。 |
| 43 | for the people who | 给那些 |
| 44 | do have an excessive curve, it's usually common to feel pain during extension, and for those who have | 曲线确实过大 通常在延长期间感到疼痛是常见的 对那些有 |
| 45 | a flat back, it's common to feel pain during flexion. | 一个平坦的背部,常见的是在弹性时感到疼痛. |
| 46 | no matter what posture you might have, | 无论你有什么姿势 |
| 47 | we always want to come back to neutral. | 我们总想回到中立的状态 |
| 48 | when you look at bad posture, you can see the front side of | 当你看不好的姿势, 你可以看到前方 |
| 49 | your body is compressed and tight, whereas the back side of you is weaker and lengthened. | 你的身体是压缩和紧凑的, 而你的后侧是弱和延长的。 |
| 50 | they need | 他们需要 |
| 51 | so we need to stretch the front side of you, then strengthen the back side of you. | 所以我们需要伸展你的前侧 然后加强你的后侧 |
| 52 | the only rule | 唯一的规则 |
| 53 | when stretching is if it's not tight, then don't stretch it. | 如果拉伸不紧,就不要拉伸。 |
| 54 | only stretch the side of your body | 只伸展身体的侧面 |
| 55 | that feels tight, and skip what doesn't. | 感觉很紧,然后跳过没有的东西 |
| 56 | first, we will do the pec minor. | 首先,我们做PEC小。 |
| 57 | tightness here is what | 紧一点就是 |
| 58 | tips your shoulders forward. | 把肩膀往前摆 |
| 59 | this stretch will bring the shoulders back temporarily, which is | 这种伸展会暂时带回肩膀,即 |
| 60 | perfect for the upcoming exercise you'll do that will lock perfect posture in place. | 对即将到来的演习来说是完美的,你会把完美的姿势锁定在原位上。 |
| 61 | you can do | 你可以这样做 |
| 62 | this on a stool, side of a bed, or a swiss ball, whatever feels comfortable. | 这个在凳子上,床边, 或者一个瑞士球,不管什么感觉舒服。 |
| 63 | place your shoulder | 把肩膀放进去 |
| 64 | on the stool at a right angle, then tip your shoulder back a little like this. | 在凳子上以右角度,然后把肩膀往后倾一点像这样。 |
| 65 | you want to | 你想怎样? |
| 66 | do this, but on the stool. | 这样做,但在凳子上。 |
| 67 | breathe in, then breathe out, while you drop your upper body down as you | 呼吸,然后呼吸出来, 同时你把上身放下 |
| 68 | go into the stretch. | 进入伸展。 |
| 69 | let your shoulder blade move towards your spine. | 让你的肩部向脊椎移动 |
| 70 | let your shoulder blade move | 让你的肩刃移动 |
| 71 | towards your spine. let your shoulder blade move towards your spine. let your shoulder blade move | 向脊椎进发 让你的肩部向脊椎移动 让你的肩刃移动 |
| 72 | towards your spine. breathe in, then breathe out, while you drop your upper body down as you go into | 向脊椎进发 呼吸,然后呼吸出来, 同时你放下你的上身 当你进入 |
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