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即灵活又紧实,才是健康的腹部 Abdominal Muscle Toning with Flexibility

2016-09-26 16:38:00 justyoga 15


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We have discussed in the previous episode about the important muscles in abdominal area, as well as the yoga asana practice that can help to develop the abdominal muscle not just strong but also flexible. In this episode we will continue with the asana explanations in relation to different parts of abdominal muscles and discuss about the various ways of breathing techniques that can contribute to a healthy abdomen.
前一期我们讲到不同类型的腹部肌肉,以及通过瑜伽来锻炼出即强壮又灵活的腹肌。这一期,我们会继续讨论针对不同的腹肌瑜伽体式练习,以及如何通过呼吸来培养一个健康的腹部。

Right Breathing ,Right Abdomen:
正确地呼吸 ,正确地使用腹肌

Navasana, Paschimottanasana & Urdhva Prasarita Padasana
船式,前屈伸展式,抬腿伸展式

You can exercise all of these muscles with yoga. For example, when you raise your legs and torso in Navasana, you're contracting the rectus abdominus, drawing your sternum toward the pubic bone. Holding postures like Navasana helps invigorate this muscle isometrically, toning your abdomen without compromising flexibility.所有这些腹部肌肉都可以通过瑜伽得到锻炼。比如说,你做船式(Navasana)抬起双腿和躯干时,就在收紧腹直肌,以使胸骨靠近耻骨。保持船式(Navasana)的动作可以帮助我们做腹直肌的静力练习(等长练习),在不牺牲腹肌的灵活度的前提下塑形。


You engage the upper portion of the rectus when you flex your torso forward while keeping your legs stable, as in Paschimottanasana (Seated Forward Bend).坐立前屈伸展式(Paschimottanasana)中,当你保持双腿的稳定,前弯躯干时,就锻炼到腹直肌的上半部。Conversely, you engage the lower portion of this muscle by raising your legs while maintaining a stable torso, as in Urdhva Prasarita Padasana (Upward Extended Foot Pose, Leg Raises;)相反地,在做抬腿伸展体式(Urdhva Prasarita Padasana)时,抬起双腿的同时保证上身稳定,这可以锻炼到腹直肌的下半部。



Conversely, you engage the lower portion of this muscle by raising your legs while maintaining a stable torso, as in Urdhva Prasarita Padasana (Upward Extended Foot Pose, Leg Raises;)相反地,在做抬腿伸展体式(Urdhva Prasarita Padasana)时,抬起双腿的同时保证上身稳定,这可以锻炼到腹直肌的下半部。


Setu Bandha Sarvangasana, Urdhva Dhanurasana and Jathara Parivartanasana 
桥式,上弓式 (轮式),仰卧腹部扭转式

To keep the rectus not just strong but flexible as well, it's important to combine contraction exercises with complementary stretching postures like Setu Bandha Sarvangasana (Bridge Pose) or Urdhva Dhanurasana (Upward Bow Pose). A strong, responsive rectus will protect your lower back and allow you to sit up with ease. But don't overdo it. Overworking this muscle can not only compromise your backbends, it can actually bunch up your torso and flatten the natural curve of your lumbar spine. 要想让腹直肌不仅仅是强壮并且灵活,把收缩练习和与之互补的拉伸练习结合起来做很重要。拉伸体式比如桥式(Setu Bandha Sarvangasana)和上弓式(Urdhva Dhanurasana,也叫轮式)。强壮而灵活的腹直肌能保护你的后腰,并让你更容易坐直。但是也不要过度的锻炼。过度地锻炼腹直肌不仅会损坏你后弯的灵活度,还可能让你弓背,并且使腰椎的自然弧度减小。





 Rotational exercises like Jathara Parivartanasana (Revolved Abdomen Pose) engage the internal and external oblique’s, key muscles for developing a firm abdominal wall. These muscles also stabilize the spine while rotating the trunk and pelvis. 扭转的练习比如仰卧腹部扭转式(Jathara Parivartanasana),可以锻炼你的腹内和腹外斜肌。内外斜肌是形成坚实的腹肌壁的关键,同时它们也能在躯干和骨盆扭转的时候起到稳定脊柱的作用。


For example, when you kick a ball, the obliques rotate your pelvis. When you throw a ball, the obliques pull your shoulder around. In asana practice you can exercise the obliques by either holding the shoulders steady while rotating the trunk, as in Jathara Parivartanasana, or rotating the shoulders while keeping the legs steady, as in Parivrtta Trikonasana (Revolved Triangle Pose). 例如,当你踢球时,腹斜肌可以使你的骨盆转动。当你做扔球的动作时,腹斜肌会协助你的肩膀抡转。在体式练习中,你可以通过扭转身体同时保持肩膀不动来锻炼腹斜肌,比如仰卧腹部扭转式(Jathara Parivartanasana),或者也可以扭转肩膀同时保持腿不动,比如扭转三角式(Parivrtta Trikonasana)


These muscles also stabilize your vertebrae to maintain spinal alignment when you lift a heavy weight. When toned well, the diagonal muscle fibers of the internal and external obliques form a powerful, interlacing network that draws in the abdomen. As you engage the obliques in asana practice, imagine yourself assuring up the strings of a corset, drawing from the sides to flatten the front.
在抬重物的时候,腹斜肌也可以稳定脊椎骨以保持脊柱的正位。在正确练习的情况下,腹内与腹外斜肌的斜肌纤维可以形成一个强壮的、相互交织的网,把腹部收紧。当你在体式中用到腹斜肌时,想象你好像在收紧紧身塑身衣两边的带子一样,从两侧收紧以使腹部前侧平坦。

to be continued......
未完待续......
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