點(diǎn)擊右健 ，選擇使用訊雷下載--吳阿敏24式太極拳下載

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做瑜伽老師那么久，一直不間斷的在練習(xí)普拉提和教授普拉提，但是在心中隱隱的感受到一名瑜伽老師可以教hatha，可以教flow，可以教astanga，甚至也可以教下yin，或者h(yuǎn)ot！ 
但是當(dāng)我教Pilates時(shí)，深深感覺(jué)到知識(shí)的匱乏！因此無(wú)論普拉提多貴我都決定學(xué)習(xí)他。 
因?yàn)樵谖揖毩?xí)astanga那么久，肌肉線條很輕微，但接觸普拉提才一個(gè)月，大腿肌肉飛漲，肌肉線條及其完美！人魚(yú)線就更別說(shuō)了！ 
可以和大家分享這一體式，絕對(duì)鍛煉大腿肌肉！ 
最好雙手前平舉，吸氣保持這個(gè)姿勢(shì)，呼氣進(jìn)一步下蹲！ 

high lunge 

Warrior I 
Lie on the mat face down.臉朝下躺著 
Keep your arms close to your body as you bend your elbows to bring your hands under your shoulders. Shoulders should be away from the ears. 
彎曲手肘靠近身體，肩膀一定要在手掌之上，且肩膀遠(yuǎn)離耳朵。 
The legs are usually together, but it is acceptable to do this exercise with the legs shoulder-width apart. 
一般情況下兩腿在一起，但也可以與跨同寬。 
Engage your abdominal muscles, lifting your belly button up away from the mat. The abdominals remain lifted throughout the exercise. 
讓整個(gè)腹部肌肉有活力，盡可能讓肚臍眼遠(yuǎn)離墊子。在整個(gè)練習(xí)中一直保持腹部遠(yuǎn)離墊子 
Inhale: Lengthen your spine, sending energy through the top of your head as you press your forearms and hands into the mat to support a long upward arc the upper body. 
吸氣，拉長(zhǎng)脊背，讓頭頂心上提，用雙手的支撐去提高上半身。 
The elbows are close to the body, the head stays in line with the spine, and the hips stay on the mat. 
手肘靠近身體，頭和脊柱一條直線，臀部不離開(kāi)墊子。 
Protect your lower back by sending your tail bone down toward the mat. 
保護(hù)你的下背部，當(dāng)尾骨靠向地面時(shí)。 
Exhale: Keep your abdominals lifted as you release the arc, lengthening your spine as your torso returns to the mat in a sequential way: low-belly, mid-belly, low-ribs and so on. 
呼氣，還原。。。。。 
Repeat Swan 3 to 5 times 

2014-4-9 
Lie on your back and extend your legs straight up toward the ceiling. Rotate the legs out slightly, keeping the heels together and inner legs pulled in the center line, in Pilates stance. 
背部躺于墊子上，腳抬90度，腳趾指向天花板。兩腳并攏準(zhǔn)備。 
Place your hands behind your head, keeping the elbows and wide and chest open. 
雙手放于后腦勺處，兩臂打開(kāi)，打開(kāi)胸腔。 
Inhale and on the exhale, pull your abdominals down to the floor. Allow that motion to press your lower back into the floor as your curl your upper torso up off the floor. You will maintain this core strength torso position throughout the exercise. 
當(dāng)你呼吸抬離上半身時(shí)，盡可能下背部靠墊子，感受你的核心力量。 
Modify this exercise by leaving your head down. This is a good way to work up to this challenging exercise. If you leave your head down you can have your arms stretched out along your sides, palms down. Keep the chest open. You may also want to try placing your hands under your hips. This helps relieve a lot of pressure on the lower back. 
也可以上半身躺在墊子上，抬離雙手，掌心朝下，手臂伸直放于身體兩側(cè)。胸腔打開(kāi)，保持雙腿抬起90度，指向天花板。 
Inhale: Keeping abdominals pulled in and the back pressed to mat, lengthen your legs out of your hips as you lower them. 
吸氣，腹部?jī)?nèi)收，背靠墊子，當(dāng)你降低雙腿時(shí)，拉長(zhǎng)兩腿。 
Go only as far as your can maintain control and good alignment. Do not let your back pop up off the mat. Use your upper abs. to maintain the lift of the chest. Don't try to hold your self up by pulling on your head and neck with the elbows and hands(a common temptation)! 
千萬(wàn)不要用頭和肩膀的力量抬起雙腿，一定要腹部?jī)?nèi)收。 
Exhale: With control deepen the abs. even more as you return the legs upright. 
呼氣，還原到雙腿垂直于身體。 
Repeat the exercise 6 - 8 times. 

Protect your back! This is a challenging exercise to do correctly. Try working up to it by leaving your head down, and whatever you do, do not let the lower back peel up off the mat as you lower your legs - use your powerhouse and keep those abs. pulled in. 

Breathe. Your abs. are pulled in and working hard, so this is a good opportunity to practice breathing deeply into your back and sides. 

一周練習(xí)三次，一個(gè)月就是這效果?；页Ｓ行В瑒傞_(kāi)始練習(xí)的不需要抬頭。 

1.Sit up tall on your sit bones.坐骨坐正 

2.Bring your feet in toward your body, knees open, feet together. Put your arms to the inside of the legs and grasp your ankles.兩腳打開(kāi)靠近身體，雙手抓住腳腕。 
3.Make sure your shoulders stay dropped as the spine extends long up through the trunk and the head reaches for the sky. 
確認(rèn)好你的肩膀遠(yuǎn)離你的耳朵，脊背挺直，頭朝向天空。 
4.Pull in the abdominals, paying special attention to lifting the lower abs. 
腹部?jī)?nèi)收，把注意力放在下腹部。 
5.Extend one leg, stabilize, extend the second leg. 
伸直一只腳，然后伸直另一只腳。 
You may rock back behind your sit bones, but don't go so far that you settle onto your tail bone. 
盡量坐骨受力而不是尾骨。 
BALANCE and hold for a count of 5. 

With control, fold one leg in, then the next. 

Check you posture and repeat the exercise 3 - 4 times. 



Tips: 

Modify for tight hamstrings: The legs can be slightly bent with the hands behind the thighs. 
Work your way up to the full balance by extending one leg, bringing it down, and then extending the other. 
Be sure to keep the shoulders connected in the back the whole time. 
Think of yourself as radiating out from a strong core. Your legs, spine and arms extend infinitely in both directions. 
Use Open Leg Balance as a preparation for Open Leg Rocker or try open leg balance with an exercise circle 
What You Need An exercise mat 

在系統(tǒng)培訓(xùn)了之后，我發(fā)現(xiàn)普拉提原來(lái)不是局部鍛煉，是全身鍛煉。普拉提完全可以不結(jié)合瑜伽也可以上的很流暢。 

半個(gè)月沒(méi)好好練習(xí)，肌肉真心難練！需要食物配合嗎？