徒手半蹲（from ace fitness）

jacky

Step 1Starting Position: Begin standing with your feet slightly wider than hip-width, with the toes turned slightly outwards with your hands by your sides so the palms facing inwards. Depress and retract your scapulae (pull the shoulders down and back).
开始姿势：两脚略大于臀宽，两脚微微向外，两手在身体两侧，手掌向内，肩胛下沉、后缩。

Step 2Stiffen your core and abdominal muscles (“bracing”) to stabilize your spine. Hold your chest up and out, tilt your head slightly up, shift your weight back into your heels while pushing your hips towards the wall behind you.
收紧您的核心及腹部肌群来稳定您的躯干。挺胸，
Step 3Downward Phase: Start the downward phase by first shifting your hips backwards then downwards to create a hinge-like movement at your hips and knees simultaneously. As you lower your hips the knees will then start to shift forward slowly, but try to control the amount of forward translation (movement) of the tibia (shinbone). Maintain tension in the core muscles (continue bracing) and attempt to keep your back flat.

Step 4Continue to lower yourself until your thighs are parallel or almost parallel with the floor, until your heels begin to lift off the floor, or until your torso begins to round or flex forward. Monitor your feet, ankles and knees, ensuring that the feet don't move, the ankles do not collapse in or out and the knees remain aligned over the second toe.

Step 5From the Lowered Position: the knees should continue to remain aligned over the second toe and body weight should be evenly distributed between the balls and heels of the feet. From the side, the position of the tibia (shinbone) and torso should be parallel with each other and the low back should appear flat or showing the beginning of some rounding.

Step 6Upward Phase: While maintaining your back, chest and head-up position, exhale and extend the hips and knees by pushing your feet into the floor through your heels. The hips and torso need to rise together while keeping the heels flat on the floor and knees aligned over the second toe. Continue extending until you reach your starting position.

Think about inhaling on the way down and exhaling while exerting on the way back to the initial standing position.



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admin

一次性加分。

签名换啦？

jacky

admin 发表于 2012-1-17 14:34
一次性加分。

签名换啦？

是啊~

明行天下