初级普拉提.docVIP

初级普拉提 1、Angel Arms（天使之手） 动作要点： Lie on back, knees bent or straight.仰卧，弯曲或伸直膝关节。 Imprint upper back/ribs into mat.上背部/肋骨紧贴在垫子上。 Inhale and move arms out to sides and over head as far as possible without losing contact with ribs and mat or allowing ribs to pop up or flare. 吸气同时尽可能的外展双臂并超过头顶，但背部不能离开垫子。 Exhale and return arms to sides while pulling shoulder blade inward and downward. Repeat. 呼气同时还原双臂至身体两侧，肩带内收并下压。 2、Arm Circle Raises（手臂旋转抬起） 动作要点： Stand with legs and heels together, feet turned outward.双腿并拢，脚尖外展。 Hold weights in hands at thighs, palms facing thighs.手持重物于大腿前侧，手掌面向大腿。 Inhale and make small circles with arms while raising arms upward in front, until overhead, and lifting up onto balls of feet.吸气同时手臂划小圈并慢慢向前抬起手臂，直到过头，同时抬起脚跟。 Reverse direction of circles, exhale and lower weights back down to start position and lowering heels.手臂反方向划圈，呼气同时将重物慢慢下放回起始位置，并且慢慢的放下脚跟。 Repeat.重复动作。  3、Biceps Curl Forward(二头前弯举) 动作要点： Stand with legs and heels together, feet turned outward.双脚并拢，脚尖外展。 Hold weights in hands, palms upward, arms in front at shoulder level, elbows straight.手持重物，手掌向上，手臂前平举，肘部伸直。 Inhale and bend elbows, bringing weights to shoulders.吸气屈肘，拉着重物向肩膀靠拢 Exhale and straighten.呼气并且伸直 Repeat.重复执行 4、Biceps Curl Sideways(侧平举二头弯举) 动作要点： Stand with legs and heels together, feet turned outward.双腿并拢，脚尖外展。 Hold weights in hands, palms upward, arms at sides at shoulder level, elbows straight.手持重物，手掌向上，手臂侧平举与肩同高，肘部伸直。 Inhale and bend elbows, bringing weights to shoulders.吸气屈肘，重物拉向肩膀。 Exhale and straighten.呼气伸直。 Repeat.重复  5、Bicycle Flat(仰卧自行车) 动作要点： Lie on back.仰卧。 Tighten abdominal muscles to keep lower back flat against floor.收紧腹部肌群，保持下背部紧贴地面。 Bend knees and lift legs and pedal with legs in a cycling motion.弯曲膝关节举起大腿，同时蹬腿呈骑行动作。 Keep feet and toes pointed toward shins.勾脚尖 Inhale and exhale steadily during exercise.运动时稳定呼吸 Repeat cycling in opposite direction as well.反方向重复骑行。 6、Breathing Supine 动作要点： Lie on back, knees bent, arms at side, feet flat on flo