美国运动医学会推荐的减肥瑜伽

Hi, this is Ozzie Jacobs with HealthAndFitnessExpert.com. Let's talk about Yoga poses to burn fat and lose weight. In 2009, the American College of Sports Medicine, recommended that to lose weight. You participate in a 150 minutes of physical activity, that's 30 minutes a day, five days a week.
嗨，我是雅各布·奥齐，来自HealthAndFitnessExpert.com。今天我们说说燃脂减肥瑜伽。在2009年，美国运动系学会推荐这套瑜伽减肥。你需要一周进行150分钟的练习，每天30分，一周坚持5天。

Rhythmic Yoga sequences will allow you to work the major muscle groups, that can help you burn fat and lose weight. Let's go through a quick rhythmic Yoga sequence, that can help you do just that. The pose is called Utkatasana, the chair pose, but we're using the block, we're going to move around a bit. So, start with the block in your hand and bring your feet into Tadasana. Stand with your feet, about hip width apart, for this version.
韵律瑜伽会锻炼到几大主要肌肉群，从而帮助减肥。让我们一起来学一套快速的韵律瑜伽。这套动作叫做Utkatasana，像椅子的造型，但我们要用到瑜伽砖来做辅助。拿着瑜伽砖，两脚分开，与胯同宽，像这样。

And stand, press your feet into the floor, like you're standing up tall. Take a block into your hands, I want you to firm the block with the palms, making your chest tight, your upper arms tight. On your inhale, bend your knees, put your weight in your heels, as if you're trying to sit in a small chair, behind you. Lift the belly button up, towards the chest and reach the block towards the ceiling.
直立，两脚踩地，就像你挺拔站着似的。拿着瑜伽砖，确保它固定在你两手掌间，你会觉得胸部收紧还有上臂收紧。吸气的同时，屈膝，将你的重心放到脚踝，就像你要坐到一张椅子上。收服，将瑜伽砖高高举起，就像要碰到天花板一样。

As you're holding this pose, squeeze the block with the palm of your hands and then, lower the block as you stand. So, inhale, sit down, raise the block, exhale, squeeze the block, come back down. Let's do this two more times. Inhale and exhale, last one, inhale and exhale, but this time, we're going to do a hold. Inhale, hold, press your feet firmly into the floor, drive the weight into your heels. Pull the belly, pull the frontal hip bones up, draw the tail bone down. As you reach the palms towards the ceiling, and firm your hands into the block.
当你保持这个动作时要用手掌夹紧瑜伽砖，然后边站起来边放下瑜伽砖。就是这样吸气，坐下，举起瑜伽砖，呼气，加紧瑜伽砖，放下来。让我们做两遍。吸气呼气，再一次，吸气呼气，但这一次我们坚持一会。吸气，保持不动，两脚要牢牢的站在地面上，将你的重心拉到脚踝。收腹，将你的胯骨向上提，将尾骨向下压。当你双手举向天花板时，要确保你的瑜伽砖还在手上。

You should feel tension down the center of your body, as you do this. Take five breaths here, sit low into your hips, keeping your knees in line with your heels. And then, after your fifth breath, inhale, to stand, squeeze the block and bring the block back down to your hips. And that's a great Yoga pose, to help you lose weight and lose inches, thanks, this is Ozzie.
当你做这个动作时你身体的下半部分会感到紧张。呼吸5次，坐下，保持膝盖与脚踝一条直线。这时，在你呼吸5次后，吸气，站起，夹紧瑜伽砖，将瑜伽砖放下。这是一个很棒的瑜伽姿势，能帮助你减肥瘦身。谢谢，我是奥齐。