普拉提中英图解。免费

练普拉提学英语1、BicycleInverted动作描述：Lieonbackwithstraightlegsandhandsunderhips,palmsup.仰卧腿伸直，手放于髋部，掌心向上。Liftlegsuntilhipsareat90degrees.抬起腿部直到髋关节呈90度。Lifthipsupandsupportwitharmsasshown.抬起髋关节用手臂进行支撑，像图示的那样。Inhaleandsplitlegs,bendkneeofrearlegandmoverearlegforwardwhilemovingfrontlegtorear,thenstraightenfrontleg.吸气同时分开双腿，后侧腿屈膝同时向前移动，前侧腿向后移动，然后伸直前侧腿。Exhaleandalternatelegs,continuingsequenee.呼气同时双腿轮流继续顺序。2、BoomerangParti动作描述：Sittall,legsstraight,rightanklecrossedoverleft,handsatsides.坐直，腿伸直，右踝交叉于左踝之上，手放于身体两侧。Inhaleandrollbackontomidbackandbringstraightlegsoverhead,keepingarmsonfloorforsupport.吸气同时向后滚动至中背部将伸直的腿抬起过头，保持手臂在地面上支撑。Maintainposition,exhaleanduncrossanklesandre-crossankleswithleftoverright.保持姿势，呼气的同时打开交叉的踝关节紧跟着左脚踝交叉于右脚踝之上。Inhale,rollforwardtoVsitpositionandbringarmsforwardpointingtowardtoes.吸气，向前滚动至“V”型坐姿并且把手臂向前指向脚尖。3、BoomerangPart2动作描述：BalaneeinVsitposition,movearmsbehindbackandgrasphandstogetherasshown.在”V”型坐姿下保持平衡，双臂向后移动并且双手相握，如图所示。Exhaleandrockforwarduntillegsareonfloorandbendforwardsoheadisatknees,keepingarmbehindback.呼气同时摇动向前直到腿部在地面上，接着向前弯曲身体使头部于双膝之间，保持手臂在背后。Inhalekeepingarmslifted,unclaspandcirclearmsaroundandtoreachtotoesorankles.吸气保持手臂抬起的，双手松开同时双臂环抱触摸脚尖和脚踝。Exhaleandreturntooriginalstartingposition.呼气同时还原至起原来的起始位置。Repeat.重复。4、BottomTop动作描述:Lieonrightsidewithnecksupportedwitharmasshown.Legsshouldbeslightlyforwardwithtoespointed.右侧卧，手臂支撑颈部，腿稍稍放于身体前方脚尖绷紧。Inhaleandliftrightlegandhold.吸气同时抬起右腿并且保持住。Exhaleandliftleftleguptorightleg,lowerlegsseparately.呼气抬起左腿靠近右腿，分开下放双腿。Repeat.重复Repeatserieslyingonleftside.左侧卧重复组。5、BoxingStandwithkneesbentslightly,feetathipdistaneeapart,toesforward.Kneesshouldbedirectlyovertoes.Bendforwardsoupperbodyisparalleltofloor.站姿膝关节微屈，双脚打开与髋同宽，脚尖向前，膝关节位于脚尖正上方，俯身向前使上身与地面平行。Holdweightsinhands,palmstogether,elbowsbentandnexttosides.手持重物，手掌并拢，肘关节弯贴近身体两侧。Inhaleandextendrightarminfront,palmdownwhileextendingleftarmback,palmup.吸气同时向前伸展右臂，手掌向下。同时向后伸展左臂，手掌向上。Exhaleandreturntostartposition.呼气同时回到起始位置。Inhaleandcontinuesamemotionmovingrightarmbackandleftarmforward.吸气继续相同的动作右手向后，左手向前。Repeat.重复。6、Corkscrew动作描述：Lieonbackwithhipsat90degrees,legsstraight,heelstogetherandtoesslightlypointedoutward.仰卧髋关节屈成90度，双腿伸直，踝关节并拢脚尖稍稍指向上。Placehandsatsidesonfloor,slightlyunderbuttocks.手放于身体两侧，稍稍位于臀下的位置。Inhaleandmovelegstoleft,thenexhaleandcirclewithlegsbacktostartingposition.吸气同时向左移动双腿，然后呼气同时腿部划圈回到起始位置。Inhaleandmovelegstoright,thenexhaleandcirclewithlegsbacktostartingposition.Repeat.吸气同时向右移动双腿，然后呼气同时腿部划圈回到起始位置。注意事项：Keeplowbackstableandavoidarching.Trycirclingbothclockwiseandcounter-clockwise.保持下背部稳定及避免拱起，试着顺时针及逆时针两个方向划圈。7、DoubleBicycle动作描述：Lieonback,armsatsides,legstogether,kneesbentanduptowardchest,toespointed.仰卧，手臂位于身体两侧，双腿并拢，膝关节弯曲同时向上靠近胸部，脚尖绷紧。Exhale,straightenkneesandmovelegsdownuntilhipsareat45degrees.呼气，伸直膝关节同时双腿下放至髋关节至45度。Inhalereturntostartposition.吸气同时回到起始位置Repeat.重复&DoubleLegStretchAdv动作描述：Lieonbackwithkneesatchest,handsonknees.双手抱膝仰卧。Exhaleandliftupperbodyandneckup.呼气同时抬起上身和颈部Inhale,straightenknees,extendlegsoutto45degreesandstraightenarmsandraiseoverheadasshown.吸气，伸直膝关节至45度，同时伸直双手并且高举过头。Exhaleandreturntostartposition.呼气同时还原至起始位置。Repeat.重复注意事项：Keephipsmotionlessandflatonfloor.保持髋部较小动作及平贴地面。动作描述：Balaneeonsitboneswithlegsextendedupwardat45degrees,kneesstraightwhileleaningbackonhands.伸腿向上至45度，在坐骨上保持平衡。膝关节伸直同时向后倚靠以手支撑。Inhaleandcirclelegstoleft,exhalingascircleiscompleted.吸气同时向左旋转腿部，呼气当完成—圈后Repeat.重复Repeatseriesintheoppositedirection.相反方向重复组10、Jackknife动作描述：Lieonback,armsatsideswithhipsat90degreesandlegsstraight,toespointed.仰卧，手臂位于身体两侧，髋部呈90度，腿伸直，脚尖绷紧。Exhaleandmovelegsbackandoverhead.呼气同时向后移动腿部过头Inhaleandstraightenbody,liftinglegsupward.吸气同时伸直躯干，向上举腿。Inhale,rollbackdowntostartposition.吸气，向后滚动回起始位置。Repeat.11、KneelingSideKicks动作描述：Tallkneel,placelefthandbehindneckandleantoright,placingrighthandonfloorasshown.跪立，左手放于颈后，斜向右，将右手放于地面，如图所示。Exhale,liftleftlegouttosideandstraightenknee.呼气，向外抬起左腿并伸直膝盖Inhaleandmoveleftlegtothefront.吸气同时想起移动左腿Exhaleandreturnoutstretchedlegtosideandcontinuemovingitbackward.呼气同时还原伸直的腿至体侧，并继续向后伸腿。Inhaleandlowerlegbacktostartposition.吸气同时下放腿还原至起始位置。Repeat.重复Repeatserieswithrightleg,leaningtoleftside.换右腿，斜向左侧重复组。12、LegPullDown动作描述：Begininpushupposition.以俯卧撑姿势开始Tightenabdominals,inhaleandliftrightlegandpointingtoes.收紧腹部，吸气同时抬起右腿并绷紧脚尖。Exhaleandshiftweightbackwardtoleftfoot.呼气同时向后移动重量至左脚。Whilecontinuingtoexhale,shiftweightbacktoarmsandlowerrightleg.继续呼气的同时移动重量回手臂并下放右腿。Repeatwithleftleg.用左腿重复。13、LegPullUp动作描述:Sitwithlegsextendedandhandsonfloorslightlybehindbodymidline.伸直腿坐，手位于身体中线稍后面的地板上。Inhaleandpressup,straighteningtrunk.吸气同时向上挺起，伸直躯干。Inhaleandliftrightlegupward,keepingbodystraight.吸气同时向上抬起右腿，保持躯干伸直。Exhaleandlower.呼气下放。Repeatwithleftleg.用左腿重复。LowerLiftAdv14、动作描述：Lieonback,neckandupperbodyliftedupwardofffloor.Beginwithkneesstraight,heelstogether,toespointedout,hipsat90degreeswithhandsbehindneckforsupport.仰卧，颈部及上身向上抬起离开地面。膝关节伸直，脚跟并拢，脚尖指向外，髋关节屈成90度，手放于颈后进行支撑。Exhale,andlowerlegstogetherto45degrees.呼气下放双腿至45度。Inhaleandreturntostartposition.吸气同时还原至起始位置。Repeat.重复。注意事项：Keepbackandpelvicareamotionlessandflatonfloor.保持背部及骨盆位置平贴地面并较少活动。15、Lunge动作描述:Standwithlegsandleftheelsinfrontofrightarchwithupperbodyturnedslightlytoleftasshown.站立，左脚脚跟位于右足弓之前，上身微微转向左边像图示的那样。Holdweightsinhandsatsides,palmsinwardandelbowsstraight.手持重物于体侧，手掌向内，肘关节伸直。Inhaleandstepouttoleftdiagonally,whileraisingarmsuptoeyelevel,movingpalmsdownward,leaningtrunkforward,butkeepingspinestraight.吸气同时斜向左侧迈步，同时提起手臂至眼部平面，转动手掌向下，向前倾斜躯干，但是保持脊柱伸直。Exhaleandreturntostartposition.呼气同时还原至起始位置Repeat.重复Repeatseriestorightside.向右侧重复组。16、Mermaid动作描述：Sitinrightsidekneelingposition,supportedonrightarmasshown,kneesbent,withleftfootslightlyinfrontofrightfootandlefthandontopofleftankle.如图示的那样，以右手支撑跪坐，膝关节弯曲，左脚稍稍位于右脚前，并且左手放于左脚踝之上。Exhale,straightenbodyandpushupsupportingweightonrightarmandrightfootwithleftarmatleftthigh•呼气，伸直身体并向上撑起，右手及右脚支撑重量，左臂放于左腿处。Turnheadtoleft,lookingdowntofeetandreachinglefthandtowardleftkneeandallowbodytobendslightlytowardfloor.头部转向左，目视脚部并且左手伸向左膝处，身体可以稍稍弯向地板。Inhale,liftleftarmupandoverheadwhileturningheadandlookingtowardrighthand.吸气，向上抬起右臂过头，同时向右转头目视右手。Repeatthebendingandstraighteningmovementwithheadandarmmovementthreetimesandreturntostartposition.重复弯曲伸直的动作及头部与手部的动作三次，还原之起始位置。Repeatexerciseonleftside.换左侧重复练习。Lieonbackwithlegsstraight,legsapartathipdistanee,andhandsclaspedbehindneck,elbowsoutward.仰卧腿伸直，双腿分开与髋同宽。双手相扣放于颈后，肘关节外展Inhaleandslowlyrollforwardandupbeginningwiththechin,followedbythechestandthenlowback.吸气同时慢慢卷动想前向上，从下巴开始，Exhaleandcontinuetoroundlowbackoverthighs.呼气同时继续弓起下背部至大腿之上。Inhaleandsittall.吸气同时坐直。Exhaleandlowerbackdownstartingwithlowbacktomidbackandthenneck.呼气下放后背，从下背部开始至中背部然后是颈部。Repeat.重复。Lieonbackwithkneesstraight.仰卧膝关节伸直。Placearmsatsides,onfloor,palmsdown.手放于身体两侧地板上，掌心向下。Raiseoneleguntilhipisat90degreesandkneeisstraight.抬起一条腿直到髋关节呈90度，膝关节保持伸直。Makecirclemotionswithraisedleg.抬起腿做划圈动作。Inhalewhilecrossingbodyandexhalewhenmovinglegdownward.吸气同时于身体相交，腿向下时呼气。Repeat.Performcirclesinbothdirections.重复。分别在两个方向上划圈。Lowerlegandrepeatwithotherleg.放下腿，另一条重复进行。注意事项：Maintainabdominalstabilizationandmotionlesspelvicarea.保持腹部稳定及较少的骨盆运动。19、OpenLegRockerAdv动作描述：Sitwithlegsapart,kneesbent,handsholdingthighs.分腿而坐，膝关节弯曲，双手抱住大腿。Keepbackstraight,inhaleandtightenabdominalmusclesandmovebacktobalaneeonsitbones.保持背部甚至，吸气同时收紧腹部肌肉并且向后移动至在坐骨上维持平衡Exhaleandroundback,straightenlegs,pointtoes,whilemovinghandstoankles.呼气同时弓起背部，伸直双腿，绷紧脚面，同时将手移动至脚踝。Inhaleandrollbacktoshoulders,exhaleandreturntobalaneeposition.吸气的同时向后滚动至肩膀，呼气同时还原至平衡位置。Repeat.重复。20、Rocking动作描述Liefacedown.俯卧。Bendkneestobuttocks.弯曲膝关节至臀部。Reachbehindwithhandsandgraspankles.手向后伸抓住踝关节Inhaleandarchbackandhold.吸气同时弓起后背并保持住。Exhaleandrockforward,liftingthighsupwardofffloor.呼气向前滚动，向上抬起腿离开地板。Inhaleandrockbackwardliftingchestupwardoffoffloor.吸气同时向后滚动，向上抬起胸部离开地板。Repeat.重复。21、RollUpDownAdv动作描述：Lieonbackwithlegsstraight,toespointed.仰卧，腿伸直，脚尖绷紧。Extendarmsoverhead.伸展胳膊过头。Inhaleandstabilizeshoulderbladearea.吸气同时保持肩带稳定。Exhaleandtightenabdominalmuscles,movearmstosidesandslowlycurlupmovingfromeachspinalsegmentfromtheneck,upperbackandlowerbackuntilinasittingposition.呼气收紧腹部，手臂移向体侧，慢慢的向上卷曲，逐节逐节的，从颈部，上背机下背部直到成为坐姿。Inhalewhileinsittingposition.保持坐姿的同时吸气。Exhaleandrollbackdownsegmentbysegmentstartingfromlowbacktoneckuntilbackintostartingposition.呼气慢慢的卷动背部向下逐段逐段的，从下背部到颈部直到回到起始位置。Repeat.重复。22、Rowing动作描述：Tallsitwithstraightlegs,feetandtoesuptowardshins,witharmscrossedinfrontwithhandatchest,elbowspointingforwardatshoulderlevel.坐直腿伸直，足背屈，双臂交叉于胸前，肘关节与肩膀平行并指向前。Tightenabdominalsandroundback,inhaleandleanbackward.收紧腹部肌肉，弓起后背，吸气同时向后倾斜Exhaleandsitbackwhileextendingarmstosides.呼气同时向后坐同时双臂水平伸。Continueforwardmotion,bendinguntilheadisatkneesandreachingarmsbehindbody.继续向前的动作，弯曲直到头部在膝关节处，手臂尽量向后伸。Inhaleandcirclearmsforwardreachingtoankles.吸气同时向前环转手臂触摸脚踝。Exhaleandmovearmsbackouttosideswhilesittingbackupandreturningtostartposition.呼气手臂向后移动至体侧，同时向后做起并还原至起始位置。Repeat.重复。23、ScissorsAdv动作描述:Lieonback,neckandupperbodyliftedupwardofffloor.Beginwithkneesstraight,hipsat90degreeswithhandsatkneesasshown.仰卧，颈部及上背部抬起离开地面，从膝关节伸直，髋关节屈成90度，手放于膝关节外侧如图所示。Exhale,bringingrightlegtowardchest,leftlegextendingtojustabovefloor.Reachhandstorightleg.Breathandoscillaterightlegtwice.呼气，向胸部提拉右腿，伸展左腿至刚好位于地面上方。双手尽力伸向右腿。呼吸并轻轻振动右腿两次。Inhalewhilereturningtostartposition,exhaleandrepeatsequeneewithleftlegtochestandrightlegextended.吸气同时还原至起始位置，呼气同时重复程序以左腿向胸部，右腿伸展的方式。Repeat.重复。注意事项：Keepbackandpelvicareamotionlessandflatonfloor.保持背部及骨盆区域较少活动及平贴地面。Lieonbackwithstraightlegsandhandsunderhips,palmsup.仰卧腿伸直，双手放于髋关节下方，手掌向上。Liftlegsuntilhipsareat90degrees.抬起双腿直到髋关节呈90度。Lifthipsupandsupportwitharmsasshown.向上抬起髋关节并且以手臂支撑如图所示。Inhaleandsplitlegs,movingoneforwardandonebackward.吸气同时分腿，一条腿向前另一条腿向后。Exhaleandalternatelegs.交替双腿。Repeat.重复。动作描述：Sitwithheelstogetherandkneesbentuptochest.坐姿脚跟并拢，膝关节弯曲向上至胸部。Spreadkneesapartandplacesolesoffeettogether.分开双膝，两脚脚底相贴。Positionarmsinsidethighsandplacehandsonoutsideofankles.手臂从大腿内侧穿过，将双手放于脚踝外侧。Leanbackslightlytobalaneeonsitbones.稍稍后仰，在坐骨上保持平衡。Tightenabdominals,roundbackandrollbackwardontoupperback,holdinganklesandrollbackuptobalaneeposition.收紧腹部，弓起背部，向后滚动至上背部，抓住脚踝并向上滚动回至平衡位置。Repeat.重复。Lieonback,liftupbuttocksintobridgepositionandplacehandsunderhips,supportingbodywhileelbowsareonfloor.仰卧，抬起臀部至桥的姿势，双手放于髋部下放，以肘部支撑身体。Tightenabdominalmuscles.收紧腹部肌肉。Inhaleandextendrightknee,andraiselegupwardwithpointedtoes.吸气同时伸右膝，抬腿向上脚尖绷紧。Exhale,movefootandtoestowardshin,Iowerlegandreturntobridgedposition.呼气，足背屈，下放腿，并还原至桥的姿势。Repeatwithleftleg.用左腿重复。27、SwanDive动作描述：Liefacedown,legstogetherwithhandsonflooratshoulderlevel.俯卧，双腿并拢，双手放于地板上并与肩平行。Inhaleandpushupbystraighteningarms.吸气同时伸直手臂向上推起。Exhaleandlowerbackdownanddothisseveraltimesasawarmup.呼气，背部下沉，反复做几次作为热身。Duringthelastupwardstretch,inhale,quicklyreachupwitharmsoverhead,palmsupward,andmaintainarchandallowbodytorockforwardandbackwardfivetimes,inhalingontheforwardmotionandexhalingonthebackwardmotion.最后一次向上拉伸的过程中，吸气，快速高举手臂过头向上伸展，手掌向上，保持反弓型并使身体前后摇动5次，向前时吸气，向后时呼气。Afterwards,sitbackonheelsandbendforwardtorelaxbackmuscles.随后，坐于脚后跟上并向前弯曲躯干以放松背部肌肉。28、SwanTwist动作描述：Liefacedown,legstogetherwithhandsonflooratshoulderlevel.俯卧，双腿并拢，双手放于地面上与肩平行。Exhaleandpushupbystraighteningarms.呼气同时伸直手臂向上推起。Inhaleandreachsidewaysandbacktoleftwithleftarm.吸气左臂向外向后伸展至左侧。Exhaleandreturntopressupposition,inhaleandperformmovementtoright.呼气同时还原推起姿势，吸气向右侧做动作。Repeat.重复。动作描述：Liefacedownwitharmsextendedoverhead,legstogether.俯卧手臂伸展过头，双腿并拢。Inhaleandarchback,liftinghead,upperbody,legsandarmsslightlyupwardofffloor.吸气同时反弓后背，向上稍稍抬起头部，上背部、腿部及手臂离开地面。Beginbyraisingleftarmandrightleg,thenloweringleftarmandrightlegwhileraisingrightarmandleftleg.从抬起左臂及右腿开始，然后下放左臂及右腿的同时抬起右臂及左腿。Continuealternatingmotionwhileexhalingandinhalinginfivecounts.继续交替动作，吸气和呼气各在5下中完成。Lieonbackwitharmsoverhead,legsstraight.仰卧双手举过头，腿伸直。Bringarmsforward,inhaleandliftupperbodyandlegsuntilhipsareat90degreesorinaVposition.Armsandlegsshouldbeparallelandbackstraight.手臂抬向前，吸气同时抬起上背咅B及腿部直到髋部呈90度或呈V型姿势。手臂及腿应平行背部保持伸直。Exhaleandreturntostartposition,keepingbackandlegsstraightuntilbackisonmatandarmsareoverhead.呼气同时还原至起始位置，保持背部及腿部伸直直到背部回到垫上手臂过头。Repeat.重复注意事项：KeeppalmsdownandtoespointedwheninVposition.但成为V型时，保持掌心向下及脚部绷动作描述：Lieonbackwitharmsoverhead,legsstraightandhipsat90degrees.仰卧手臂高举过头，腿部伸直并且髋关节保持90度。Bringarmsforward,inhaleandrollupperbodyupwardto45degreestobalaneeonsitboneswhileextendinglegsto45degreesandholdforthreeseconds.手臂抬起向前，向上卷动上背咅B至45度，在坐骨处保持平衡，同时伸展腿部至45度并且保持3秒钟。Exhaleandrollbackdowntostartposition.呼气同时向下滚动回起始位置。Repeat.重复。32、TeaserTwist动作描述：Lieonbackwitharmsoverhead,legsstraight.仰卧手臂高举过头，双腿伸直。Bringarmsforward,inhaleandliftupperbodyandlegsuntilhipsareat90degreesorinaVposition.Armsandlegsshouldbeparallelandbackstraight.向前抬起手臂，吸气同时抬起上背部及腿部直到髋关节呈90度或身体呈V型，手臂与腿平行并且后背伸直。Exhaleandtwistupperbodyandarmstoright,Inhaleandtwistupperbodyandarmstoleftandreturntomidline.呼气同时扭转上身及手臂向右，吸气转动上身及手臂至左侧并回到中线Exhaleandreturntostartposition,keepingbackandlegsstraightuntilbackisonmatandarmsareoverhead.呼气同时还原至起始位置，保持背部及腿部伸直直到背部贴于垫上手臂过头Repeat.重复。33、TheHundredAdv动作描述：Lieonback,legsstraightliftedupafewinchesandslightlyrotatedoutward,armsupandpointingtoceiling.仰卧，腿伸直抬离地面几英寸并稍稍外旋，手臂向上并且指向天花板。Exhaleandmovearmsdowntosides.呼气同时下放手臂至体侧Curlupheadanduppertrunk.弯曲颈部及上部躯干Holdpositionandmovearmsupanddowninsmalloscillations.保持姿势同时上下小幅度的震颤手臂。34、TwistDown动作描述：Sitinrightsidekneelingposition,supportedonrightarmasshown,kneesbent,withleftfootslightlyinfrontofrightfootandlefthandontopofleftankle.右侧跪坐，如图的那样以右手支撑，膝关节弯曲，左脚稍稍位于右脚前方左手放于左脚踝上。Inhaleandliftbodyupwardbystraighteninglegs,continuewhiletwistingbodytorightbringingrighthipupwardasshown.吸气同时通过伸直腿部向上抬起身体，继续同时向右扭转身体并向上抬起右侧髋部如图示那样。Ashipsliftupward,moveleftarmtofloornexttoheadandlookdownatfloor.当髋部向上抬起时，移动左臂至地面贴近头部，并且目视地面。Exhaleandreturntostartposition.呼气还原至起始位置。Repeat.重复。Repeatexerciseonleftside.换左边重复练习。35、TwistDownAndUp动作描述：Sitinrightsidekneelingposition,supportedonrightarmasshown,kneesbent,withleftfootslightlyinfrontofrightfootandlefthandontopofleftankle.右侧跪坐，如图示那样以右臂支撑，膝关节弯曲，左脚稍稍位于右脚前方，左右在左脚脚踝上。Inhaleandliftbodyupwardbystraighteninglegsandmovingleftarmupandnexttohead.吸气同时通过伸直腿部向上抬起身体，同时向上抬起左臂贴近头部。Exhaleandtwistupperbodydown,andtotheright,lookingdownandbringingleftarmunderbody.呼气向下向右扭转上身，目视下方并将左臂放于身体下方。Inhaleandtwistupperbodybacktoleft,lookingupwardandmovingleftarmupandoverbodyreachingbacktoleft.吸气扭转上身回到左边，目视上方同时向上抬起左臂于身体上方并继续向后伸展至左侧。Exhaleandreturntostartposition.呼气还原至起始位置。36、WalkingPush—Up动作描述：Stand,bentatwaistwithhandsonfloorinfrontoffeet.站立，自腰部弯曲手放于脚部前方的地板上。Inhaleandtightenabdominals,exhaleandwalkhandsoutuntilbodyisinaVpositionasshow.吸气同时收紧腹部，呼气向前移动手直到身体成为V型姿势。Exhaleandlowerhipsendinginapushupposition.呼气同时慢慢下放髋部直到成为俯卧撑姿势为止。Dothreepushup,breathingnormallyendingwitharmsstraight.做三次撑起动作，保持正常呼吸，以手臂伸直为止。Inhaleandwalkhandsbackuptofeet.吸气并朝着脚部向后移动手。Exhaleandwalkhandsbacktofeetandstandup.呼气将手移动回到脚部前方后站立。