鲸鱼溜板
发表于 2011-7-10 06:45
脚尖绷直,肋骨内收,
the toes pointed, ribs in,
这样后背就展平了。
so you have a flat back.
鲸鱼溜板
发表于 2011-7-10 06:52
手放在马鞍上,
And the arms are in the saddle,
也就是说,手臂放在体前,
which means they are on the front part.
鲸鱼溜板
发表于 2011-7-10 06:53
两手正好放在大腿的正面。
The hands wind up on the front part of the thighs.
鲸鱼溜板
发表于 2011-7-10 10:18
注意下巴内收,
Now, your chins in,
鲸鱼溜板
发表于 2011-7-10 10:19
身体尽量垂直站立。
and you are trying to be absolutely vertical.
鲸鱼溜板
发表于 2011-7-10 10:20
如果有人没绷脚尖,
If somebody is not pointing their toes,
鲸鱼溜板
发表于 2011-7-10 10:21
说明他可能是靠两脚维持身体的平衡,
that means they may be balancing on their feet,
鲸鱼溜板
发表于 2011-7-10 10:22
或者两腿分开了。
or they let their legs sepatate.
鲸鱼溜板
发表于 2011-7-10 10:23
两腿要并拢,
You want to keep your legs together,
鲸鱼溜板
发表于 2011-7-10 10:24
这样你才能学会用身体来控制平衡,
so that you learn to balance inside your body,
鲸鱼溜板
发表于 2011-7-10 10:26
而不是用手臂或两腿控制平衡。
and not on your arms or legs.
鲸鱼溜板
发表于 2011-7-10 10:27
这次我要你们先做铅笔练习,
Now this time I want you to be in pencil.
鲸鱼溜板
发表于 2011-7-10 10:28
然后我要喊“沉底”。
And then I want to say "sink it".
鲸鱼溜板
发表于 2011-7-10 20:15
平衡练习3:沉底
我要你们把气完全吐净,
And I want you to blow all your air out
鲸鱼溜板
发表于 2011-7-10 20:16
然后沉到池底。
and sink to the bottom of the pool.
鲸鱼溜板
发表于 2011-7-10 20:19
我喊“沉底”时,
And when I say "sink it",
我要你们用力吐气,把气全吐净,
I want you to go-blow all your air out.
鲸鱼溜板
发表于 2011-7-10 20:21
接着像石块一样沉底。
And just sink like a rock.
鲸鱼溜板
发表于 2011-7-10 20:22
这个练习有点像沉底竞赛。
It is kind of like a race to the bottom of the pool.
鲸鱼溜板
发表于 2011-7-10 20:24
不是游向池底,是被动下沉。
You don't swim down, you just drop.
鲸鱼溜板
发表于 2011-7-10 20:25
在池底停留几秒钟,
OK, hang on the bottom for a couple of seconds,