海豚式平板支撐

A little bird told me: 平板支撐不過癮。那麼，我們今天再來一款：海豚式平板支撐。細心的童鞋可能已經發現了，海豚式平板和上一期所介紹的差別在於手臂的位置。有圖有真相：

海豚式平板支撐

Dolphin Plank / forearm plank

文章來源：NAMASTE瑜伽英語

微信號：Yoga-English

forearm [ f??rɑ?m] n.前臂

palm [pɑ?m] 手掌

vertical [ v??t?k(?)l] adj. 垂直的

spine [spa?n] n.脊柱

pad [p?d] n. 襯墊；護具

skull [sk?l] n. 頭蓋骨；腦殼

curve [k??v] n.曲線；彎曲

lengthen out 漸漸變長；使變長

Step 1

From hands and knees, place your forearms and palms on the floor.

雙手雙膝著地，小臂手掌撲實於地板。

Step 2

Make sure your elbows are under your shoulders and your upper arms are vertical. Walk your feet back, keeping your legs and pelvis in line with your shoulders.

確保手肘位於肩膀正下方，大臂(與地板)垂直。雙腳向後走，保持雙腿、骨盆與肩膀在一條直線上。

Step 3

Gently draw your front ribs and lower belly back toward your spine. Dig your toe pads into the floor as you reach from your pelvis and thighs through your heels.

輕柔地將肋骨前側及下腹部內收向脊柱的方向。從骨盆和大腿處開始施力腳跟向後踩，腳趾紮實於地板。

step 4

Lift the back of your skull just enough to maintain the natural curve of your neck, and lengthen out through the crown of your head.

頭部後方上提，保持頸部自然的曲度，從頭頂處延伸拉長。

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