在轮式中加强手臂力量

2011-01-08

　

I cannot complete Urdhva Dhanurasana (Upward-Facing Bow Pose), because my arms are too weak. What can I do to strengthen them?

由于手臂力量薄弱，我无法完成轮式。应如何做去加强呢？

 —Phil Brown, Bournemouth, England

 

Maty Ezraty's reply:

Maty的回复

 

First and foremost, you may need to work on less challenging postures that can help you understand the work of the arms, shoulders, and upper back. As you begin to understand this work, you can practice the proper actions to build the strength and flexibility required to complete Urdhva Dhanurasana. Here are some helpful postures.

首先，你应练习挑战性小一点的体式，这样可以帮助你理解手臂、肩膀和上背部是如何运作的。

 

Adho Mukha Vrksasana (Handstand). This teaches the arm work that's necessary to develop the strength for Urdhva Dhanurasana. While you are in the pose, concentrate on drawing the forearms in and squeezing the upper arms to the bones until the arms are straight. If you have difficulty straightening the arms, wrap a strap around them just above the elbows. If you cannot do Handstand, practice Urdhva Hastasana (Upward Salute) with a block between your hands and work on the same actions.

手倒立。这个体式让我们了解在手倒立中增加手臂力量是非常重要的。进入体式后，集中于将小臂向内拉、上臂肌肉挤进骨头，知道手臂伸直。如果伸直手臂有困难的话，在手肘上面一点的位置绑伸展带。如果还不能完成手倒立，先练习双手夹砖的上祈祷式（手臂上举山式站立），它与手倒立原理相同。

 

Urdhva Dhanurasana Preparation. Lie on your back with your head near a wall. Place your hands on the ground, close to your ears. Lift your body up so the top of your head is on the ground and your elbows and wrists are at the wall, creating a right angle in the arms. Move the shoulders up away from the ears and keep the elbows shoulder width apart. Using the wall will train the upper back to coil open.

轮式准备。仰面躺，头离墙近。手放在地板上，靠近耳朵的方向。提起身体，让头顶点地，手肘和手腕在墙上，让大臂小臂形成一个90°。肩膀远离耳朵，手肘保持肩宽。利用墙壁进行练习，会让上背部胸腔打开更多。

 

Dwi Pada Viparita Dandasana (Two-Legged Inverted Staff Pose). Do this with a chair against the wall to open the upper back.

双腿倒置拐杖式(Two-Legged Inverted Staff Pose)。用在墙边用椅子辅助完成此体式，从而打开上背部。

   

Gomukhasana (Cow Face Pose) and reverse prayer position. These will help release the shoulders.

牛面式和反祈祷式。这些体式会灵活肩膀。

 

Putting the proper amount of effort into the above poses will ultimately allow you to create Urdhva Dhanurasana.

将以上练习的成果融入体式中，你就可以完成轮式了。

 

Maty Ezraty is co-creator of the first two Yoga Works yoga studios in Santa Monica, California. A former YJ Asana columnist, she travels around the world leading teacher trainings, workshops, and yoga retreats.

 

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