How to Do a Pilates Side-Lying Leg Lift Thighs Workout _如何进行普拉提侧躺抬腿

 如何锻炼大腿内侧_视频听译_运城翻译

00:00:04 - 00:00:09

嘿，我是蕾拉，下面我将向大家示范如何做普拉提侧躺抬腿。

I'm Layla, and I'm going to show you the Pilates side lying leg lift.

00:00:09 - 00:00:42

你先要躺在垫子上，双腿向前，对着一侧，把你上面的腿放到下面的腿的正前方，这个运动可以有效锻炼大腿内侧这里，然后把下腿从上腿下方抬起再放下，需要保持脚部放松，然后把那条腿抬起、放下、抬起、放下，就这样，这个可以有效锻炼大腿内侧部位。

You're going to lay down on your mat, keep both legs out in front of you, out to the side. You're going to take your top leg and place it right in front of your bottom leg.This exercise is really going to target the inner thighs here. You're just going to be lifting your bottom leg up and down underneath the top leg.All you're doing is make sure your foot is flexed. You're going to take that leg up and down, up and down, just like that.This is really going to target that inner thigh area.

00:00:42 - 00:01:07

在你抬腿的时候，你要想着挤压大腿内侧，尽量把腿抬高，你把腿抬得越高，你就越能感受到大腿内侧的挤压，就是这样抬腿再放下，你需要保持上身稳定，就不会在做运动时前后摇摆。你的躯干要紧张有力，把你下方的腿抬起、放下、抬起、放下，就这样。

As you press that leg up, I want you to think about squeezing the inner thigh. Bring it up as high as you can. The higher you bring the leg, the more you're going to feel that deep squeeze in that inner thigh.You're just taking that leg up and down.You want to make sure that your upper body stays stable so you're not rocking back and forth as you do the exercise. Your core is tight and engaged. You're just taking that bottom leg up and down, up and down, just like that.

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我通常建议每一侧做10到12次，一侧做10到12次，然后另外一侧10到12次，普拉提侧躺抬腿就是这样做的。

I usually recommend doing 10-12 reps on either side, doing 10-12 on one and then 10-12 on

1:15the other. That's how you do the Pilates side lying leg lift.

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