the bridge with squeeze._如何做仰卧提臀

仰卧提臀，你会做吗_视频听译_运城翻译_特兰斯科

00:00:04 - 00:00:08
嘿 我是蕾拉 接下来我向大家示范一下仰卧提臀动作
Hey. I'm Layla and I'm going to show you the bridge with squeeze

                   
00:00:08- 00:00:28
首先 你要平躺在垫子上,双脚和双腿并拢,做这一训练时这一点很重要,这一训练的主要目标部位是大腿内侧,所以在整个过程中保持双腿并拢非常重要,设想双腿之间涂上了“疯狂的胶水” 它们黏在一起了.
So, you're going to start off laying down on your mat.You're going to bring both feet together and both legs together.So it's really important in this exercise.We're going to focus on targeting your inner thighs here,o, it's really important to keep both legs together the entire time,Think about having crazy glue in between your legs, they're stuck together.

                      

                    
00:00:29 - 00:00:53
现在我们来进行一次提臀动作,其实就是把你的臀部往上提,夹紧臀部,然后放下,就是这样, 提起臀部, 再放下,每一次都是把自己的身体向上推, 成桥状.你不仅要收缩臀部肌肉, 就是屁股这里,还要夹紧大腿内侧这里,就是一直把臀部提起, 再放下,就是这样.
So, we're going to get into a bridge,What that is you're just going to bring your hips up,And squeezing your butt together and then taking it right back down.So, you're going to take your hips up and down,Every time you push yourself up into that bridge position.I want you to not only squeeze your gluts, your butt area,but also your inner thighs together here.So, you're just taking your hips all the way down and up,Just like that.

                     

                     
00:00:53- 00:01:24
这一练习可以很好地锻炼大腿内侧这个部位,你马上就可以感受到大腿内侧脂肪的燃烧,这对训练臀部肌肉和大腿后侧也很有用,当你做这个练习的时候你需要确保腹肌收紧,那么当你把腿抬起的时候,不会让臀部下垂,这样可以保护下背并保持躯干平稳.然后重复,你就提起,放下,提起 放下.
So, this exercise is really great for targeting that inner thigh.You're going to feel that burn in the inner thigh right away.And it's also good for your gluts and the back of your legs here.So, when you're doing this exercise you want to make sure you keep your abs nice and tight,So, you don't let your hips sag down as you push the, as you push your legs up,This way you keep the lower back protected and the core nice and stable.So, again you're just going to take up and down,Up and down.

                     
00:01:24- 00:01:40
像这样,可以做10到12次来训练大腿内侧和臀部肌肉,这就是仰卧提臀的做法.
Just like this.And you can do about 10 to 12 reps to target your inner thighs and gluts.And that's how you do the bridge with squeeze.


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How to change the diaper_如何给宝宝更换尿不湿

在这之前，你一定得擦护臀霜_视频听译_运城翻译_特兰斯科

00:00:04- 00:00:17
当你擦干净屁股之后，就可以涂护臀霜了,有些家长可能会想,为什么要涂护臀霜,宝宝也没有出疹子,但是这个护臀霜其实是预防作用的,可以预防尿布疹.
so after you've wiped everything then you apply the cream,and again somefamilies they watch it,what do we need the cream for,the baby doesn't have arash,but the cream as a preventative measure,it prevents a diaper rash。
 

00:00:17- 00:00:36
有许多不同的护臀霜,这种是预防型的,使用时，你可以用手指，或者一个小棒,尽量让护臀霜保持干净,这是种预防型的，能够保护皮肤.这样宝宝尿尿时，尿液不会直接接触皮肤,不会烧灼皮肤.
andthere's many different types of creams,there's a protective appointment hatyou can use andyou would either use with your fingers or a stick o keep itas sanitary as possible.now this cream is a preventive measure it seals the area,so that when the babydoes go to the bathroom,it doesn't burn the skin.

                             
00:00:37- 00:01:04
但是这样的药膏是不能治疗尿布疹的,如果你的宝宝有尿布疹,你需要一些带锌的产品,比如像这样的白色药膏,或者你平时给宝宝使用的那些产品.护臀霜是用来预防尿布疹的,所以护臀霜也是不能省着用的,你可以在宝宝臀部的任何部位涂，往上涂一点,然后一直往后涂.
but an ointment like this wouldn't treat diaper rash,if you have a diaper rash,you would need something with the zinc in it,which is similar to these products those white creams,or what you use when the babydoes have a rash in.an ointment is what you would use as a preventative measure,so again you don't want to be stingy with the cream or as much as you can everywhere you can from high up on a baby all the way up to their back.

                              
00:01:04- 00:01:36
宝宝尿尿时，总是尿得到处都是,然后将脏的尿布放一边,周围的东西都离你很近,你可以马上拿个新尿布，提起宝宝的脚,将新尿布垫在下面,穿过宝宝的双腿，往前拉,我用的这块尿布比较大,因为我要展示一下怎么换效率更高.如果宝宝还贴着肚脐贴,你要把尿布稍微往下折一点,这样的话就不会碰到肚脐.
because when they go to the bathroom it gets everywhere,then you have the diaper that's dirty away,in since everything is very close reach,you have the new diaper that you've lifted the baby's leg,you put down that the new clean diaper,we're using a very big diaper,because we want to highlight throw to change this efficiently,if the baby does have their envelop scored,you need to fold the diaper down,so that it doesn't irritate that area.

                              
00:01:37- 00:02:11
然后像这样拉起尿布，粘好,确保这周围都很服帖,当然我这个是稍微大一点的,然而，这个地方,要确保是很整洁，贴得很实的,因为宝宝排泄的时候,可能弄得到处都是,他们就会不开心,所以尿布一定要绑好，贴紧.但是你要确保宝宝的屁屁擦干净了,下一次换尿布也会轻松一点.
then you want to pull the tape as such and make sure it's very very fitted around this area of the baby.And I know this is a bigger type before the baby,but this is the area that you really want to make sure is very gripped and very secure.Because when babies have accident and it gets all over your clothes, they're not very happy, I'm so you want to have the baby as tight as possible,you want to do all of this and as quick time as possible,but you really want to make sure that the baby is clean,andcomfortable for the next Piper change.


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Golden handicraftsman_雕金刀客

                        二更视频 2017：35年"摸金"无数 他的独门绝活让人啧啧称赞 09

00:00:20 -00:01:06

Everyone has their own destiny. I have learned Chinese medicine, and radio engineering。And finally, I decided to be a handicraftsman. You should have gifts for it. I have talents for it. I can sit down for a long time.（Golden handicraftsman，Drafts），Since I was a kid, I have been passionate with calligraphy, painting and sculpture。In 1981, I studied learning Metal carving from a master。（Gold left-hand  Fuli Zhang），One day, at an antique market, I found a very fine copper stamp, I found it very,very beautiful, I was so touched. I decided to apply my metal carving skills onto the copper stamps. So I decided to pursue my career towards this direction.

老天爷给每个人都安排了一条路，我曾经学过中医、学过无线电，最终,选择做了手艺人，做手艺人是需要有点天赋的。天赋我有,我坐的住（雕金刀客，画稿），我从小就喜欢书法、绘画和雕刻，81年的时候, 我拜师学的就是金属雕刻。（金左手  张福利）有一天, 在古玩市场上,我发现了一枚很精美的铜印钮，心中一动,我要把我的金属雕刻的这门手艺, 能运用铜印钮上面，所以就走上了这条路。

00:01:06 -00:01:36

A lot of people may not know this. But copper stamps are actually made of gold, silver and copper as a whole. It has a history of nearly 3000 years. The stamps in the current market are all made of copper. Most of people right now regard it as appreciation and collection. Copper stamp. It is really easy to get access to copper. You can carve a lot of beautiful patterns on it. Right now even seal cutters want to try it.

其实,很多人并不了解,铜印钮的材质实际上就是金银铜的总称，距今已经有三千多年的历史了，传世的印章大多数都是铜制的，现在大多数人,是把它当做欣赏和收藏。铜印 铜材料很不容易得,并且还可以在上面雕刻出很精美的，所以现在很多搞篆刻的人,都想在这上面尝试一下。

00:01:40 -00:02:03

In year of 2006, I got to know the internet, and decided to open up a shop online. I couldn’t think of any better names, But I am left-handed,( Modeling). I carve medal, so I call it “Gold left hand”. The market is small, so is the community. We rely on the reputation. People know there has been a guy called “Gold left hand” in Xi’an for year. They forget my real name and call me Master Jin.

06年的时候, 我接触到了网络,准备开一个网店，想取一个网名, 也想不出什么好名字，我是用左手工作的（打胚），也是雕刻金属的,干脆叫“金左手”了。这个市场也不大,圈子也很小,靠的就是口碑，这么多年来,大家只知道西安有一个“金左手”,把我的本名都忘了,全叫我金老师了。

00:02:13 -00:02:55

（Rough carve）. Now, a lot of clients just tell me what they want, and leave all the rest to me, After I am done, I will send the work back to them. Why? Because they trust my skills.( Detailed carve). I have been working on carving for 35 years. A lot of people ask me if I have any secrets. I don't have any secrets. If I say I do, then I am lying. I do have techniques. For example, you polish here. You polish here really well. So, there will a clear contrast between the polished part and the hair.

（粗刻）现在有些客户来找我做活,他们都是把要求告诉我了之后,就什么都不管了，然后等我把活做好了给他们发过去。为什么，这是人家对我手艺的一种信任（细刻）. 刻了这35年了，很多人来问我,刻这个东西有什么独家秘方没有，哪有什么独家秘方,那纯粹是瞎扯淡呢，技巧倒是有的，比如这个打磨了以后，然后, 把这边打地亮亮的，这样的话,它光的地方和毛发乌的地方有一个对比。这样的话出来的效果回更好看的。

                                 

00:02:57 -00:03:28

Each handicraftsman has his or her own personality,( Polish), Me too. I don’t see my work as a product. They all have lives. If you want to own it. You have to love and appreciate. A guy came in really long time ago. He ordered a piece of copper stamp here. And he said he didn't like it when he came to pick it up. I threw it out right away, This is how I am.

每个手艺人都是有脾气的，（打磨），我也有，我觉得我刻的都不是商品，而是有生命力的作品，你想拥有它，你就要喜欢它和欣赏它。很早以前有一个朋友,在我这订了一件铜印,他来取的时候他说我不喜欢，当时我直接就把它扔了，这不是说我矫情，我就是这脾气。

00:03:31 -00:03:56

I think I stay home a lot, I don't go out a lot during the year, That’s the main reason why I work at home. Because it is quiet. Only when I am quiet, I can have good works. Good pieces. Only their works can represent the skills of handicraftsmen. I want to focus on something. And stay true to myself. Leave the rest to time.

我觉得我就是一个宅男，一年我也出不了几次门，在家里工作的一个最主要的原因，就是安静，心静了我才能做出好东西，好作品，手艺人最终还是要体现在作品上的。我还是想专注的做点东西,不忘初心。其他的,让时间慢慢来吧。


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How to Do an Inner Thigh Leg Lift Thighs Workout_如何做跪姿后抬腿

 注意这一点，你就能做好跪姿后抬腿

00:00:04-00:00:07

大家好，我是蕾拉，今天要展示的是如何做跪姿后抬腿。

Hey. I'm Layla and I'm going to show you the kneeling leg lift.

00:00:07-00:00:38

首先，你要趴在你的垫子或地板上，你想趴哪就趴哪，起始动作是四肢朝地，要注意的是你的肩膀要和手腕在一条直线上，臀部在膝盖的上方，从我们的左脚开始，将左脚伸出去，然后从这个姿势开始做抬脚动作，像这样把脚往上抬，再放下，上抬，放下，上抬，放下。

So, you're going to be down on your mat or floor, wherever you want to be. We're going to start off kneeling on our hands and knees.You're going to make sure that your shoulders are aligned with your wrists in this positioning and your hips are over your knees here.So, we're going to start off with the left leg. We're going to take the left leg out to the side and we're just going to do a leg lift out to the side from here.So, you're going to bring that leg up, down. Just like this. Up and down. Up and down.

00:00:38-00:01:00

这个动作的要领是你的大部分重心要放在左侧身体，如果抬的是左腿，很多人会把重心放在相反侧，这样反而会降低腿部运动的效果，所以，如果你想锻炼自己左边的臀肌，臀部，也就是这个位置需要得到锻炼，所以要确保自己的大部分重心在身体的左侧。

So, in this position you really want to be sure to keep most of the weight on the left side of your body if you're working the left leg. The tendency is for most people to bring their body weight to the opposite side which is going to take the tension off the leg that you're working. So, you want to keep the tension focused on the glut, the hip area. Right here. This is all that's working. So, make sure you keep most of the weight on the left side of your body. 

00:01:00-00:01:40

如果你正在抬左腿, 抬脚，再放下抬脚，放下，像这样, 我的建议是如果你没有办法把重心放在左侧, 那你就把双手放在一起，然后再抬腿, 这样的话就能够锻炼到臀肌, 也就是你想锻炼的那一侧臀部, 另外一边也是一样, 将两只手同时放在另一边, 然后做右腿的抬腿动作, 抬起，放下，就像这样, 这个动作能够锻炼臀部和臀肌位置, 以上就是跪姿抬腿的要领.

 if you're working the left leg. Take that leg up and down. Up and down. Just like that.A tip that I give. If this is too hard to keep the weight on the left side, just place both hands together and same thing. Just so that the tension remains on the glut and the hip area of the leg that you're working.And then same thing thing other side. Take those hands over to the other side. You're going to take that leg up and down. Up and down. Just like that. And this exercise really targets the hip and the glut area here.And that's how you do a kneeling leg lift.


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How to Boost Your Sex Appeal_如何提升你的异性吸引力

  7步提升你的异性吸引力

00:00:03 - 00:00:05

如何提高你的性吸引力?

How to Boost Your Sex Appeal.

00:00:06 - 00:00:26

态度和生活方式的轻微改变, 将让人们被你新的性吸引力所吸引, 你需要自信、健康饮食、休息、锻炼、红衣服, 口红或配饰、约会计划以及积极的态度，也可选择高跟鞋。

A slight altering of attitude and lifestyle will draw people to your new sex appeal. You will need Confidence Healthy diet. Rest Exercise Red clothes, lipstick or accessories. Dating plan and a positive attitude and high-heels (optional).

00:00:27 - 00:00:34

步骤1 相信你自己的性吸引力，每天告诉自己你应该得到最好的。

Step 1. Believe in your own sex appeal. Tell yourself daily that you deserve the best.

00:00:35 - 00:00:44

步骤2 通过健康饮食来照顾自己，获得充足的休息和锻炼，性吸引力来自健康的身体外表。

Step 2. Take care of yourself by eating healthy, getting plenty of rest, and exercising. Sex appeal emanates from a healthy physical appearance.

00:00:45 - 00:00:58

步骤3. 穿红色衣服，研究表明，红颜色让人看起来更性感，女性发现穿着红色的男性较性感，可能与红色象征雄性灵长目的优势有关。

Step 3. Wear red. Studies show that the color red invokes sexier feelings. Women finding the color red sexy on men, may be related to red symbolizing dominance in male primates.

00:00:59 - 00:01:10

步骤4 显示你的臀部，所有其他灵长类动物，通过它们的屁股发送和接收性信号，高跟鞋有助于显耀性感的屁股。

Step 4. Show off your bottom. All other primates send and receive sexual signals through their behinds. High-heels help show off a sexy butt.

00:01:11 - 00:01:19

步骤5 做让你快乐的事情，幸福显示在脸上，能减少皱纹并增加了性吸引力。

Step 5. Do things that make you happy. Happiness shows on faces, minimizes wrinkles, and adds to sex appeal.

00:01:20 - 00:01:28

步骤6 制定约会计划，一旦你开展这个过程，并开始吸引人就会产生更多的性吸引力。

Step 6. Develop a plan for dating. Once you begin this process and start attracting people, more sex appeal will develop.

00:01:29 - 00:01:39

步骤7 保持积极的态度，只和积极的人交往，积极的力量吸引其他正能量，这些都可以增加性吸引力。

Step 7. Maintain a positive attitude, and only engage with people who are positive. Positive forces attract other positive forces ,all adding to that sex appeal.

00:01:40 - 00:01:45

你知道吗，座头鲸通常在交配前花费几个小时来前戏。

Did you know. The humpback whale often spends several hours indulging in foreplay before mating.


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How to swaddle an infant_如何给婴儿包襁褓

                                 怎么给婴儿包襁褓

00:00:04-00:00:07

今天我要给大家展示如何给宝宝包襁褓

So I’m going to show you how to swaddle a baby.

00:00:07-00:00:41

首先你要有一块襁褓毯子，襁褓毯子其实就是一块可以折叠的长方巾。每个家庭可能会有自己喜欢的牌子，有些薄点，有些厚点，孩子出生时，医院通常会提供许多襁褓毯子，有方格的，还有许多不同布料的襁褓，你要选择适合自己宝宝的襁褓毯子。清洗毯子时要使用非常柔和的清洁剂，这种清洁剂本来就是为婴儿设计，干净好用。

And what you need is a swaddle blanket.And what a swaddle blanket essentially is, is a very bendable long square. And everyfamily will like their particular brand. There’s very thin ones. There’s thicker ones. The hospital usually gives you a lot of swaddle blankets when a baby is born. There’s waffle,different materials or fabrics. You need to pick whichever one is right for your family.You would want to wash the swaddle blanket in a very gentle detergent that’s made for babies before so it’s nice and clean and ready.

00:00:41-00:01:18

开始包裹时，先把毯子弄成砖石形状，在方巾的一角折出一个三角形，这样拿起一角，然后这样往下折，婴儿头部就放在这个三角形的地方。将宝宝这样放好，用手尽量将宝宝的手臂往下拉，拉起一角尽量往一边拉，拉到宝宝的下方，紧紧地裹住宝宝。

And to swaddle, the way you get startedis putting the square almost diamond shaped,

and making a little triangle on one of thetop ends。So you take this top like this, and pull it down like this, and this is goingto be where the baby’s head is。Then you would bring the baby here。You would hold the baby’s arms down if possible，and you would bring one side all the way over, under the baby’s bottom and tuck it in really, really tight.

00:00:19-00:01:39

婴儿喜欢被紧紧包裹的感觉。因为他们在子宫里待了好几个月，感觉很有安全感。他们出世之后，反射神经是非常紧绷的，有时候，他们会肌肉抽搐，然后就醒了，所以你包裹得越紧，他们就会越舒适。

Babies love to be super, supertight, because they’re in the womb for all those months, feeling very safe and secure. And then they’re out, and their reflexes are very spastic, and sometimes when they have their muscle jerks, it wakes them up. So the tighter that you can get them, the more comfortable they will be.

00:00:40-00:01:54

这一侧的毯子要紧紧地往底部下拉，从肩膀这里折过来，接着拉起下方这块很长的边，往上折，越过另一边肩膀，尽量拉紧。

So the first side goes under their bottom, over from the shoulder down. Then you take this very long piece, and you put that over the oppositeshoulder, trying to get it as tight as you can.

 

 

00:01:55-00:02:31

接着，剩下的布料，根据你所选的毯子，剩下的可能短点，或者长点，拉起剩下的这一边，绕着宝宝转一圈，当然要确保避开鼻子，避开呼吸的地方，绕宝宝一圈，再绕一圈，太长了就再绕，接着，剩下的最后一部分，将它往背后折起，往肩膀边上塞，这样你的宝宝将会被裹得很紧，感觉很有安全感。

Then whatever is left is going to be dependent on what type of blanket you use. Some are shorter and some are longer than others. You take this last piece and roll around it the baby making sure, obviously, the nose and the airway is clear, over, and sometimes over, sometimes over again. And then you take whatever is left here, and you can stick it in the very back portion by the shoulder. And this makes the baby very, very tight, safe and secure.

00:02:31-00:02:46

你可以用这种传统的方式来包裹宝宝。市面上还有许多其他不同的产品，比如带着尼龙搭扣或者拉链的毯子，所以如果你觉得这个太复杂，或者太难，可以选购那些带扣子或拉链的襁褓毯子。

So you can swaddle them in this traditional way or there are plenty of products made out there that have swaddles with Velcro’s, with zippers. So if this seems too complicated or it will be too hard, you can go ahead and purchase one of those as well。


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The centurial bathhouse, where everyone has a good time

The centurial bathhouse video link

Cheng Qulin, the housekeeper: In 1980, I entered into the bathhouse as an apprentice. The bathhouse and was started before the liberation, and it is still in use. It normally opens at.12:00 AM，and closes at 8:00 PM. 

The older generation is much easier to recall the past memories. So the majority of our guests are middle aged people in their 40s or 50s. Of course, you may also meet guests in their 70s or 80s, even in their 90s. More than 10 years ago, we received an old man in his 90s. He came here, and said that he bathed here when he was a little boy.

Guest: The bathhouse has a history of almost 100 years. It's said that Suzhou was famous for its 7 pagodas, 8 Buddhist Pillars and 9 Bathhouses. There were 9 big bathhouses in Suzhou in history. Gradually the number of bathhouses became bigger and bigger. But nowadays the figure has been decreasing year after year. Now, Jianxin Bathhouse is the only one old fashioned bathhouse here.

Cheng Qulin：It is impossible to profit a lot, so we can just make ends meet. Last year, we bought water at a price of 5 Yuan per ton, but this year, it has increased to 5.8 per ton. We will not raise the price. We are not living for money after all. To be honest, we hope to keep the pot boiling. Leading a simple life is enough for us.

There is an old saying in Suzhou goes that drink tea in the morning and take a bath in the afternoon. In the afternoon, the bathhouse is just like a teahouse. People gather together, drinking, chatting and bragging. In this place, guests needn't wear clothes. They may just cover with a towel, totally relaxed.

Cheng Qiulin: We have a pedicurist, who came into the bathhouse together with me in 1980. We received professional training from our masters at that time. So he is quite popular now. Most of the massagers here have been following me for many years. In most cases, we rarely have chances to get together to chat while taking a bath, for we have to take turns to work and rest.

After the closing time, Cheng finally got a chance to bath with his old friends.