1. Knee to Chest用膝蓋去碰胸

Bring your knee to your chest, then to your tricep, and then toward your opposite tricep, five times with each leg. This strengthens your arms, shoulders, core, and hip flexors. Do three reps.
將你的膝蓋提起先與胸觸碰，然后去碰肱三頭肌，再轉(zhuǎn)而去碰另一邊的肱三頭肌。每條腿這樣做五次。這樣能增強(qiáng)你的手臂、肩膀、核心肌群和髖部屈肌。每套動(dòng)作重復(fù)三遍。
注：核心肌群，即身體軀干肌肉群，指的是腹部和背部肌群。

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2. Half Boat Pose半船式

Make sure to keep your arms straight and your chest lifted throughout the move. This move strengthens your core, hip flexors, and spinal muscles. Do three reps of 15 poses.
確保在整個(gè)動(dòng)作的過(guò)程中你伸直手臂并挺胸。這個(gè)動(dòng)作用來(lái)增強(qiáng)核心肌群、髖部屈肌和棘?。ū巢考∪猓?。這個(gè)動(dòng)作做三組，每組15次。

3. Full Boat Pose完全船式

Keep your chest lifted, with your arms and legs as straight as possible. Do three reps of 15 poses.
挺起胸膛，盡力把手臂和腿伸直。同樣這個(gè)動(dòng)作做三組，每組15次。

4. Leg Lifts抬腳

Keep your legs locked and your arms straight overhead. This move strengthens your core and hip flexors. Do three reps of 15 lifts.
做這個(gè)動(dòng)作要將雙腿并攏，雙手伸直放于頭頂。它能增強(qiáng)你的核心肌群、髖部屈肌。做三組這個(gè)動(dòng)作，每組抬腿15次。

5. Dolphin Pose海豚式

Keep your elbows shoulder distance apart and lengthen your spine as you push up through your feet. Try to hold the position for one to two minutes at a time.
你的肘與肩同寬。在你用腳把身子往上推時(shí)，拉伸脊柱。試著每次保持這個(gè)動(dòng)作1至2分鐘。

6. Towel Slides毛巾式滑動(dòng)

Slide your knees to your chest and then to both triceps. Do three reps of 10.
（在毛巾上運(yùn)動(dòng)時(shí)）讓你的膝蓋滑向胸部，然后是兩邊的肱二頭肌。每組動(dòng)作做10次，共完成3組。

7. Downward-Facing Dog下犬式

Try to keep your arms and legs as straight as possible and practice holding for one to two minutes.
試著讓你的手臂和腿盡可能伸直，然后保持這個(gè)姿勢(shì)1至2分鐘。

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8. Child’s Pose孩童式

Reach forward and extend through your spine. This move stretches the lower back and arms. Hold for one to two minutes.
把身子向前伸展，拉伸脊柱。這個(gè)動(dòng)作能使你背的下半部分與手臂得到舒展。維持此動(dòng)作1至2分鐘。

9. Wide-Legged Foward Fold兩腳岔開，向前折疊身體

With your hands interlaced behind your back, extend your arms and lean forward, keeping your chest straight. Try to hold for one to two minutes, and if you can’t, you can build up to it.
將兩手交叉置于身后，伸展手臂并向前傾，同時(shí)挺胸。試著維持此動(dòng)作1至2分鐘。如果做不到的話，你也可以一點(diǎn)點(diǎn)的來(lái)（總會(huì)實(shí)現(xiàn)的）。

10. Wall Triceps Stretch面墻拉伸肱三頭肌

Make sure to keep your hips, shoulders, and head in a straight line perpendicular to your legs. Try holding for one to two minutes.
確保你的髖、肩膀和頭成一條直線，并和腿垂直。試著維持這一姿勢(shì)1至2分鐘。

11.彩蛋~

This is the payoff once you master the poses and build the strength!
一旦你掌握了這些姿勢(shì)，鍛煉出了上身力量，這便是回報(bào)！