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Hi, this is Ozzie Jacobs with He. Let's talk about Yoga poses to burn fat and lose weight. In 2009, the American College of Sports Medicine, recommended that to lose weight. You participate in a 150 minutes of physical activity, that's 30 minutes a day, five days a week.
嗨，我是雅各布·奧齊，來(lái)自He。今天我們說說燃脂減肥瑜伽。在2009年，美國(guó)運(yùn)動(dòng)系學(xué)會(huì)推薦這套瑜伽減肥。你需要一周進(jìn)行150分鐘的練習(xí)，每天30分，一周堅(jiān)持5天。

Rhythmic Yoga sequences will allow you to work the major muscle groups, that can help you burn fat and lose weight. Let's go through a quick rhythmic Yoga sequence, that can help you do just that. The pose is called Utkatasana, the chair pose, but we're using the block, we're going to move around a bit. So, start with the block in your hand and bring your feet into Tadasana. Stand with your feet, about hip width apart, for this version.
韻律瑜伽會(huì)鍛煉到幾大主要肌肉群，從而幫助減肥。讓我們一起來(lái)學(xué)一套快速的韻律瑜伽。這套動(dòng)作叫做Utkatasana，像椅子的造型，但我們要用到瑜伽磚來(lái)做輔助。拿著瑜伽磚，兩腳分開，與胯同寬，像這樣。

And stand, press your feet into the floor, like you're standing up tall. Take a block into your hands, I want you to firm the block with the palms, making your chest tight, your upper arms tight. On your inhale, bend your knees, put your weight in your heels, as if you're trying to sit in a small chair, behind you. Lift the belly button up, towards the chest and reach the block towards the ceiling.
直立，兩腳踩地，就像你挺拔站著似的。拿著瑜伽磚，確保它固定在你兩手掌間，你會(huì)覺得胸部收緊還有上臂收緊。吸氣的同時(shí)，屈膝，將你的重心放到腳踝，就像你要坐到一張椅子上。收服，將瑜伽磚高高舉起，就像要碰到天花板一樣。

As you're holding this pose, squeeze the block with the palm of your hands and then, lower the block as you stand. So, inhale, sit down, raise the block, exhale, squeeze the block, come back down. Let's do this two more times. Inhale and exhale, last one, inhale and exhale, but this time, we're going to do a hold. Inhale, hold, press your feet firmly into the floor, drive the weight into your heels. Pull the belly, pull the frontal hip bones up, draw the tail bone down. As you reach the palms towards the ceiling, and firm your hands into the block.
當(dāng)你保持這個(gè)動(dòng)作時(shí)要用手掌夾緊瑜伽磚，然后邊站起來(lái)邊放下瑜伽磚。就是這樣吸氣，坐下，舉起瑜伽磚，呼氣，加緊瑜伽磚，放下來(lái)。讓我們做兩遍。吸氣呼氣，再一次，吸氣呼氣，但這一次我們堅(jiān)持一會(huì)。吸氣，保持不動(dòng)，兩腳要牢牢的站在地面上，將你的重心拉到腳踝。收腹，將你的胯骨向上提，將尾骨向下壓。當(dāng)你雙手舉向天花板時(shí)，要確保你的瑜伽磚還在手上。

You should feel tension down the center of your body, as you do this. Take five breaths here, sit low into your hips, keeping your knees in line with your heels. And then, after your fifth breath, inhale, to stand, squeeze the block and bring the block back down to your hips. And that's a great Yoga pose, to help you lose weight and lose inches, thanks, this is Ozzie.
當(dāng)你做這個(gè)動(dòng)作時(shí)你身體的下半部分會(huì)感到緊張。呼吸5次，坐下，保持膝蓋與腳踝一條直線。這時(shí)，在你呼吸5次后，吸氣，站起，夾緊瑜伽磚，將瑜伽磚放下。這是一個(gè)很棒的瑜伽姿勢(shì)，能幫助你減肥瘦身。謝謝，我是奧齊。