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  • 2021-09-01基础瑜伽——下犬式嘿 布卢Hey, Blue. 你拿的什么What you got there? 你给我们拿什么东西了What you bringing us? 这个非常适合我们的瑜伽表演This is perfect for the yoga show. 上面写着“爱”It says love. 大家好Hello everyone. 欢迎来到爱珺瑜伽Welcome to Yoga with Adriene. 我是爱珺 这是布卢I’m Adriene, and this is Blue. 今天我们要学习著名的下犬式Today we’re going to learn the famous downward-facing dog. 这个姿势好处很多哦 你可以在It has a ton of benefits, and you will encounter it 公开课里看到in a public class. 总的来说 花点时间学这个体式In general, it’s just great to spend some time with this 是非常好的posture. 快坐到垫子上 一起学习下犬式吧Hop on the mat and let’s learn downward-facing dog. 我们手脚着地 惊喜 手腕在We’re going to begin on all fours; surprise: Wrists underneath the 肩部下方 膝盖在臀部正下方shoulders, knees directly underneath the hips. 如果你有时间 也许一个小小的猫牛式热身是If you have a moment, maybe a nice little warm-up of cat-cow would be 非常不错的选择good here. 有相关的视频 大概这个位置有个盒子你可以点击There’s a video for that, and you can click in the box somewhere 看看怎么做猫牛式around this area and watch how to do cat-cow. 我已经做了几组猫牛式热身 但仅仅是针对I’ve taken a couple cat-cows to warm up but just for the 脊柱的spine. 事实上 我用小狗式准备下犬式I’m actually going to prep my downward dog with puppy posture. 明白吗Get it? 小狗长成了大狗Puppy grows into a dog. 我用了太多时间和孩子们一起Too many countless hours doing kids’ yoga with 做儿童瑜伽children. 对于小狗式 我把双肘放在刚才手腕放的地方For puppy posture, I’m going to actually drop my elbows where my wrists are. 一个小小的标记就是 保持成为直线Just in terms of alignment, that’s a good little marker. 当然 我还要注意一下手掌 也许I’m, of course, going to be mindful of my palms, maybe 像在弹一个小钢琴 十指平放在地面上 即使是在准备的时候playing a little piano, going all 10 fingerprints rooting; just sending 也要从手指尖到脚趾张开每个细胞充分感受awareness from fingertips to toes, even as I prep. 那么从现在开始 我要把脖子伸长Then from here, I’m going to create a long neck, 双肘和十根手指保持在原位and then keeping my elbows and all 10 fingerprints where they are, I’m just 只是膝盖后退 脊柱成直线向下going to simply walk my knees back, letting the spine fall in line and the 心脏放松朝向地面heart release towards the earth. 前额碰触垫子Forehead kisses the mat. 臀部仍然在膝盖上方 不过我肯定My hips are still stacked above my knees, but I’m definitely 骨盆是朝向天空的letting my pelvis rock up towards the sky. 用猫伸展式准备下犬式 猫伸展式是胸部贴向地面 的体式Prepping for downward dog in Anahatasana, heart-to-earth pose. 我可以做几次呼吸 让心脏向地面下沉I can take a couple breaths, just letting my heart sink to the ground. 有时候胳膊有些紧是没关系的 我觉得Sometimes it’s nice if you have tight shoulder, which I feel like these 这些天我们的胳膊都很紧days we all have tight shoulders. 用脸书了吧Facebook. 肩膀放松 远离耳朵 做一些Just letting the shoulders relax away from the ears and taking some nice, 平稳的深呼吸solid, smooth, deep breaths. 坚持了一会儿小狗式之后我们要改变方式After a little time in this puppy posture, then we’ll begin to shift gears, 变成向下的大狗了growing into downward dog. 我要吸气 让肩部离开I’ll inhale, keeping my shoulders drawing away 双耳 轻轻地抬起头 用鼻子画一条优美的线条from the ears, look up gently, drawing a nice sweet line with my nose, 注意 过渡时我的准备姿势是优雅paying attention to the transition, prepping my posture with grace and with 可控的control. 我要把双膝向前移动一点I’m going to slowly walk my knees forward just a little bit, 脚趾在下面弯曲curling my toes under. 在我的公开课上 这个环节我从不马虎In my public classes, I do not waste this moment. 真是有趣又让人兴奋 所以我们不用急着进入下犬式There’s this playful excitement, so rather than just blasting into downward 我们慢慢享受进入的过程吧dog, I’m just taking the time to enjoy how I get into it. 然后 一个一个地 我抬起一只胳膊肘 另一只胳膊肘 一个膝盖 另一个膝盖Then one by one, I’ll lift an elbow, an elbow, a knee, a knee. 我要进入核心内容了 好像有人在后面拉我的I’m engaging my core, and then as if someone’s pulling me up from my 尾巴 我要用做小狗式时用到的动作tail, I’m going to take that same action that I did in puppy posture and 逐渐变成脸朝下的下犬式 Adho Mukha(梵语,下犬式)并用脚踩地grow it into downward-facing dog, Adho Mukha; pedaling the feet. 下面是一些动作要领 一起开始吧 手掌伸展开Couple of action points, here we go: Spreading the palms nice and wide, 尤其是食指和拇指中间的区域especially the area between my index finger and thumb. 如果你腕部力量不够 或者有一点If you have weak wrists or if you’re feeling a little bit of 不喜欢用腕部支撑 那么按压食指和拇指中间fussiness in the wrists, press into that area between the index finger and 的区域thumb. 对于大家来说 第一次可能会有些困难 但是Hasta BandhaEveryone, at first this will be difficult for you, but Hasta Bandha, 双手支撑地面 我们必须用两个手掌均匀地按压hand-to-earth; we have to press through all areas of the palm equally. 现在我要把整个动作一直发展到肩部I’m going to grow that integrity all the way up to my shoulders. 我让肩膀远离耳朵旋转 然后轻柔地I’m going to allow my shoulders to rotate away from the ears, and then gently 放松头部和颈部 从心脏到脚趾融为一体relax the head and neck, melting my heart towards my toes. 直到我爱上这个体势 才真正爱上了瑜伽I did not fall in love with yoga until I fell in love with this posture. 相信我吧 这需要花一些时间Believe me; that took a little while. 需要一些练习It took a little practice. 对于这个体式我最主要的爱心提示就是不停地动My main loving tip for you is keep moving in this posture. 如果你像这样支撑着 诅咒着我的名字If you’re holding like this, cursing my name, making 和爱珺一起做个瑜伽巫毒娃娃 那就没有意义了a voodoo doll of Yoga with Adriene right now; there’s no point. 我们想要脚踩地面We want to pedal the feet. 不停地动起来We want to keep moving. 保持精神上的放松Keep the mind at ease. 在探索这个体式的时候要充分呼吸Full with breath as I explore through this posture. 如果你静止不动 也许你想要放弃了If you’re holding static, you’re probably going to give up 你可能再也不会看我们的视频了and you’re probably never going to watch a video again. 你可能再也不会练习瑜伽了You’re probably never going to practice yoga again. 我们要通过一些方法找到美好的感觉 爱上这些姿势We have to find ways to fall in love with the poses to find what feels good. 我的建议是伴随着呼吸运动 脚踩地面My tip for that is movement with your breath, pedaling the feet. 如果脚后跟没有接触地面 有什么关系呢If the heels don’t touch the earth, who cares? 大幅度地弯曲膝盖Bend the knees generously. 肚子贴向大腿 打开双肩Get that belly melting towards your thighs, opening the shoulders. 肩部做的是优美的外旋转Shoulders have that sweet external rotation. 大腿顶端做的是反方向的旋转 相对于墙 它们分别向内The tops of the thighs have the opposite rotation; they’re spiraling in and 和向外旋转 就我而言 是对后面的门out towards the wall, or in my case, the door behind me. 有时候把两个大脚趾向内转可以感受到那个弧线Sometimes it’s nice to turn the two big toes in just to feel that spiral, 然后 向后蹬 双脚平行and then pedaling it back out, feet parallel. 胸部贴向地面 头部和颈部放松Long side body, heart melting to the earth, relaxed in the head and neck, 肩膀顶部离开耳朵 压向tops of the shoulders drawing away from the ears, pressing into all areas 整个手掌of the palm. 脚后跟有节奏地踩向地面In time, the heels with grow down towards the earth. 时而把脚趾放在脚后跟上 再放下来 呼吸Sometimes we take our toes to our heels; just drawing them down, melting the heart, 每次放一下one at a time. 我吸气 呼气 交替着逐渐从这个姿势中出来To come out of the pose, I inhale in and exhale; often will shift. 为进入其他姿势铺垫 或者A little foreshadowing into another posture, or just 在呼气时 慢慢地变回四肢撑地 手掌在手腕on an exhale, melting gently back to all fours, walking the palms underneath 下面 找到一个自然的桌面姿势the wrists, just finding a natural tabletop position. 如果你是初学者 可以Then if you’re a beginner, maybe bringing the 把两个大脚趾并在一起 打开双膝 身体向后合为一体two big toes together, widening the knees, and melting it back into 变成延伸的婴儿式 我们也有视频的extended child’s pose, which we also have a video for. 点击这里某处即可获得Click for that somewhere over here. 然后加上呼吸Then melting with a breath. 下犬式 事实上……你不会相信这个的Downward-facing dog; it’s actually . . . you’re not going to believe this, 这是一个静止的姿势a resting posture. 当我在公开课告诉学生们时When I tell my students that in public class, usually 他们往往会捧腹大笑there’s a big belly laugh. 我的主要建议是在做下犬式时 要感觉良好My main tip is finding what feels good in downward-facing dog 因为这是一个很著名的姿势because it’s such a famous pose. 我不知道你是否去过瑜伽气功课 在那里I don’t know if I’ve been to a Hatha Yoga class yet where we don’t 我们不练习下犬式practice downward dog. 找到良好的感觉Find what feels good. 保持活动着Keep moving. 不要保持静止Don’t be static and still. 仰尸式才是需要绝对静止的体式Save that exquisite stillness for Shavasana. 那就是著名的下犬式That was the famous downward-facing dog. 如果你是初学者 你完全可以用开放的心态If you’re a beginner, this is a great posture to go in with an open mind, 去学习open heart. 把精力放在寻找良好的感觉上 而不是Just focus on finding what feels good rather than being stuck in 做完美的动作上doing the posture perfectly. 这适用于所有人 无论是瑜伽初学者 还是有经验的瑜伽修行者That goes for all of us; beginners and experienced yogis. 请登陆YogaWithAdriene.com了解更多有关这个体式的信息Please visit YogaWithAdriene.com to read more about this posture. 我会在我的博客里介绍重量分布I’m going to talk about weight distribution a little 的更多细节more in detail in the blog. 请进入我的博客阅读相关内容 试试这个体式吧Please check out the blog and give the pose a try. 让我知道你们的学习情况吧Let me know how it goes. 谢谢大家 Nameste(梵语,合十礼)Thank you and Namaste.
  • 2021-09-01小卧室的三种床铺设计三种小卧室的床的设计创意3 Creative bed design ideas for a small bedroom 1. 吊顶床1.Ceiling Storage For Bed 大多数人都很熟悉墨菲床Most are familiar with the Murphy bed, 当它不用的时候which allows users to fold it 可以把它靠在墙上折叠against the wall when it is not in use. 这无疑节省了空间While this most definitely saves space, 把你的床放在天花板上having your bed on the ceiling will give you the 会让你的房间面积达到最大maximum amount of square footage of your room. 它由一个法国制造商发明Though its origins are from a French manufacturer, 这个想法的实质是由床垫和框架the idea in place is essentially a pulley system 组成的滑轮系统for the mattress and frame. 可不要被这个概念吓到Do not be intimidated by the notion, 因为安装它并不像听起来那么复杂as installation isn’t nearly as complicated as it sounds, 现在宜家也开始涉足这个方面with Ikea now dipping its toes into this forum. 小贴士:如果你认为这个方法适合你Tip: If you decide this route is for you, 使用一个BedUp的预先存在的框架use a preexisting frame by BedUp (或者类似的设计)(or a similar competitor) 这虽然会抬高或降低床垫that raises and lowers the mattress 但你能拥有决定睡眠高度的自由but still gives you the freedom to determine sleeping height. 2. Yesul Jang设计的紧凑生活风格储物床2. Compact Living Style Storage Bed by Yesul Jang 研究生Yesul Jang是千禧一代床的最初发明者Graduate Yesul Jang was the original mind 千禧一代的床被提升到齐腰高度behind the millennial bed that is raised to waist level 所以像寝室配件之类的东西都可以放在床下so items like dorm room accessories can all fit underneath, 作为一种临时的双层床 实用性很强as sort of a makeshift bunk bed of practicality. 此外 可以用围帘盖住你的东西Additionally, a fabric curtain can cover your belongings 这样它们就不会一直出现在视野里so that they are not in view at all times. 这种帘子很便宜In using such a curtain, 而且一旦发生损坏 可以迅速更换they are cheap and quick to replace if they incur damage. 因为统计数据显示睡眠空间和存储空间Because statistically sleeping space and storage 占据了住宅的大部分空间take up the most real estate in a dwelling, 将它们组合在一起it is a natural blend to pair them 是非常自然的in the same square footage. 3. 一个自制的隐藏床3. A DIY Hidden Roll Out Bed 重新摆放家具足以让任何人头疼Rearranging furniture is enough to give anyone a headache, 特别是移动床的时候and never is this more true than shifting beds. 他们笨重的体型和身材Their cumbersome size and stature 能让你抓狂will make you tear your hair out, 但是 关于如何更加实际地but fresh ideas have come to fruition 隐藏它们的新想法已经实现on how to make hiding them more practical. 其中一种解决方案是手风琴式的木条面板One such solution is an accordion style panel 每条木条由两端的铰链连接of wooden strips that are each connected by hinges on both ends. 实际上 这个平台可以折叠成一个抽屉In essence, the platform folds into a drawer, 通过让一块木板叠在另一块木板上with one piece of wood folding on top of another 就像你把它们堆起来一样as if you are stacking them. 当抽屉被拉出来的时候When the drawer is pulled out, 床的木架被拉平,铰链被拉直the wooden frame of the bed pulls flat, with the hinges flush. 形成了一个放床垫的水平面making a level surface for the mattress.
  • 2021-09-01致想瘦身的你:20周跑步减重蜕变我用Freeletics跑步蜕变视频 Hi, my name is Sunny,嗨 我是Sunny I am 23 years old and a marketing consultant.我23岁 是一个营销顾问 I used to be slim my whole life,我以前一直很苗条 I had a busy social life and did a lot of sport.我有很忙碌的社交生活 我做很多运动 But now it’s hard to even look at myself in the mirror.但是现在我甚至不敢看镜子里的自己 Especially if I’m just in my underwear,特别是我只穿着内衣的时候 what I see in the mirror makes me really sad.我在镜子里看到的让我很难过 我在20周前开始了我的减重之旅 我用Freeletics跑步软件健身 现在我想分享我的故事 可能它会激励你们其中的一些人也开始减重 我的第一周 非常辛苦 我的第二周 ……并没有好转 在我的第五周…… 我开始怀疑 这事什么时候才能变得轻松一些? 当时的天气也在泼我冷水 但我坚持在跑步!!! 我的第六周 我的第七周和第八周 我的第九周 我终于取得了进步 我好起来了 但之后事情发生了变化 我弄伤了我自己 这耽误了我几周的时间 我感觉非常沮丧 并想要放弃 我的第十四周 我还能回到受伤前的时候吗?! 我恢复到原来状态了 我甚至增加了Freeletics重量训练 交到新朋友 建立了自信 我的第十七周 设立更高的目标 我的第十九周 我感觉前所未有得好 我的第二十周 我做到了 I still remember standing here我仍然记得20个周前 in the same spot 20 weeks ago,我站在同样这个地方 feeling super uncomfortable in my own skin.感到非常的不自信 The first 15 weeks were really tough.开始的15周真的很艰难 It was exhausting and I was totally unfit我感到精疲力竭 并觉得自己身体素质很弱 On top of that, I also injured myself.除此之外 我还弄伤了自己 And that really got me down at the time,当时那件事真的令我非常沮丧 because I couldn’t perform as well as I wanted to.因为我无法表现得像我期望的那样好 But now, I would like to show you the results.但是现在 我想向你们展示我的成果 我20周的蜕变成果 体重:-14千克[31磅] 裙子码数:-3码 步速:-2分钟每千米 我用了20周彻底改变了我的生活 你也可以做到 它值得你的每一步 非常感谢在这个过程中帮助我的所有朋友 现在我仍在跑步并将坚持下去
  • 2021-09-01改善体态的3种锻炼方式Bad posture is a common problem in today’s society不良体态是当今社会的常见现象 Sitting at desks all day long and looking at your smartphone长期伏案工作和看智能手机 Developed a poor posture for many people造成很多人体态不良 but also a wrong workout or an除此之外 错误的健身方式或者 Unbalanced training can lead to a bad posture失衡的训练方式都会引起不良体态 with that you will destroy your strength gains and risk to injure your body这些会破坏你的力量训练效果 增加身体受伤风险 if you do a lot of push exercises like bench presses如果你平时主要做推力训练比如卧推 俯卧撑 Or push ups and too little exercises for your posterior chain但是极少关注后链肌肉群 You are tightening your muscles that are already tight and在训练时 你已经紧张的肌肉会更加紧张 muscles that are already weak have no chance to work against them而弱肌肉群无法与之抗衡 This results in a forward head结果会引起头部前倾 position slouching shoulders and around an upper back溜肩和驼背 This is not only这样不仅外形难看 about the horrible look it can also lead to neck pain and muscular imbalances还会引起颈部疼痛和肌肉失衡 to avoid or to correct this we need为了避免或纠正这个问题 to activate our muscles in the posterior chain and我们需要激活后链肌肉群 stretch and relax the tight muscles in the anterior chain拉伸 放松前方紧张的肌肉群 Minding the natural s curves关注脊柱的自然曲线 of the spine is not the goal to achieve a complete straight back不是为了练成完全垂直的后背 But to activate our weak and stretch to tight muscles而是为了激活弱肌肉群 拉伸紧张的肌肉群 When you activate your weak muscles you should在激活弱肌肉群时 aim for an extended spine and a wide你需要注意拉伸脊柱 做大幅度运动 range of motion to work against tight and以对抗紧张和 overused muscles过度使用的肌肉 One of the best movements you can do纠正体态最好的锻炼方式之一就是 for correcting your posture is the reverse plank bridge?反向平板支撑 This exercise activates muscles like your middle trapezius这种锻炼方式可以激活你的斜方肌中下束 Your rhomboids your erector spinae and your neck flexes菱形肌 竖脊肌和颈部屈肌 While stretching your pecs your long head of the biceps your front,同时还能拉伸胸肌 二头肌长头 deltoids and your neck extensors三角肌前束和颈部伸肌 to do this exercise correctly为了保证锻炼效果 You have to keep your arms straight pull你需要保持手臂伸直 your shoulders back bring your shoulder blades together and tuck your chin肩膀后拉 肩胛骨后缩 下颚收缩 Push your chest up as much并尽可能将胸部推起来 as possible and extend your spine伸长脊柱 You can do this exercise做这个运动时 with different hand placements fingers pointing forward or backward指尖方向可以朝前也可以朝后 If you place your hands如果手部姿势是手指朝后 with fingers pointing backwards you will activate your external shoulder rotators肩外旋肌会得到很好的激活 And this will result in a better shoulder stability这能提高肩膀的稳定性 You also achieve a higher range也把活动范围扩大到 of motion and the bed or stretching in your chest biceps and front delts胸部二头肌和前三头肌 The next exercise is the arch off with the posterior tilted下一个锻炼方式是盆骨弓起 pelvis it consists of three different movements它有三个动作组成 The first one is the shoulder flexion第一个动作是肩膀屈伸 This movement is very good to open up your shoulders这个动作对打开肩膀非常有效 for example to improve your handstand and all other overhead exercises比如在倒立和其他过顶运动时 Push your arms and your shoulder blades upwards向上推你的手臂和肩胛骨 and try to raise your arms as high as possible并尽量把手臂推高 Without bending them or arch your lower back不要弯曲或弓起下背 The next part is the horizontal abduction第二个动作是是水平外展 Here you also try to lift your arms as high as possible, but this time这里你需要尽可能地抬升手臂 同时 you try to bring your shoulder blades together打开你的肩胛骨 This will activate your rhomboids and your middle traps它能激活你的菱形肌和中部斜方肌 The last part is about the shoulder extension最后一个动作是肩膀拉伸 This will work better它能比另外两个动作 against the tight front delts than the other two arm positions更好地对抗紧张肌肉 In All three movements you tuck your请注意 在这三个动作中 你都需要收紧下巴 chin and look to the ground眼睛看地 This will activate your neck flexors and stretch your neck extensors这样能激活你的颈部屈肌 拉伸颈部伸肌 You should also aim for an external rotation of your arms你还要注意让手臂外旋 because this will work against the internal rotation of the tight muscles因为这能对抗紧张肌肉内旋 The last key point for this exercise is the extension of your thoracic spine?最后一个要点是胸椎伸展 Because this will activate your erectus bene它能激活你的竖脊肌 The third and last exercise第三 也就是最后一个改善方式 for improving your posture is any kind of rowing movements是任意形式的划船运动 You can do body rows rows你可以做自重划船 with the band seated cable rows or even dumbbell and barbell rows 或哑铃划船和杠铃划船 No matter, which kind you do don’t just move your arms无论是哪种划船方式 都不要只动胳膊 It’s very important to keep your spine slightly extended 一定要保持脊柱微屈 pull your shoulders back and bring your shoulder blades together肩膀往后 肩胛骨靠近 Avoid a rounded back and the forwarded head position避免圆背和头部前倾 The key to improve your posture is to do it改善体态的关键是 on a regular basis and not only for a few weeks保持长期规律而不只是短暂的几周运动 Your daily posture fails will always否则体态不会改善 remain the same or even get worse甚至变得更差 So don’t limit the duration所以 不要限制 of a training that improves strength coordination and mobility提升力量协调性和灵活性的训练时间 You will also profit你会受益于 from a functional full-body workout instead of an isolated全身运动 而非孤立片面的训练模式 one-sided training program if you want to know如果你想知道 how such a function of full body workout program feels全身运动项目的运动体验 Just go to a website and try our workout programs就来点开我们的网站尝试一下吧! If you have further questions leave a comment, thanks Alex更多问题请给我们留言 谢谢!
  • 2021-09-0120个小客厅整理和装饰方案没有比装饰一个拥挤小客厅更难的事了There’s nothing more difficult to decorate than a compact living room. 如果你不喜欢住在里面And if you hate every moment that you live in it, 可能要怪罪于那些体积庞大then maybe those large, 满面沧桑年久失修的所谓家具shin-bruising clunkers that you call ‘furniture’are to blame. 生活在小空间的关键就是有效的布局Efficient organization is the key to living in small spaces. 你必须重做家具You have to minimize clutter and ensure 来确保减少杂乱感that you redo your furniture 并用一定的方式来装饰房间and décor pieces in a way 从而使可利用空间最大化that it maximizes your available space, 或是至少创造出一个空间大的假象or at least creates an illusion of it. 今天Simphome.comToday I have for you 为你的小房间准备了20种装饰方法20 Organization Projects and decoration for your small living room by Simphome.com. 看完后By the end of this post, 你能学到各种关于装饰房间的方法you will be teeming with décor ideas and mostly, 以及一个兼具功能性和审美的居住空间a more functional and aesthetic living room. 20. 三合一软垫托盘20.3-in-1 Upholstered Tray Bench 正如这个手工爱好者所做的那样This upholstered tray bench can be repurposed 仅仅利用家里闲置的木板就可以将这个软垫托盘再利用from just about any unused wooden flat surface in your home, 做的像一个缝纫凳一样like a sewing bench, as this DIYer has done. 而且还是一件惊人的万用家具And it is an incredibly versatile furniture piece 它可以用来做床头柜that can be used as a bedside table, 写字台或是小凳子a lap desk or a seating surface. 这个衬垫用了一层3英寸厚的海绵All it takes is some 3-inch thick foam, 一种柔软织物和一些热熔胶a soft fabric for the upholstery and some hot glue. 如果仅仅是用作当凳子You can swap the regular foam for memory foam 也可以用记忆海绵代替普通海绵if the intended use is solely as a seating surface. 假如还想要把它用做托盘If you will be using it more as a serving tray, 那么就需要用一块深色织物来遮盖偶尔出现的污渍then using a dark fabric will hide the occasional spill or two. 19. 从中世纪风获得灵感的手工植物架19.Mid-Century Inspired Plant Stand DIY 这种植物架简约 整洁This Mid-Century Inspired Plant Stand is minimalistic and sleek. 更重要的是 不需要任何木工技巧就能制作More importantly, it requires zero woodworking skills. 一些已经切好的木圆盘 三个木榫卯Some precut wooden circles, three wooden dowels, L型托架加上一些热熔胶L-brackets and some hot glue. 你就可以随心所欲地定制一款植物架了You can then work on customizing the finish to your liking. 作者还推荐了粉笔画以及优质木材密封胶The author recommends chalk paint and a good wood sealant. 有很多方式供你选择来做个性化定制There’s so many ways in which you can personalize this. 比如 多个圆环 加大或缩小尺寸Add multiple circles, size up or size down, 调整高度play with the height 或者每三个按照长度升序排列or make three of these in ascending lengths 就可以做成一个阶梯花架to create a cascading cluster of plant displays. 18.钢管吊灯18.A Steel Pipe Chandelier 吊灯没必要总是很华丽或者装饰上水晶Chandeliers need not always be ornate or decked with crystals. 这里就有个虽粗糙但别致Here’s one with a rugged, 由钢管所做成的吊灯chic look and its made from steel pipes. 你可以You can give it a coat 涂上你喜欢的金属质感颜料 或是仅做防锈处理of your favorite metallic color or just rust-protect it. 这个设计不对称的吊灯It has disproportionate dimensions 加强了结构上的工业风which further amplifies the barebones, industrial look. 配上复古风的灯泡Pair it with retro-styled bulbs 如果再加上田园风的桌子或水槽就更完美了and you have the perfect complement for a farmhouse styled table or kitchen sink. 17. 装在墙上的文件盒17.File holder to wall storage idea 你是否喜欢旧物利用 并用来做装饰吗?Do you love repurposing old stuff and using it for décor hacks? 手头有不用的文件盒吗?Have an old file holder lying unused? 你可以把它用作墙上储物柜架You can turn it into a floating wall storage unit. 可以用来放书It can hold books, 遥控器或是其他生活必需品 不然会很突兀your remote control and other small essentials that can otherwise look ungainly. 我通常会建议As always, I recommend 加上你自己的定制签名that you add your own bit of signature customization 使它脱颖而出to make it pop out. 配上一个花瓶Pair it with a flower vase 这样你的客厅就多了一个美观且功能的小物件and you have an aesthetic and functional addition to your living room. 16.没有墙的家16. The No-Walls home 谁说家一定要有四面墙?Whoever said that homes needed to have walls? 来看看这个小居室设计Check out this micro-apartment design 巧妙地将卧室和客厅结合在一起that neatly integrates the bedroom within the living room. 不仅使这个房间Not only does it make the 看上去比实际的要大一些apartment look much bigger than it actually is, 而且因为通透还保证了采光充足 空气流通it also keeps things bright and airy by allowing unabridged airflow. 同时At the same time, 升高的loft设计又使卧室看上去像一个独立的空间the bedroom looks like a separate portion entirely due to the elevated loft design. 非常适合空巢人群或者小家庭Perfect for the empty nesters or small nuclear families. 15.装备鹿角蕨15.Mounting a staghorn fern 垂直种植已经流行许久Vertical farming has really taken off 现在 在墙上装上室内植物and it isn’t uncommon to find walls adorned 不再是什么稀罕事with wall mounted indoor plants these days. 如果你一直好奇 怎样才能达到这个效果If you have always wondered how to achieve the look, 那么这个将会对你有所启发then here’s some inspiration for you. 这项手工技术可以让你在墙上装上你喜欢的室内植物This DIY technique allows you to wall mount your favorite indoor plant. 在这个案例中使用的是鹿角蕨In this case, it’s a staghorn fern. 当然你也可以装上石松 凤梨还有附生植物But you can mount staghorn, bromeliads and epiphytes. 我甚至看到有人在墙上种兰花I have even seen orchids mounted on the wall. Oh, 你所需要的就是一块老木头all that it takes is a piece of old wood, 植株还有一些湿苔藓the plant and some wet moss. 很便宜但很有效果Inexpensive but effective. 14.给你的室内植物建一所迷你玻璃温室14.Build Mini Greenhouse glass for your indoor plant 室内植物装饰的想法给我和其他的手工爱好者Indoor plant décor ideas continue to impress me 都留下了很深刻的印象and several other DIY bloggers. 这次这个想法也非常有趣Here’s another very interesting one. 用一些旧相框为植物搭造一个新颖的温室Use some old photo frames to create a stylish greenhouse for your plants. 本质上是想建成一个While the basic idea is to create one that looks 小型温室like a miniaturized green house, 你可以不去做曲线 用其他的形状试验you can go one step ahead of the curve and experiment with shapes. Round, 圆形 正方形 长方形 都行square, rectangle, whatever works. 好好利用你的艺术天分和动手能力吧Put your arts and crafts experience to good use. 成品可能会让你感到非常震撼The results can be stunning to say the least. 13.自己动手做纱帘13.DIY Window Privacy Screen 窗帘和帷幕都已经过时了Curtains and drapes are so passé. 现在流行纱帘Privacy screens are the order of the day 你能自己动手做架子为什么要去买呢?and why buy off the shelves when you can customize them? 这个教程将演示可移动纱帘的制作方法This DIY tutorial shows you how to make a privacy screen 在你渴望阳光的时候that can be moved up or down or just removed altogether 还可以直接整个移走when you are craving for some extra solar energy. 这是个有趣的动手体验It’s a fun DIY make and you can choose a sheer 你可以根据你想要的透光量决定or a thicker fabric depending on the amount of diffused light 选择透明织物还是厚布that you wish to let into the room. 12.价值25美金的沙发桌12.$25 Sofa Table 当你在为获得更多空间而努力时When you are crunched for space and every square inch 房子里的每个角落弥足珍贵in the house is a premium, 那么你会爱上这款时髦沙发桌的实用性then you’ll love the practicality that this super sleek sofa table brings. 只需要嵌进沙发和墙之间的空间It remains wedged in between the wall and the sofa, 就像一个沙发头靠架almost working like a headrest shelf for the sofa. 你可以在触手可及范围内放上酒杯You can park your wine glass as well as store books, 还有书 花瓶或其它需要的东西flower vases or anything else that you need within arm’s reach. 这样当你窝在沙发里时就不用起身了Certainly beats having to get up from the couch during your personal leisure lazing. 和往常一样 尺寸仅适用于制作这个沙发桌的人As always, the sizing is just what best suited the author. 你可以定制成你需要的的尺寸You can always customize it to your liking. 11.挂在角落的书架11.Hanging corner shelf 房间的角落往往没有充分利用起来Corners are the most underutilized spacesin a house 其实墙角可以是储纳物品的好地方and they can be the perfect place for some additional storage. 同时At the same time, 也不用非要做得像这个悬挂角落架一样they need not look frumpy as this hanging corner shelf design shows us. 这是一个非常实用的设计This is a very practical design that allows the shelves 有需要时 书架可以上下移动to be moved up or down if need be. 独立支架支撑着书架Independent shelf brackets support the shelves, 书架可以用来藏书或其它装饰件which can be used to store books or décor pieces. 如果这是你第一次安装可以上下移动的If this is the first time you are installing hanging shelves 悬挂书架的话that can be moved up or down, 那些开槽叫做“标准”then those channels are called ‘ Standards ’. 10.来点宜家油漆10.IKEA hack painting ideas 需要的仅仅是一桶油漆Sometimes, all it takes is a fresh paint of coat 就能使废弃的家具焕然一新to restore a forlorn furniture piece. 我们也知道你在想什么But we know what you are thinking. 抛光 底漆 漆染Sanding, priming, painting, 这些你最好还是不要做it’s a chore that you’d best avoid. 这里有一个更简单的方案Here’s an easier solution. 这种宜家油漆能帮你钟爱的家具This IKEA painting hack allows you to quick-paint 快速喷漆 而且不用抛光或者打底your favorite furniture piece without sanding or priming it. 只需两层All that it takes is two coats 乳液漆或者粉笔漆of any milk or chalk paint 以及一层密封剂用作保护层and a coat of sealant to protect it. 就可以给家具一个经典外观Gives the furniture a vintage look. 如果你想达到做旧的外观效果(完全可选)You can sand it slightly (completely optional), 你可以随意一点轻轻打磨if you wish to achieve a distressed look. 再搭配些黄铜器具就大功告成了Pair it with brass hardware to complete the hack. 便宜 效果也好Cheap and effective. [音乐][music] [音乐][music] 9.自己动手做悬挂式皮革黄铜制液滴状花盆9.DIY Leather and Brass Teardrop Hanging Planter 这个悬挂式皮革黄铜制液滴状花盆的This leather and brass teardrop hanging planter draws inspiration 灵感来自Himmeli几何结构from the Himmeli geometric structures that 并且受到国内设计师们的追捧are a rage with interior designers, 尤其应用在当代装饰主题中 一些黄铜管子particularly in contemporary décor themes. Some brass tubing, 一段皮革系带加上你选择的花盆a leather strap and a planter of your choice, 你就可以做出这个液滴状花盆you are all set to create this teardrop planter. 通常As always, 定制化产品只受限于你的想象力customization is only limited by your imagination. 有无数的方法可以用来增添个人特色There are umpteen ways to add your personal touch. 漆染管子 摆弄几何形状Spray color the tube, fiddle with the geometric shape 或者只是和皮带形成对比or just go contrasting with the leather strap. 就像Himmeli一样Like everything Himmeli, 你得花些时间去设计形状you’d be spending a fair amount of time creating the shape. 不过最后But in the end, 它会和普通的花盆完全不同it will be a refreshing change from the normal planters. 8.嵌入式书架8.Convert Bookcases into Built-Ins 书架给房间带来对称和平衡Bookcases bring balance and symmetry to a room, 尤其是假如中心位置两边各一书架especially if there are two of them flanking your center piece, 比如说在电视机中心各放一样书架like a television for instance. 用这个方法With this DIY hack, 你就可以把书架改为嵌入式you can convert them into a built in case instead 看上去就像是墙壁的无缝延伸that looks like a seamless extension of your wall. 嵌入式书架看上去像一件昂贵的定制家具It looks like an expensive bespoke furniture piece 却是一件周末花上几个小时就能and is an easy weekend project that can be completed 轻松搞定的事in a few dedicated hours. 不过开始采购改造材料之前Ensure that you get the measurements right 你要确保先量好尺寸before you begin procuring the materials needed for the remodel. 7.自己动手做简单的倾斜书桌7.Simple DIY Leaning Desk 这款简单的倾斜书桌This simple leaning desk has clean 线条简洁 几乎是几何式设计lines and an almost geometric design 节省了空间 看上去也不错that saves space and looks equally good. 桌面厚重并且平滑It has a thick, flat desktop surface 可以用做办公桌或者是孩子的课桌for a work desk or for a study desk for kids. 你可以依据你的椅子类型You can customize the height depending 来决定桌子的高度on the type of chair you have 或只用来做过道桌or just use it as a walking desk instead. 最重要的是Most importantly, 手工简单并且直至桌子完成和上色the manual is straightforward and will cost less 花费不会超过50美金than $ 50 with the finish and stain. 这和宜家或在其他零售店里类似的桌子相比That’s much lesser than what a similar desk would cost at IKEA 能省不少钱or any other retail outlet. 6.书架墙6.Wall of bookshelves 什么样的书架能比传统书架或嵌入式书架更好呢?What’s better than a conventional bookshelf or a built-in one? 那就是悬挂式书架墙 可以把书整齐的码放在上面It’s a wall full of floating shelves that to neatly flaunt your books. 我们都喜欢悬挂式书架 这次制作的书架We love floating shelves and this one creates perfectly aligned rows 排列整齐还能衬托你的装饰and columns of shelving that can even accommodate your décor pieces. 自己动手做书架其实和买一个一样容易Creating it is as easy as buying (or DIYing) pre-cut shelves, 然后把它们挂在墙上and hanging them on the wall. 说明很详尽 连最小的细节也有标注The instructions are given to the minutest detail. 5.一个迷人的阅读角5.An engaging reading Corner 你会如何在房间内做出完美的阅读角呢?How do you create the perfect reading corner in a room? Well, 对于新手来说 就要动动脑筋了for starters, it needs to be well lit. So, 窗户边上的转角是最佳位置a corner next to the window is the perfect position. 假如你想在阅读的时候停下来打个盹You can use sheer curtains to diffuse the lights 可以用纱帘或窗帘来散光or drapes if you wish to cut it out completely for a mid-read nap. 使用转角书架或者悬挂式书架Use a corner shelf or a floating bookshelf 方便随时伸手就能够到书so that you have your books handy at all times. 一组简洁的沙发 或一个躺椅A compact sofa or a lounge chaise 加上舒服的扶手将会很称心with plush armrests will keep you good company. 对于夜猫子For the night owls, 建议增加一组落地灯there’s the option to add a ground lamp 落地灯和which can be blended 长沙发或窗帘搭配可以营造温馨的氛围with either the couch or the curtain upholstery to create harmony. 如果你厌烦到And if you are too bored 不想动脑子to rack your brains too much, 这个平台为你准备了所有需要的东西then here’s everything on a platter for you. 4.动手做几何形的碗4.DIY Geometric Bowls 这些几何碗虽然可能看上去非常艺术感 有些甚至像工艺品一样These DIY Geometric bowls might appear too arts and craftsy to some. 但它解决了你在家里遇到的一个最大的挑战But it solves one of the biggest challenges one faces in a home. 那就是如何把小东西收纳得井井有条Organizing the tiny things. 家里的东西总是会无故消失Things that tend to disappear into thin air. 这也就不难理解And these are so easy to make that we wonder 为什么有人不想桌面上太凌乱why anybody wouldn’t want a few on their desk. 那些办公用品 珠宝首饰 发卡等Office supplies, jewellery, hair clips, 很多的东西都能够收入碗中there are tons of things that can be stored in these. 你会因做了一个几何碗而感到高兴的You’ll be glad that you made one. 附录 你可以根据说明下载模板并剪裁P.S. You can download the template and just cut it out according to the instructions. 不怎么费脑That’s a no-brainer. 3.自己动手做3D镜子3.DIY 3D Mirrors 这是我个人最喜欢的创意之一This is one of my personal favorites. 这些钻石型3D镜子装饰艺术These diamond-shaped 3D mirror decorative art, 会反射光线 使得房子显得更大reflects light and makes the room appear bigger than it is. 它可用在房子的任何地方It can be used just about anywhere in the house 从起居室到浴室from the living room to the bathroom. 你甚至可以把它和You can even club it 悬挂式书架或者室内植物放在一起 制造一个酷炫的反射效果with a floating shelf or an indoor plant to create a cool reflective effect. 还记得我们分享给你的那些动人的雨云光线吗?Remember that amazing rain cloud smart light that we shared with you? 把它挂在这个上面Hang it right above this for an amazing array 在一个阴暗的房间就能形成一束迷人的反射光of reflections in a dark room. 不用花钱就能给你一种成就感The idea will give you sense of achievement without breaking your bank. 2.Michaels的3D花卉墙艺术2.3D Floral Wall Art by Michaels 我手头有足够多的室内植物和装饰性花盆I have enough of indoor plants and decorative planters for a while. 这里有些看起来不错Here’s something that looks equally good 维护起来还非常便宜的装饰but is super low on maintenance. 它就是3D花卉墙艺术This is the 3D Floral Wall Art 做起来非常有意思that’s incredibly fun to make. 你所需要的就是All you need is 一束人造花还有一个3D画布a bunch of faux florals and a 3D art canvas. 专注一些 10分钟内你就能With your focus, you should have a 3D floral bouquet 做出一个3D花束in less than 10 minutes. 我想它在任何一面墙上I assume it will looks 看起来都会很不错great on any wall. 小贴士:你甚至可以用花Tip: You can even use the florals 在你喜爱的照片上to create a 3D tiara 去构造一个3D王冠on your favorite photo. 只需在花蕾处剪下花朵Just cut the florals at the bud 用热熔胶粘在照片上即可and hot glue it to the photos. 在我们看最后一个创意前Before we get to our last idea, 如果对你来说这是一个新的频道I suggest you to press subscribe button 我建议你先摁下订阅健if this channel is new to you 和它旁边的铃铛图标and bell icon beside it. 这样每次发布新视频的时候This way you’ll be notified 你都会收到通知of our new videos every time I published them. 这个创意虽然是最后一个介绍 但同样重要Last but not least, 1.动手做陈列盒1.DIY Shadow Box 这里有个DIY教程教你如何用Here’s a little DIY tutorial for a coffee or a side table 咖啡桌或是靠墙桌做出陈列盒with its own shadow box. 这个陈列盒要有一个盖子和足够深的匣子The shadow box has an openable 盖子可以由强化玻璃做成lid that can be made of heavy duty glass 匣子被用作装饰and a sufficiently deep compartment 或用来存放物品that can be used for décor or for storage. 尽管看上去有点麻烦And despite looking like a cumbersome project, 但这个教程this tutorial 对初学者来说也容易上手makes it so easy even for beginner woodworkers. 假如你有一个旧咖啡桌If you have an old coffee table that can do 就让老物换新颜with a fresh lease of life, 立马就把它改造成一个陈列盒then go ahead and convert it into a shadow boxed one right now. 各位家庭装修爱好者们 以上就是所有装饰的小方法了That’s it fellow Home décor lovers. 希望你能喜欢我的这篇分享I hope you enjoyed my countdown through this list. 在关闭视频前Before you leave, 请为这个视频点赞like this video or share it with anyone close to you 或是分享给你的好友in your social media account. 欢迎大家在评论框评论或者提供建议Do liven up the comment box with your reaction or suggestions. 最后 下次再见 谢谢观看And lastly, Until next time, Thanks for watching.
  • 2021-09-0133m²香港小公寓改造The stories gives meaning to any design故事给任何设计赋予了意义 and I thought when is located next to the forest we should create a tree house我认为既然住在林边 我们应该建造一个树屋 because of something that was quite dreamy因为那样会很梦幻 and the same time very cozy也很温馨 the apartment is located in the middle of Hong Kong这栋公寓坐落在香港的中心地带 there’s not much of greenery area especially in the center of the city香港的绿化区域很少 尤其是市中心 so we actually really treasured a moment when we actually have an opportunity 所以 我们很珍惜这个 to build an apartment next to the hillside在山坡旁边拥有一座公寓的机会 this apartment is 33 square meters for the interior这栋公寓的室内面积是33平方米 four square meters for the balcony有一个4平米的阳台 I live in the apartment with my dog and我和爱犬一起住在这间公寓里 we each have our own corners我们都有各自的空间 the apartment is about three years ago at that time his one-bedroom apartment公寓是三年前买的 那时它还是一居室 and what I’ve done here is I demolished petitioning wall后来 我拆除了隔断墙 and built a tree house然后建了间树屋 after we you kind of break the wall拆除隔断墙后 it created like a panoramic view that frames the outside窗外的景色就变得很开阔了 I think a lot of the challenges comes in to like working with the existing built我认为 许多挑战来自于与现有的建筑格局相融合 that is being provided by the apartments that when I purchase当我买下这间公寓时 它就是那个样子 for the kitchen they made it out of brass and wood and that’s why I want to keep it厨房是黄铜和原木搭配的 我想保留下来 because there’s a already a very nice kitchen因为这是个很棒的厨房 we only have like a simple dark blue color我们只需要涂上一些暗青色 to echoes the kitchen to highlight the gold and not having overtly too blink既突出黄铜的颜色 又不至于让它太耀眼 and at the same time put in a few elements which is custom that is gold与此同时点缀上一些定制的金色元素 also like the Tom Dixon light adjacent to the sofa比如沙发边上的Tom Dixon灯具 a lot of people saying that in a small apartment you shouldn’t be using very dark colors很多人说小型公寓不宜使用深色调 it’s really kind of depends on what kind of situation you are in其实 这取决于你自己所处的情况 if you’re trying to frame the view of the outside如果你试图突出外面的风景 so the outside take presents as opposed to the inside那么应该突出窗外的景色 与室内形成对比 it actually helps you connect yourself to the outside这其实是在帮你完成与外部空间的交融 I bought and a patricia Urquiola terracotta tiles我买了一块Patricia Urquiola设计的赤陶土瓦 and clad the outskirt of it并给土瓦的外面涂了一层金色 and it worked perfectly with the timber frame它们和木质架构的搭配很完美 also the dark and the light is about creating sequences房间里深浅色搭配是为了构建空间序列 downstairs of the treehouse is only six foot and upstairs four foot树屋下方只有六英尺高 楼上约四英尺 it actually allows me to host dinner parties below the tree house这让我有足够的空间在树屋下面请朋友吃晚餐 when you get up to the tree house 走进树屋 all side of the walls including the ceiling包括天花板在内 每面都包上了松木 is all clad in Pinewood and when you’re inside the space you have a身处其中 really tiny slip of window that kind of looks out into the forest透过细长的窗户 目之所及 皆是森林 feels really cozy 这种感觉很惬意 one side of the was part of the closets其中一面墙是衣柜的一部分 so what I did to the closet is所以我对衣柜的处理是 the lower part I clad it in in paints that matched the dark blue paint下半部分涂上与楼下相匹配的暗青色 downstairs so when you’re in the lower level you feel like you’re in one space因此 当你站在下层时 感觉是一个空间 but when you actually get to the upper level it’s all kinda and timber so you但站在上层 被木质材料包围时 already feel like you’re in another space像是进入了另一个世界 because they want to minimize any vertical element in the kitchen 他们想弱化餐厅里垂直的元素 they’ve divided it into two under counter or因此 厨房安装了两台下嵌式冰箱 fridge so one is the freezer and the other one is just a normal fridge一个冷冻冰柜 一个冷藏冰箱 it is very quiet living next to forest住在森林边很安静 and it’s very convenient because it’s in the middle of Hong Kong 因为地处香港中心 生活也很方便 and is nice to actually be able to look into something而且 在香港 能看到混凝土大楼以外的东西挺好的 other than concrete in Hong Kong so we really want to treasure this that kind of view when you’re in here因此身处这里时 我们很珍视这样的景观 Thanks for watching . Subscribe to our Youtube channel感谢观看 请点击下方频道标志关注本频道 by clicking on the logo and notification bell to receive updates and our latest episodes.并打开通知 以获取更多更新内容
  • 2021-09-01最适宜的每周锻炼频率你可能听过哥们姐们说You might have heard your bros and broettes say 恢复期更为重要that recovery days are more important 每天都锻炼并不好and working out every day is bad. 但有些哥们儿却笃信每天锻炼有好处But some bros religiously believe in the value of training daily. 所以 确切地讲每周应该实际锻炼多少次呢So, exactly how many times should you actually work out per week? 当然 休息日是很重要的Certainly, rest days are important 毕竟 力量与肌肉生长相适应的过程并不发生在健身房里After all, strength and growth adaptations do not occur in the gym, 而是发生在你的睡眠和恢复期rather during your sleep and recovery. 但如果你只是一边在跑步机上步行两小时But if you’re only walking on a treadmill for two hours 一边在手机上看肥皂剧while watching telenovelas on your phone 那么休息可能没有那么重要rest probably won’t matter much then. 另一方面On the other end, 如果你竭尽全力举起自己的极限重量if you’re busting your booty lifting the heaviest weights possible 每次锻炼中都达到极限次数for as many times as possible each workout 休息的确很有必要rest indeed is necessary 重要的是Factor that matter is 当你决定应该多久去一次健身房时when deciding how often you should go to the gym, 你首先要考虑日常锻炼中的两件事:you need to fisrt consider two things about your workout routine: 强度 也就是你所推举重物的重量the intensity,aka the heaviness of the weights you are moving 运动量 即你的运动强度乘运动次数与组数and volume, aka your intensity times reps and sets. 调整三个因素中任意一个时 另外两个因素会受影响When adjusting any of these three factors, you will affect the other two. 这将会改变你对and consequently will change the answer 每周应该训练多少次的想法to how many times you should be training per week. 你需要考虑一下You have to ask, “首先你要在健身房做些什么”“ What are you doing in the gym in the first place? ” 如果你要做很多高强度损伤型训练If you do a lot of high intensity failure type training 那么你当然应该更频繁地休息then certainly you should rest more often 对于力量为目标的训练In terms of strength goals, 你通常会举很重的重物 这样就会很疲惫you’ll typically lift very heavy weights, thus become fatigued 并且需要更长的恢复期and demand more recovery. 就增肌而言 运动量是肌肉增长的根本因素In terms of building muscle, volume is the ultimate factor dictating growth. 如果你熟悉我的训练组合视频And if you’re familiar with my reps and sets video, 你可能会有印象you might have the impression 更多的运动量确实意味着更大的增肌量that more volume will indeed mean more gains. 但是 运动量越多不见得总是好的Unfortunately,more is not always better. 当运动量增加 你的疲劳水平会上升As you ramp up volume,your fatigue levels will raise 正如它随高强度训练上升一样just as it does with high intensity training 如果你没有足够的休息If you forgo adequate rest, 你的身体会超负荷 疲劳会加重 表现会受影响your body begins over reaching where fatigue increases and performance suffers continue 持续的不休息 并且过度的训练Continue to avoid rest and you begin overtraining, 在某种程度上你甚至可能会很开心at which point you’ll be happy to even be 仍有足够精力拿起勺子去吃早饭energized enough to pick up your spoon toeat breakfast! 一些研究表明运动量是有极限的Some studies also show that a threshold of volume exists, 也就是从某种角度来说meaning that at a certain point, 增加更多运动量对你并不会有任何好处adding more volume isn’t going to do youany good anyway. 更不用说疼痛感Not to mention soreness, 它会轻易削弱你的表现which can easily cut down your performance. 这也就是说 通常All this being said, typically, 训练间需要间隔48小时的休息 研究表明you want 48 hours of rest in between training, as studies 肌肉蛋白合成将在此时间正常进行do show that muscle protein synthesis will run its course in this timeframe. 但是这不意味着你but,that doesn’t mean 在休息的时候必须完全忽略健身you have to skip the gym entirely during rest. 一种更流行的最大限度恢复及训练方式One of the more popular ways of maximizing recovery and training 是通过 “肌肉群专项训练”is through a “ bro split.” 你一天锻炼肌肉群的一部分You’re training a subset of muscle groups on one day 然后第二天锻炼不同的部分and then any different subsets the next day the 目的是在训练一组肌肉的同时放松其他肌肉the intention is to rest one set of muscles while training the others 通常来说 专项训练涉及到将拉伸运动generally bros splits involve splitting your “ pull ” movements, 如引体向上 背部运动like pull-ups and back rows, 与“推举运动” 比如卧举 肩部推举分开进行from your “pushes,” such as bench and shoulder presses. 两种训练间做踢腿运动 或至少尝试一下And somewhere in between you throw in legs or… at least try. 通常这需要每周持续4至5天的锻炼Typically,this will result into training 4-5 days per week, 使每处肌肉群至少锻炼2次allowing you to hit each muscle group at least twice, 这被研究证明是最理想的运动量which research has shown to typically be the optimal amount. 但这并不意味着全身锻炼没有作用But this doesn’t mean full body workoutsdon’t work. 只要注意你的疲劳度并且合理的休息Just be mindful of your fatigue and rest accordingly. 专项训练也不能对疲劳免疫Bro Splits are not immune to fatigue neither, 因此 你应该花更多时间休息thus, you should take more rest days or change 或者将强度或运动量调整至合适的状态the intensity or volume of your training whenyou see fit. 如果你只是对研究结果感兴趣 下面是细节分解If you’re just interested in the research,then here’s a breakdown: 一般而言 研究结果认为Generally,the studies tend to agree 训练的中等强度大致在that training at a moderate intensity between 60 一组训练最大强度的60-75%to 75 % of your one rep max, 每天每组肌群最多四组 每组8至12次with roughly 4 sets of 8-12 reps of each muscle group, two 一周两次或者最多三次times a week with some exceptions for three times, 对增肌是最好的will be best for muscle gains. 至于肌肉力量 以稍高的强度训练For muscle strength, training at a slightly high intensity 即每组训练最大强度的80-90%of 80-90 % of your one rep max per muscle group 每组肌肉练4至8组with a range of four to eight sets per muscle group 每周两次适合大部分人群two times a week will suit the majority of the population. 大概是每周四次 作为一个专项练习And that’s roughly 4 times a week on a split. 同样的 调整低强度运动的天数Also,adjusting some days of low intensity training, 减少运动负荷 也是最有效的疲劳恢复法aka Deloads is best practice for fatigue recovery. 初级和中级举重运动员更容易Beginners and intermediate lifters also tend 避免更高频度的训练to be able to get away with higher frequency training 而优秀运动员或长期举重选手 会因为有更多的恢复期受益while elite athletes or long-term lifters can benefit from more recovery. 所以老实说 训练的次数So honestly, the amount of times you train 会因人而异can vary quite a lot from person to person. 视情况而定It… just… depends. 在一天结束的时候At the end of the day, 根据你的生活方式和你的亲身体验it will depend on your lifestyle and your own experimentations. 测试一下 听从你身体的感受Test things out, listen to your body, 采取能够达到你最好训练效果的训练频率and go with the frequency that gives you the best results. 记得在下面的评论中分享你关于训练频率的想法And share your thoughts on training frequenciesin the comments below. Like, 如果你喜欢这个节目的话 记得分享和评论share, and subdibbledo if you enjoyedthe video. 最后 谢谢观看As always, thank you for watching!
  • 2021-08-30腿型决定最适合你的锻炼方式Everybody tends to think that perfectly toned legs take months of hardcore exercising.人们普遍认为 练就健美的腿型需要数月的艰苦训练 good news folks各位 好消息来了 all you actually need is to know your leg shape事实上 你所需要做的是了解你的腿型 do 3 exercises specifically catered to it, and you’re all set!针对性地去做三种训练 就可以达成目标 So let’s get right into it…让我们开始吧 There are four main leg shapes:常见的腿型有四种 bow-legged, knock-kneed, false curvature, and normal.O型 X型 OX型 以及大众型 To figure out which one of them is yours,想知道你是哪一种的话 stand straight with your feet together, and上身直立 双脚并拢 look in the mirror to see where your legs touch.对照镜子检查自己的双腿哪里有碰触 Don’t forget to pay attention to别忘了留意一下 your thighs, knees, calves, and ankles.你的大腿 膝盖 小腿和脚踝是否碰触 Bow-legged shapeO型腿 If you notice your knees bending slightly outward, you probably have a bow-legged shape.其特征为 膝盖微微外翻 The main goal for this leg type is to pull the knees closer这种腿型的人 首先应该强化某些肌群 by strengthening the muscles使得膝盖合拢 and then stretch the muscles to pull the knees out.通过这些肌肉的伸缩让膝盖收紧 Thankfully, these 3 simple exercises can do the trick!幸运的是 以下三种简单的运动很有效 1. Pistol squats1 手枪蹲 Pistol squats are basically one-leg squats.手枪蹲即单腿蹲 These guys give a great workout to tons of your leg muscles,这项锻炼能很好地锻炼腿部肌肉 including your hamstrings, gluteus maximus, calves, and the insides of your thighs.包括腿筋 臀大肌 小腿 以及大腿内侧肌肉 So to perform a pistol squat,做手枪蹲的时候 stand straight and lift your right leg up.你需要先站直 抬起右腿 From this position lower down, squatting on your left leg, and come back up.从这个姿势下蹲 用左腿蹲 再站起 Repeat the same thing 10 times for each leg.重复这个动作 双腿各10次 The key to this exercise is to engage your core这个动作的关键是核心肌群发力 while keeping your knees soft.并保持膝盖放松 okay if you need to use a wall or a chair for some balance,可以先扶着墙或椅子 以保持平衡 with time you bulid enough strength to do pistol squat on your own.久而久之你便有足够的力量自行完成动作 2. Figure 4 stretch2 “4”式拉伸 This exercise is kind crazy,这听起来有点疯狂 but it’s unbelievably effective for a bow-legged shape.但对O型腿的人来说非常有效 It mainly targets your hip’s internal rotators这主要强化臀部内部的回旋肌 improving the flexibility of your hip muscles.并使你的臀部肌肉更加灵活 To start the exercise, lay on your back and做这个动作时 仰卧 place your right ankle on top of your left knee.把右脚踝放在左膝之上 Now bring the legs up and grab your left leg right below the knee.然后抬腿 从左膝下抱住左腿 Hold this pose for about 30 seconds, return to the initial position保持这个姿势30秒 然后回到初始位置 and repeat the same thing for the other leg换另一条腿重复同样的动作 Don’t forget to breathe correctly别忘了保持正确的呼吸 inhale deeply through your nose, pause for a moment,用鼻子深吸气 屏一会儿气 and then exhale slowly through your mouth.然后用嘴慢慢地吐气 3. Toe touching3 立位体前屈 Toe touching is really quick and easy,立位体前屈非常快捷易做 you can do it anywhere, anytime, no special equipment necessary.无论何时何地都可以做 也无需借助任何特殊器材 It mainly focuses on stretching your hamstrings and outer thighs.这主要是为了拉伸腿筋和大腿外侧肌肉 So begin by standing straight做这个动作时 站直 and placing your feet a bit apart.双腿微微分开 Bend down and try to reach your toes.弯腰 尽可能用手够到你的脚趾 Keeping your knees together and straight.膝盖向内收紧并伸直 Freeze for a second and come back up.定住一秒 然后回到原姿势 Do the same thing 10 more times, and your workout is over!重复10次以上就可以了 If you need help keeping your knees together,如果膝盖难以保持向内收紧 roll up the towel and hold it with your knees.可以用毛巾捆绑固定双膝 And on the contrary, if the exercise feels way too easy,相反的 如果觉得这个动作太容易 make sure to elevate your heels a little bit.可以微微抬起脚后跟 Knock-kneed shape X型腿 When you stand still, 当你站立时 are your thighs close to each other but your shins don’t touch at all?你是否大腿贴紧了 但小腿却完全分开了 Then you have knock-kneed legs如果是 那么你属于膝盖内扣 Or, as they are often called X-shaped legs.也就是经常所说的X型腿 This leg shape means that这种腿型说明 you have weak muscles on the outside of your hips and thighs你的臀部和大腿外展肌力量较弱 but very tight ones on the inside.而大腿内侧肌肉紧绷 And we’re gonna work on that!现在 让我们来解决这个问题 Side Lunges 1 侧弓步 This was one of the most popular leg exercises 这是最流行的腿部训练之一 and it’s perfect for knock-kneed legs.也非常适合X型腿的朋友们 Side lunges target your inner and outer thighs as well as your hips,侧弓步针对大腿内外侧和臀肌 making your legs nice and slim.并让你的腿更纤细美丽 Stand straight and place your hands on your hips.上身直立 手自然垂放于臀部两侧 Then take a big step to your right接着向右迈一大步 bending your right leg, while keeping your left leg straight.弯曲右腿的同时 左腿保持笔直 Return to the initial position然后回到初始姿势 and do the same thing for your left leg.换左腿 再做一次 Make sure to do at least 10 side lunges for each leg.双腿各做10个以上 You can also use dumbbells当然你也可以借助哑铃 to make the exercise even more challenging and effective.使你的训练更有挑战 更为有效 Lying hip abduction 2 侧卧臀部驱动抬腿 knock-kneed legs basically suggests that you lack hip strengthX型腿意味着你的臀肌缺乏力量 and the lying hip abduction exercise takes care of it.侧卧抬腿有助于改善这一点 It makes your outer thighs and hips work它能刺激你的大腿外侧和臀肌 balancing everything out.平衡腿 臀和其它部位肌肉的力量 It’s pretty easy to do as well –这个动作也非常容易 just lay on your side, raise your top leg up只要侧卧 抬起上面的腿 hold it like this for a sec, and lower it back down.保持这个姿势一秒 再把腿放下 Repeat the same thing 10 times for each leg双腿各10次 and that’s it!就大功告成了 Keep in mind that需要时刻记得 both of your legs should be either perfectly straight or only slightly bent.你的双腿要么伸直 要么微曲 Side step-ups3 单腿上台阶 Here’s another exercise to get the outer thighs made of steel!这是另一种让你拥有结实大腿外侧的训练 Moreover, this type of step-up can effortlessly improve your balance此外 它还可以轻松提升你的平衡性 and protect your lower back.保护你的下背部 Stand near a bench站在长凳旁边 (you can use a chair if you’re doing this exercise at home)如果你在家锻炼 可以借用椅子 place your right foot on it, and lift up your body将右腿放在上面 并用右腿提起身体 placing your second foot on the bench or chair as well.换腿 做同样的动作 Then go right back to the initial position.然后回到初始站姿 As always, 10 times for each side should be your minimum.按照惯例 双腿至少各10次 Make sure to keep a steady breathing pattern throughout the exercise, by the way顺便说一句 全程必须保持呼吸稳定 inhale when at a starting position and exhale as you go up on the bench.初始站姿时吸气 迈腿上凳时呼气 False curvature OX型 If your knees touch如果双膝相触 but your lower legs actually go outward and look way too skinny,但小腿向外打开 看起来很瘦 you’re probably in the false curvature group.那你应该属于OX型腿 To correct this要想矫正这种腿型 you just have to increase the muscle bulk of your lower legs,你需要加强小腿的肌肉群 and these 3 exercises can help you do just that!下面三项训练可以有效帮到你 1. Heel raises 1 踮脚跟 Heel raises are the easiest exercise you can think of这是你能想到的最简单动作 just stand straight and raise up on your tip-toes at least 10 times.上身直立 踮起脚尖 重复至少10次 This simple movement significantly increases your calf strength, gradually changing your leg shape.这个简单动作能强化小腿力量 并逐渐改善腿型 If you have trouble keeping balance,如果难以保持身体平衡 you can hold a chair or stand next to a wall.你可以借助椅子或靠墙站立 2. Walking or running stairs2 跑楼梯 Walking, and especially running stairs is a great cardio workout.走楼梯是很好的有氧运动 跑楼梯更是如此 It makes your glutes, calves, and hamstrings way stronger它使你的臀大肌 小腿肌肉和腿筋更加强壮 toning up your legs.从而塑造你的腿 So next time you have a work break,所以下次工作休息时 just walk a flight of stairs你可以走一段楼梯 to really make your muscles work!来锻炼你的肌肉 Deep knee bends 3 深蹲 The biggest advantage of this exercise is这个动作最大的好处是 that it causes your muscles to contract.能让你的肌肉收缩 This process boosts your blood flow这可以促进血液循环 and doubles your results, while also preventing strains.让锻炼事半功倍 同时避免疲劳 To perform it you have to place your feet shoulder-width apart做这个动作时 双脚分开 与肩同宽 and squat as low as you can,接着 用尽可能慢的速度下蹲 keeping your feet flat on the floor.保持双脚全脚掌踩实地面 Make sure to do about 10 deep knee bends every single day.确保每天做10个深蹲 If the exercise feels too easy,如果这个动作太简单 try to elevate your heels slightly or add dumbbells to your workout.可以尝试轻抬后脚跟或是借助哑铃 Normal shape最后一种:大众型 And finally, if your legs touch each other最后 如果你的双腿相触 at the upper thighs, knees, calves, and ankles大腿上部 膝盖 小腿都相互接触 and have only one tiny gap from the ankles只有脚踝到小腿中部 all the way up to the middle of the calves,有一个小小的空隙 you fall into the last leg shape category.那么你属于最后一种腿型 Nobody bothered to create a proper name for it,没有人闲着无聊给它取个名字 so it’s just considered to be normal.普遍认为 这种腿型是正常的 However, this doesn’t mean然而这并不意味着 that you can’t make your legs look even more fabulous!你的腿就不能看上去更完美了 So I have 3 cool exercises for you too.因此我为你准备了三项很酷的训练 Squats 1 蹲起 Squats are probably the most effective leg exercise ever created!这大概是目前最有效的练腿动作 They cover multiple crucial muscle groups,它能锻炼到许多重要的肌群 including hamstrings, calves, abs, and glutes.包括腿筋 小腿肌肉 腹肌 臀大肌 Your starting position for this one should做这个动作时 be standing up with your feet shoulder-width apart.先站立 双脚分开与肩同宽 Now squat down, keeping your back straight.然后下蹲 背保持挺直 Stay in this position for a couple of seconds and come back up.保持这个姿势数秒 然后回到原姿势 If you wanna get to your final goal faster,如果你想更快达到终极目标 use weights and repeat this exercise可以借助重物 at least 10 times every single day.并重复动作至少每天10次 One week in and you’ll see your legs transforming!一个星期的时间 你的腿就会有质的飞跃 Glute bridge 2 臀桥 Glute bridges mainly work on your abs (cool),主要锻炼腹肌 your hamstrings (even better), and your glutes(obviously).强化腿筋和臀大肌 So to get all these muscles working,为了同时锻炼这些肌肉 lay flat on the floor and bend your knees平躺 屈膝 so that your feet are directly under your knees.让你的脚在膝盖的正下方 Then lift your hips up, hold this pose for 2-3 seconds,然后抬起臀部 保持2-3秒 and return back to the initial position.再回到原姿势 For the best results, pay attention to your breathing pattern为了达到最佳效果 请注意呼吸节奏 ( inhale at the starting position and exhale as you raise your hips )平躺时吸气 抬臀时呼气 and squeeze your glutes each time you perform a bridge.每次臀上顶时用力收紧臀大肌 Walking lunges3 行进弓步 This precious exercise doesn’t just target a couple of muscle groups like most exercises do –和其他训练相比 这组训练可贵在 it works your entire leg!它能锻炼到你的整条腿 Your thigh muscles count as well,包括大腿肌肉 so it’s basically the most symmetrical leg toning you can get.所以 这几乎是最全面的腿部锻炼动作 To do a walking lunge, stand straight, keeping your feet together.做这个动作时 上身直立双脚并拢 From here take a big step forward向前迈一大步 and lower your body into a lunge.身体下沉 完成弓步 Push your back foot up and step next to your front foot.抬起后脚 并移至前脚处 Do 10 walking lunges forward,向前走10个弓步 then turn around and do 10 more back to your starting point.转身 再走10个弓步 回到开始的位置 The only thing you have to remember is to唯一需要牢记的是 keep your knees at a 90-degree angle.做弓步时膝盖保持90°弯曲 And there you go!就是这样啦 If you do all the exercises from your leg shape group regularly,如果你定期做那些适合你腿型的锻炼 it won’t be long ‘till you see the first positive results.不用多久 你就能看到可喜的效果 Good luck!祝你顺利! And how do you keep your legs in shape?各位 你们是怎样保持腿型? Let me know down in the comments!请在评论区回复我们 If you learned something new today,如果你今天学到了新东西 then give this video a like and share it with a friend.请点赞 并分享给你的朋友们 But – hey!嘿等一等 – don’t go anywhere just yet!别急着走呀 We have over 2,000 cool videos for you to check out.我们有2000多个精彩视频 只等你来 All you have to do is pick the left or right video,你只需选择你喜欢的视频 click on it, and enjoy!点开它 并欣赏它 Stay on the Bright Side of life!站在生活《闪光点》的一面
  • 2021-08-30如何矫正膝关节外翻最近好吗? 小伙伴们JEFF: What’s up, guys? 这里是Jeff Cavaliere ATHLEANX.comJeff Cavaliere, ATHLEANX. com. 今天我们来讲讲“X”型腿Today we’re going to talk about knock-knees. 更专业的叫法是“膝外翻” 形容膝盖内扣的状态Something more technically called”Knee Valgus”,but it’s when our knees start to cave in, 当你变成这样时 你看起来就像一只小雏鸟and you get that look that looks like a little, baby bird. 你可能不会喜欢这样 更重要的是You probably don ’ t like it, but more importantly, 它正在蔓延并损伤it’s causing, and wreaking havoc on the rest 你身体的其他部位of your body. 这点毋庸置疑I promise you. 在这我要介绍两种膝外翻的类型But there are two types of this. 第一种——不是那么严重The first – and a little less severe 它只会在你– is the type that actually happens only when you 做特定的运动时发生do certain exercises. 一般是 下蹲More importantly, the down, 或者深蹲的时候 除此之外(你的姿态)都是正常的or bottom portion of a squat, but otherwise, you’re good to go. 你只会在深蹲的最后的阶段发现这种情况You only see it in that bottom portion of a squat. 另一种是总以X型腿来走路的人Versus the other people who walk around with knock knees all the time. 他们的膝盖总是向内扣They have that inward caving of the knees all the time. 如果你不矫正膝外翻 它们便会导致一系列问题Both of them are going to cause a problem if you don’t fix them. 我会教你如何去矫正这两种X型腿I want to show you how to fix both of those. 那么就从其中不太严重的类型开始吧So let’s start with the lesser of the two, 现在我们让Jesse到杠铃下and we’ll get Jesse under the squat bar to 做一下示范help show that. 现在我们可以清晰地看到Jesse的膝盖So here we are now with a great view of Jesse’s knees. JESSE: 嗨 大家好JESSE: Hey, everybody. JEFF:虽然现在不是你想要看到的JEFF: Not what you wanted to see here, 但我保证它待会儿会更直观地帮助你but I promise you it’s going to be helpful to 明白什么是膝外翻 我们先来讲讲第一种情况understanding what it is, when we talk about that first, 它相对来说是不那么持续 更为短暂性的情况less permanent, more transient, 或者说是”功能性”足外翻or’functional’ valgus that we get. 特别是在深蹲的时候Especially on a squat. 我想让你看看它是怎么发生的I want to show you why that really happens. Jesse 现在你可以上来握住杠铃Jesse, why don’t you come on and grab the bar. 当Jesse下蹲的时候 会发生什么呢 这就是你会看到的What’s happening is, as Jesse goes down to a squat, this is what you’ll see. 它蹲得越低 膝盖内扣越厉害As he gets down lower, the knees cave in, 然后当他起来时 膝盖 逐渐打开变回原样and then as he gets back out the knees will go back out again. 再演示一次So show it again. 这时会内扣 然后变回原样In, they cave, and then they come back out. 下蹲Go down. 它们内扣 然后又变回原样They cave in, and then they come back out. 为什么它们会内扣Why are they caving, 为什么膝盖是在深蹲最后的阶段像这样内扣and why are your knees caving in like that at the bottom? 大多数情况下 它是股四头肌力量不足导致的Mostly it’s due to a lack of strength in your quads. 就好像当我正在做前臂弯举时So similar to when I’m doing a bicep curl, 我们知道前臂弯举最难完成的部分是这里we know the hardest part of the curl is right here, 在中间的位置in the middle of it. 这时我们的上臂和前臂成90度夹角Where our arms and elbows are at 90 degrees. 所以当我需要去So what happens when I need to get 完成这部分动作时会发生什么?through that part of the range of motion? 我要么抬起我的手臂I either lift my arm up, 让肩部来帮助完成动作 要么倾斜背部to let the shoulder help me out here, or I lean back to let the 让腰部来帮忙low back help. 但这两者都是尝试去将杠铃举得更高But both of them are trying to lift the bar higher to get me 来超过那个运动范围out of that range of motion. 只要我通过了这一部分As soon as I can get past that part, 然后这些代偿通常就没有了then all those compensations usually go away, and 我能够去继续做屈臂I’m able to resume doing an elbow curl. 当深蹲的时候会发生什么 再来做一次What happens here at the squat – come down again. 当我们蹲到这个位置When we’re down in this position here, 在90度 最大程度给股四头肌加负maximally loading the quads, right at that 90 degree, 或在更低一点儿的位置or a little bit lower position; 如果你的股四头肌不够强壮 那么它们就需要if your quads aren’t strong enough here, they have to get 更多的补充和帮助recruitment and help. 继续Go ahead. 然后他们就会带动Then they will pull on the muscles that are 最能够帮助完成这个动作的肌肉in the best positon to be able to do that. 那就是内收肌 或是腘绳肌That is the adductors, or the hamstrings. 我们知道在这个双脚距离We know with feet in this position here – 通常比肩部距离宽的位置usually wider than shoulder width – 当下蹲变为深蹲时 膝盖会向外走and the knees tracking outward as you go down, into the squat like that – 这个时候 受牵拉最多的是内收肌群into the squat like that- the biggest stretch is on the adductors at the moment. 所以它们真的可以拉住膝盖So they can actually pull. 暂时给你一点向内的力Momentarily give you a little bit of that. 他继续起身He keeps coming up. 正在通过那个”困难点”Right past that point now, 深蹲对他的股四头肌来说不再那么难it’s no longer that difficult on his quads. 所以现在它们可以摆脱它So now they can get out of it, 他可以继续完成没做完的部分and he can come back up the rest of the way. 所以代偿经常发生在股四头肌比较弱So it’s compensation for usually having a weakness in your quads 不能承受施加在你的肩部上的负荷的时候that can’t withstand the load that you’re putting on your shoulders. 所以有两条简单有效的 最小化负荷的途径So the two easy ways to minimize that, and work around that, 第一点你可能并不喜欢number one– your ego isn’t going to like this– 那就是减少你使用的杠铃的重量it’s to lessen the weight that you’re using on the bar and 确保你每一次重复动作的时候 都不会发生膝盖内扣make sure you can command every, single rep without allowing the knees to cave in. 第二点 尝试在站立时两脚位置变窄一些Number two is going to be to narrow your stance a little bit 这样 你就不会用内收肌代偿so you aren’t putting the adductors at this mechanical advantage, 这个方法真的有用 然后……旺财来了 拜拜and this ability to really do that, and – there goes Lucky. Bye, 旺财!Lucky! 来帮助在这里负担 帮助你蹲到最深To be able to kick in here, and help you at the bottom. 下一个你可以做的是The next thing you can do though, 真正强化你的臀部肌肉is you can actually work to strengthen the hips themselves, 这对每个人来说都是一个更好的长效的方法which will be a better long-term approach for everybody. 包括现在我们将要介绍的更严重的那组Including the more severe group here, which we’re going to address now. 所以让Raymond来让你更清楚发生了什么So it helps to break out Raymond to show you what is actually going on, 为什么你的膝盖会变成那种状态――and why your knees are in the condition – 可能没有这么糟糕 ――但他的膝关节是外翻的hopefully not this bad – but he’s got knock knees here. 他的膝内扣着He’s got knees that cave in. 我是说I’m saying that, 这种情况更糟糕these are things that are in a more severe condition. 它们一直发生在你身上They’re happening to you all the time. 它不止是功能性的 只在一次训练中发生It’s not just functionally, with a single exercise. 所以这里发生了什么?So what’s happening here? 首先你必须明白The first thing you have to understand is, 当你观察膝关节本身的时候when you look at the knee joint itself, 它其实并不真的是一个整体it’s not really an entity. 它其实是由 两块骨头支撑起来的It’s actually just the result of two other bones that are making it up. 我把这称之为”从属”关节I call this a consequential joint 因为当说到膝关节时 你所谈论的膝关节本身because it doesn ’ t really matter what you’re talking about, 并不重要in regard to knee, 除非你真的去讨论 底部的胫骨怎么了unless you want to talk about what’s actually happening in the tibia, from the bottom, 以及上面的股骨发生了什么and what’s actually happening from the femur, at the top. 因为正是这两块骨头Right. Because it’s the reaction of what’s going 所发生的 会决定膝关节on with those two bones that determines what’s going 发生什么on with the knee. 你不能指望单看膝关节能够找到问题根源You never want to look to the knee for the source of the problem. 你得看它的上面和下面You look above, and below. 所以我们先看下面 这是引发很多问题的地方So let’s start below because this is where a lot of stuff happens. 我会通过我自己来向你展示I’m going to show you on myself here, 扁平足是如何导致膝外翻how flat feet can really, really contribute to this knee valgus, 以及你需要做什么来消除它and what you need to do to fix it. 因为我们知道腿的正常位置是这样的Because we know that a leg that sits properly should look like that. 当足弓塌陷向地面的时候As the arch here collapses toward the ground, 像这样 就会过度旋前as it will, and it over pronates. 和一些有扁平足的人的状况一样As it will with somebody that has flat feet. 你能看到它会让胫骨跟着它动You can see that it actually drives the tibia in with it. 像这样As this drives in, 如果这里保持打开 进而就会让膝关节 张开if this stays out here you’ve got this gapping going on here, at the knee. 然后就形成了膝外翻You’ve got that valgus. 所以你会这样张开So you’ve got that gapping, 并且膝外翻 都是因为这里过度旋前and knock knee because of this over pronation. 你的体重会导致(足弓)下降和向里塌陷All your bodyweight is driving down, and in. 所以如果我们能纠正这种情况So if we can correct this 我们就有机会让膝关节复原then we have an opportunity to get this back out, 让一些外翻的负荷从膝关节消失and take some of that valgus stress away form the knee. 如果你也关注到了髋部If you look at the hip here as well, 我们能做的是把股骨在髋关节的部位内璇what we can do is get some internal rotation of the femur in the hip – 就在上面 它会带动这里 再看一下right up here – that drives this, again, 向下 向里 产生 膝关节的外翻down, and in, and creates this gapping here of the knee. 从上面向下From the top down. 我们需要关注膝关节上部和下部We need to address both the top, and the bottom. 让我们从脚开始Let’s start with the foot, though, 讨论扁平足的情况 向你展示and talk about the flat foot condition, and show you 如何松解特定的肌肉how you can do some things to actually loosen up particular muscles, 加强另一些肌肉and then strengthen others to 来真正的解决它 让情况变好really start to fix this, and make this better. 所以我再来看一下脚部 从下往上So we have the feet again, from the bottom up. 如果我们想要解决膝关节现在的状况If we’re going to try to work on this knee condition here 我们应该确保从足部开始纠正we’ve got to make sure we’re fixing the feet from below 考虑到胫骨发生的变化就像我刚刚向你展示的because of what’s happening at the tibia, like I just showed you. 所以 这就是为什么它这么重要So now. Here’s why it’s so important. 当足部过度旋前When the foot over pronates, 下肢向下向里旋转what happens is this lower leg rotates down, and in, which 带动膝关节下降 让它向里扣brings the knee down and gaps it in like that. 我们知道 因为长期的保持这个状态We know what happens is the muscles on the outside of the leg here 腿部的外侧肌肉会适应性的缩短变紧get adaptively shortened, and tight because you’re in this position all the time. 记住 这是一个长期的过程Remember, this is the chronic form of this. 这是长期这种姿势的结果This is the one you’re in all the time. 这些肌肉变紧So these muscles get tight. 所以我想让你做这些So here’s what I want you to do. 首先The first thing is: 你需要对小腿外侧的扳机点you’ve got to attack this trigger point that’s located right on the 进行点按 就像Jesse展示的outside of that lower leg there, as Jesse’sshowing you. 你可以用你的手指来做What you do is, you can either take your fingers, 或者也可以用曲棍球棒 或者其他东西or you could take a lacrosse bar or something, 把手指放在那一点上and you put your finger on that spot. 然后你需要做的是像他这样Then what you want to do is rotate your ankle 旋转踝关节in the direction he’s doing here. 所以你其实要松解那个So you’re actually trying to floss that muscle – 正在你手指下面的 腓骨肌that peroneal muscle – underneath your finger there. 如果这真的是那个You’ll want to scream, 你需要处理的长期在这的扳机点or jump through the roof if this is actually something that you 你会想要尖叫 或者跳上房顶deal with on a long-term basis here. 这可能会非常的紧This is going to be tight. 在这最上面 你也会想拉伸这块肌肉On top of that, you also want to stretch thismuscle. 因此你可以做JesseSo you’re going to do the stretch here 向你展示的拉伸动作that Jesse’s showing you, too. 你要把腿交叉You’re going to cross your leg over, 然后脚趾向下弯 就好像and then you want to point your toes down, like you’re 你试着踮起脚尖走路trying to go up on your tippy toes. 从这里开始 你试着弯曲你的脚Then from there, you’re trying to twist your foot 同时 把它向下 拉at the same time that you’re pulling it down. 朝向天花板向上弯曲You’re trying to twist it up, toward the ceiling. 好的地方是 在这个姿势下The good thing here is because of the position 髋关节是外旋的of your hips here, into external rotation, 任何待会儿你会看到的 髋关节内旋导致的紧张any of the hip internal rotation tightness that you – which you’re likely going to, 都将会被解决as you’ll see – is going to be addressed here, too. 所以这是一举两得So it’s a great one-two punch. 除了刚刚的松解 现在你应该想办法增强那些But beyond that now you want to strengthen the muscles that are probably becoming too 太弱不能维持足弓的肌肉weak here, and not helping you maintain that arch. 正是这些肌肉让你无法Therefore, it’s not allowing you to keep 保持膝关节在良好的位置that better position at the knee. 所以你需要用弹力带So here’s where you would hook a band 绑在脚上做一些训练 有趣的是onto your foot and do some of the exercises here. Ironically, 这不仅仅是it’s not just trying to 增强处在对侧的 胫骨后侧的肌肉strengthen the muscle that’s on the opposite side here, which is the posterior tibal. 从功能上说 它与你松解的 腓侧的紧张肌肉 是相反的That…well is functionally opposite of what you’re doing for the peroneal muscles that are tight. 我现在可以告诉你I can tell you right now, 腓侧的肌肉可能也不够有力the peroneal muscles are also probably not strong. 你的整个“马镫”都是弱的Your whole stirrup there is weak. 所以你也要加强它们So you want to strengthen them as well, 你可以做这个练习and you can do that with this exercise here. 你实际上是尝试在You’re actually just trying to resist the motions 把你的踝关节朝这个方向拉的时候of eversion of the foot as you go 做踝关节的外翻and move your ankle in this direction. 因此关键点是So the point being is that, 你的肌肉在这里变紧 是因为重力your muscles got tight here because gravity is pulling you down in 会把你向下拉 而不是因为你主动that position, not because you’re actively pulling yourself down, 放下脚掌 变成平足into that flat footed position. 你让重力胜过了你You’re just letting gravity win here. 这会让肌肉在一个缩短位置That’s what’s causing these muscles to stay in this shortened position 随着时间推移 肌肉变紧and over time, become tight. 所以进行拉伸 加强两侧肌力So stretch them out, strengthen them on both sides, 你就会在正确的方向上 修复它and you’ll be moving yourself in the direction of fixing it. 至少是从下面部分来说At least from this point, down. 现在我们来看上面的部分Now let’s work on it from this point up. 我们已经解决了从下面到 膝关节的问题So if we’ve got the bottom up to the knee, 现在我们解决 从上面到膝关节的问题now we’ve got to work from the top, down. 这意味着我们的目标是髋关节That means we’ve got to target the hip 因为髋关节是控制股骨的because the hip is going to be what controls the femur here, 正如我们开始提到的which is really half of that knee joint, 它对膝关节的影响占一半as we talked about in the beginning. 现在我要告诉你I’m going to tell you right now, 最主要的导致膝关节外翻 股骨内旋的原因the number one problem that’s causing this knee, this femur, to internally rotate here 是腿部的外旋肌群 或者外展肌群疲弱is a weakness in the external rotators, or the abductors of the leg. 我可以告诉你 这与你做了多少深蹲无关I can tell you, it doesn’t matter how much you’re squatting. 与你作为一个深蹲爱好者有多强壮都没有关系It doesn’t matter how strong you are as asquatter. 与你做了多少弓箭步也没关系 朋友It doesn’t matter how much lunging you’re doing. Guys, 如果你不把关注点放到if you’re not paying attention to the small muscles of the hip here 让髋关节完成和控制外旋的小肌肉群that allow it to be externally rotated, and control the external rotation of the hip, 那么不管你怎么做 都是不够的then you’re not doing enough. 我知道这是很枯燥的事I know this is the boring stuff, 但做这个视频就是来让你 最终克服它but this video was made to help you finally overcome this. 所以 如果你能坚持每周两到三次每次三到四组So if you could commit to doing three, or four sets, two, or three times a week 长此以往 你会纠正你的膝外翻的状况you’re going to go a long way to finally fixing this position of the knee. 正如我所说 膝关节正在被“杀死”As I said, consequentially this knee is getting killed. 它必定会因为这个姿势而被废掉It’s getting destroyed here because of thisposition. 这种膝关节内扣的姿势This’knock knee’ position. 你试图做任何事情都是一场灾难You trying to do anything out of that is a recipe for disaster. 当我们回来看膝关节本身So when we look at the hip itself, 我们要它外展we’ve got to abduct it. 我们怎么让它外展?So how can we abduct it? 我喜欢这种侧方锻炼I like this side-lying exercise here 因为它能适用于各个级别的力量because it can be scaled to all levels of strength. 如果你从这开始So if you start here, 一个比较弱的位置 我们知道这很弱in a weaker position – we know it’s weak – 你可以把手放在地面上you’re going to put your hands on the ground, 你可以让你的脚在地上支撑你you’ve got your foot assisting you on the ground, 只需要在这一侧做平板上举and you’re just trying to go into this side plank lift. 你尝试着从底部开始 外展髋部来增强它You’re really trying to abduct that hip on the bottom there to start strengthening it. 我喜欢的是 我更强壮时不必一直停留在这个阶段What I like, again, is that I don’t have just stay there as I get stronger. 这会变得很容易It’s going to become too easy. 当我到达了进阶的力量想稍微提升一下难度的时候When I want to go a little more after advanced level strength here, 我可以移除手部支撑then I can take away my hand, 甚至是足部的支撑 让另一只腿也完全离地or even take away my foot and lift that other leg up, off the ground entirely 所以臀部完成所有这些训练后 开始外展了so all the work is now being done by that bottom hip, into abduction. 所以这是一个很好的以你自己为标尺的方法So it’s a great way to scale yourself and 来让你持续的锻炼臀部 让它完成自己的工作make sure you continue to put the heat on that hip, and make it do its job. 在这些之外 我们也要加强那些外旋肌But beyond that, we also have to strengthen those external rotators. 我需要做就是把这个弹力带What I like to do is take this band and wrap it just 缠绕在膝关节上部 不要在下面above the knee – not below, 因为我们不想膝关节扭转太多because we don’t want to torque the knee too much – 把它放在膝关节上put it above the knee. 我们允许 像Jesse正在做的这样We allow ourselves – as Jesse is doing here – 在髋关节内旋的范围做 只要能把这个动作进行下去to get himself into internal rotation at the hip, as far as it can go. 这样可以进行的 外旋的移动范围 是最大的So the excursions, the amount of range of motion that he has into external rotation, is maximized. 当他到这个位置时 训练开始As he gets into position here, now the exercisestarts. 现在他需要抵抗弹力带的力Now he wants to try and pull against the resistance of that band, 来向外运动get it all the way out here, 尽最大地外旋 保持一小会儿as far externally rotated as he can, hold it for a brief count, 慢慢的回到原位come back in nice, and slow. 离心控制是非常非常重要的 特别是谈到膝关节的时候Eccentric control is a great, great asset to have when you’re talking about the hip 因为当你做深蹲的时候 你会很自然的伴有内旋because as you go down into that squat you’re going to get internal rotation naturally. 但你同时想要离心控制好它But you want to be able to eccentrically control it as well. 所以这两部分练习你都得做好So you want to make sure you’re doing both halves of that exercise. 最重要的是 这些锻炼都能Most importantly, both of these exercises, 从上到下进行纠正 朋友们to start correcting it from the top, down. Guys, 你从底部向上you start from the bottom up, 你从上面开始向下you start from the top, down; 我并不关心你从哪里 开始I don ’ t care where you start. 但是他们都得锻炼But both of them have to be there 因为我们知道膝关节与它们都相关because we know the knee is a factor of both of them. 这就是全部内容了 小伙伴们So there you have it, guys. 不论你的情况是短期的No matter whether your condition is more temporary, 还是长期的 你可以发现or more long term, you see here that the areas 你需要关注的区域是相同的of attack you want to focus on are the same. 你需要从下面练起 然后向上走You’ve got to work from the bottom, up. 也可以从上往下练You’ve got to work from the top, down. 不要抱怨膝盖了 因为这不是问题所在Stop blaming your knee because it’s not theproblem. 即使它看起来如此糟糕Even though it’s the thing that looks so messed up, 那也不是真正问题的关键that’s not what’s really going on here. 你必须确保你找到了根本的原因You have to make sure you’re attacking the real root cause, 并坚持按照我示范and hopefully I’ve shown 给你的简单方式去锻炼you a very simple way to do that. 我还做了一个完整的合集I’ve also put together a complete program 想让力量训练回归科学that likes to put the science back in strength, 并且让你找到真正切实有效的方法but in a way that allows you to find the things that work, 只做有效的事do only the things that work, and 不要把时间浪费在无意义的事情上面stop wasting time doing the things that don’t. 这是我们所有课程一致的原则All of our programs are built on that same principle, 同时帮助你 像一个at the same time helping 运动员一样训练you look like an athlete. 在结束之后 我们都想表现的更好At the end of the day, we want to perform and look better. ATHLEANX.com 可以满足你Those are all available over at ATHLEANX. com. 如果你觉得本视频对你有帮助 欢迎在评论区留言If you’ve found this video helpful leave yourcomments below. 让我知道你还需要哪些帮助Let me know what else I can help you with and 然后在以后的视频中满足你I’ll do my best to do that in future videos. 好了 小伙伴们All right, guys. 下期再见See you soon.
  • 2021-08-30猫咪生态园过去的大概30年里我们一直在救助猫– We’ve been rescuing cats for almost 30 years. 一旦我开始收养猫 这逐渐变成了一种执念Once I started adopting, it become kind of an obsession 之后猫的数量就像是滚雪球般增长and then it just kind of snowballed. 我们现在有22只猫We currently have 22 cats, 这听起来很疯狂 也没有计划性which sounds insane,and wasn’t planned. 这是SmudgeThis is Smudge. 那里是Poppyseed Cheesecake ChocolateAnd so there’s Poppyseed, Cheesecake, Chocolate Secret Donut Vanilla Smoky MinibeanSecret, Donut,Vanilla, Smoky, um, Minibean Imibin Mikon Climber. 我忘了许多名字Imibin, Mikon, Climber. I’m forgetting a whole bunch. 我想不起别的了I can’t remember anymore. 你好 PepperHi, Pepper. 如果你是爱猫人士If you’re a cat person 对于我来说猫信任你的那一刻to me,the moment that the cat trusts you, 因为猫通常很机警 because cats are usually wary, 它们的信任让我觉得很惊喜I just find that aspect of it to be amazing. 我喜欢收养无家可归的猫I like to adopt cats that are hard to place. 你知道 我们收养黑猫You know, we take black cats,because of superstition, 因为它们很难找到归宿 我还喜欢收养怕生的猫are hard to place, and I like to take shy cats, 因为大多数人不愿意要它们’cause most people don’t want them. 所有猫都是不同的All cats are different. 有些喜欢社交 有些喜欢独处Some cats wanna be social, some wanna be their own space, 我们大概在25年前开始建猫道and we started building catwalks about 25 years ago. 这个房子到处都是猫道 喷泉The house is filled with walks, it’s filled with fountains, 到处都是水声both for the sound, 因为猫在那里喝水and because the cats drink from them. 回报就是我们和猫拥有这个禅意的经历The reward is that we have this zen-like experience for us and the cats. 22只猫 是22种不同的有意识的生灵22 cats, they’re 22 different sentient beings. 猫传染性腹膜炎(Cat FIP)一种对猫来说致命并且无法治愈的疾病 我第一次接触到FIP是四年前My first experience with FIP was four years ago, 我们已领养了两只小猫 其中一只叫Peanutwe had adopted two kittens and one of them, Peanut, 被诊断患有FIP 这个病我从未听过was diagnosed with FIP and I had never heard of it, 这个可怕的病症and it’s this horrible disease 幼猫和成猫都可能会感染that usually attacks kittens and older cats. Peanut从确诊到我们不得不对它进行安乐死只活了五天Peanut lasted five days from diagnosis to the time we had to euthanize her. 我被告知这种病很罕见 我想I was told it was really rare, and I thought, 我已经养猫养了25年I’ve been doing this for 25 years, 我不想再看见这种病first time I saw it,I’ll never see it again. 我们又收养了两只小猫Vanilla和Ms. BeanWe adopted two more kittens, Vanilla and Ms. Bean, 并且Ms.Bean被诊断患有FIPand Ms.Bean was diagnosed with FIP, 但是通过网络的奇迹but through the magic of the internet 和猫的名气and the fame of my cats, 我们接触到了加利福尼亚大学戴维斯分校I was put in touch with UC Davis. 他们正在进行药物试验They were starting a drug trial, Ms. Bean得到了救助and Ms. Bean was accepted. 最终她没能成功康复Ultimately,she didn’t make it, but they learned 但是他们通过研究它学到了很多but they learned a great deal from studying her. 我发现了Smoky 另一只患有FIP的小猫I found Smoky, another FIP kitten. 我当时有些害怕It was a little scary, 要知道我刚刚从痛苦中走出来knowing what I had just gone through, 但是我很可能要再经历一次that I was probably gonna go through that again. 但是Smoky不像Ms. Bean 它对治疗有反应But Smoky, unlike Ms. Bean, did respond, 这特别罕见one of the rare ones that did. 他经历了持续12周 每天两次痛苦的治疗He went through 12 weeks of twice daily painful shots. 治疗计划是这样 他再也不会离我而去了That was the protocol, and he would never run away. 他现在完全康复了He’s now completely recovered, 并且他是现在仅有的几只and he is now one of the very few cats 能从FIP中活下来的猫who survived FIP. 他是一只很特殊的猫He’s a pretty special cat. 这种疾病的研究者们认为The researchers who have been studying this, 他们已经研究了大概50年they’ve been studying it for 50 years, 但今年是他们第一次能真正治愈一只猫and only this year is the first time they were actually able to cure a cat, 这件事鼓舞了我们去为研究者募捐and so that inspired us to raise money for the researchers, 去加快药物的研发to speed this drug. 建造是我的主要工作My main business is construction. 我有一个建筑公司 在那我可以建造所有猫道I have a construction company, which is how I could build all these catwalks. 我们一直不停的建造猫道We never stopped building catwalks. 时间和金钱允许的情况下我们就建We build them as money and time allows, 我们没有建造过猫不用的猫道and we’ve never built one that they don’t use. 并且我们努力去发明新东西And we try to invent new things. 很多年来 人们一直在问我For years, people have asked me, 你能在我房子里建一个吗?can you do this in my house? 我们正在以组件形式售卖猫道And we’re selling the catwalks in kit form, 我们的想法是用合理的价格and the idea is that for a very reasonable price, 你就能拥有一个完整的猫道you’ll get a catwalk complete. 只需基本的木工技术就能组装得和我们的一样It will be able to install by basic carpentry skills, and they’ll be like ours, 它们可移动并且整个流程they’ll be floating, and the proceeds of that 将由ZenByCat提供教学will be going towards ZenByCat, 这和FIP的研究有直接关联which goes towards FIP research. 我是多个社交网站的会员I belong to a lot of social media sites that, 这些团体为FIP服务 有私人的和公开的these groups for FIP, both private and open groups, 每一天故事是一样的and everyday, the story is the same. 你看见新成员加入 然后说You see new members joining, and saying, 你知道吗?我为我或我孩子收养了一只猫you know, I adopted a kitten for me or my kid, 当它们感冒的时候 我突然被告知and they got a cold, and suddenly, I’m told, 我只能给他执行安乐死 这太可怕了I have to euthanize it, and it’s so horrific. 你十分无助You’re so helpless. 你被告知你什么都做不了You’re told there’s nothing you can do. 这些人心碎了 他们想做点什么These people are heartbroken, and they want to do something 我们尝试着 给他们更有可行性的办法and we’re trying to give them a constructive way 这是我的殷切希望to do something, that’s my great hope for this.
  • 2021-08-30明星教练告诉你如何帮演员完美形象我是杰森·沃尔什 洛杉矶的一名培训师I’m Jason Walsh. I’m a trainer in Los Angeles, 我让演员们为电影做好准备and I get actors ready for movies. [背景乐](background music) 很多时候 会有工作室来找我Most of time, it’s gonna be something where a studio comes to me 并向我咨询角色的准备事宜and asks me about prepping someone for a role. 我们要做的就是坐下来想一想What we do is we literally have to sit down 找出这个角色的特点and figure out what the characteristics are of that role 需要考虑的因素有很多The variables involved meaning like are they going to be 比如是否在沙漠里 是否会负重in the desert, are they going to be carrying heavy weight. 有无外骨骼设备以及角色体型胖瘦you know an exoskeleton, how physical is the role. 而且有许多背景因素需要考虑But a lot of it has to do with, you know, background, 演员是否新手 之前是否受过类似训练are they a novice, if they ever train like this before. 信不信由你 我们是在帮演员塑造角色Believe it or not. What we’re doing is really helping these guys with character building. 我想让角色更完美I want to enforce that character. 我希望他们放轻松 不要有任何心理障碍I want them to feel super free of any type of psychological like hindrances. 我很自豪能让他们在安全的情况下I’ve take a lot of pride in making these guys 变得超级强壮 行动自如 健硕灵活 充满自信super strong, move well, fit, resilient, confident and do it safely. 演员受伤 制作便无法进行 百万美元都打水漂These guys get injured. Production shuts down, millions of dollars out the door. 军事角色训练Training for a military role. 布拉德利·库珀通过约翰·卡拉辛斯基找到我Bradley Cooper came to me through John Krasinski 他拿到了这个美国狙击手的角色 对他来说这是场豪赌He got this big role for American sniper, and for Bradley it’s all in. 他想变成剧中的角色He wants to become that character. 克里斯·凯尔 一位225磅重的军人Chris Kyle, 225 pounds, military guy, 受人敬仰 战功硕硕highly respected and decorated. 布拉德利·库珀 185磅重Bradley Cooper, 185 pounds weight, novice 一个从来没受过类似训练的新手never trains like this before, not like this, not the kind 他绝对没承受过这种量级的训练of weight training that we were gonna have to do. 我跟你说实话I’m gonna be honest with you. 这是我职业生涯里最担心的一次This was the one that I was most worried about in my career. 因为我不知道我们能否完成他的预期Cause I didn’t know if we could achieve what he wanted to achieve. 我们总共有近12周的时间We had almost 12 weeks total. 我想在前八周里 一天做两组训练I think it was the first eight weeks that we were doing two-a-days. 我们时间很充裕I mean we had a lot. 我想增重20–25磅是可行的I thought maybe 20, 25 pounds was doable in that timeframe that we had. 但增重40磅可不是件容易的事40 pounds heavier is a big deal. 我们要让他动起来 要让他增重We had to get him moving. We had to get the weights gone. 我认为即将进行的六角杠硬拉训练I decided that this was the move the trap bar deadlift that we were going to 是一切训练的基础pretty much make the foundation of everything. 有两项变量是我们可以控制的There’s two variables here that I can play with, 一个是动作幅度 另一个是重量大小and that is the range in motion and the weight. 先确保安全 从高位做起 从轻量训练开始We started safe and we started a high position. We started light. 当我看见他进步变得更好时 我们可以加大训练量That as I see him progress and get better, we can take those down. 所以我们让布拉德利变得很强壮So, we got Bradley really strong, 随着一点点进步 他越来越得心应手and as we progressed, he became more mobile. 当他真的提起重物He’d actually lift from the ground 信心也会随之到来and the confidence in everything that came with that. 说真的这样的转变实在令人叹为观止I mean literally it was amazing to watch the transformation. 在训练末期 他已经能举起425磅的重物We actually ended up towards the end of it, lifting a little over 425 pounds. 举起400磅重物的感觉是无法作假的You cannot fake the way 400 pounds feels when he lifts it off the ground. 所以电影里的动作是真实的So in the movie, that’s real. 最后我们一周训练四天 一天两次We ended up doing I think it was four days of two-a-days. 他早上六点过来He would come in in the morning 6:00 a.m. 我们会训练1–1.5小时we’d train an hour, hour and a half. 接着他回家休息He would go home and recover. 然后下午再回来 做大量的训练He would come back.We’d do a lot of the volume training in the afternoons, 星期三他会休息半天 这就是他的一周安排and then he would do a half-day on Wednesday, and that was his week. 他不需要变得精瘦 他需要变壮He didn’t need to get ripped. He needed to get big. 这两者有很大的区别and that’s a big difference. 我很清楚 这家伙想要增重的话I knew that there’s no way in hell that that guy was gonna eat 除了尽量多吃东西摄入卡路里外别无他法as many calories as he needed to put that kind of mass on. 所以我们需要大量摄入卡路里So we had to drink the calorie. 所以我尝试每周给他递增So I just progressed it week by week to try to increase 500卡路里的摄入量a little bit at a time 500 calories or so. 我知道我们目前做的很好I knew that we have been doing a really good job. 当他从180磅增重到200磅 出现很多麻烦Once we hit the 200 mark from the 180 mark, everything started rolling. 他的身体得不到足够的能量 他需要恢复His body just couldn’t get enough of it. He was recovering. 他做了一切该做的努力He was doing everything he needed to do and 直到电影开拍前一天 我们让他上称it wasn’t until the day before shooting that we got him on the scale 他真的达到了225磅 我简直不敢相信and it literally read 225 and I couldn’t even believe it. 一提到约翰·卡拉辛斯基 就会想到《办公室》When you think John Krasinski, you think The Office 他笑吟吟地走进来告诉我and he came in with his big smile on his face and 他可能参演电影《危机13小时》was telling me about the possibility of this movie 13 Hours 饰演一名海豹突击队员and he was going to play a navy seal, 这与他之前出演的喜剧角色反差极大way outside of his comedic roles that he’s been doing. 如果仅看他的外表你可能不知道 他很强壮You wouldn’t know it, if you just looked at him but he is extremely strong 前四周我们一直在做力量训练The first four weeks we did all strength training, 一天两练 一周练四天 星期三休息半天it was two-a-days, four days a week, half-day on Wednesday. 我说 来吧 做仰卧推举I was like, let’s do it, let’s get the bench press going. 他说 不 你要把雪橇从这拉到那He’s like, no, you’re gonna drag that sled from there to there 我当时觉得 这有多难?and I was like, how hard is that? 现在想想 我心脏病都要犯了I’m having a heart attack. 在《危机13小时》开拍前We had the luxury of working with John for quite a while, 约翰和我们一起训练了很久before we start to shooting 13 Hours. 我对约翰的行动能力非常有信心I was very confident in John’s ability to move. 所以我们只需顺其自然即可So, all we had to do was turn the dial up for him. 每天训练都会以各种不同的深蹲作为结束And everyday we would end up doing some sort of squatting variation. 我们做前深蹲推举We do front squat to press. 这项训练非常棒且很复杂Great complex exercise. 我们还会让他做简单的过头推举And we’d also have him start doing just overhead press. 如果做推举时 身体没有活动开Still engaging the whole body while doing the pressing, 会对身体造成额外的负担so it’s just even more taxing on the body. 我超爱哑铃卧推Love the dumbbell bench press. 我就是喜欢两只手臂各自锻炼的感觉I just like the fact that the each arm is working independently one another 约翰做的很出色and John crushed it, man. 他当时要推举100磅的哑铃He was doing over 100 pound dumbbells, 此外我们还有许多其他的训练not to mention that we ended up doing a lot of conditioning as well. 这对脂肪燃烧很有帮助That was gonna help with that, the fat burning effect. 还有一系列高强度的训练:前后拉雪橇A lot of high intensity training, pushing the sled back and forth, 抛拾重物 跳跃 跑步 推重物picking weights up, slamming it down, jumping, running, pushing, 几乎没有休息时间all of that with little to no rest. 这和电影里的情节蛮相似的It definitely comes across on-screen when they put this kind of work in. “走!我们得走了”“Let’s go! We gotta move!” 当我训练艾米莉·布朗特时 约翰也在场So I was training Emily Blunt for a while with John. 他们俩同时在健身房训练 带来了很多欢乐Those two in the gym at the same time, and it’s absolutely hilarious. 他们是我遇过最有趣的人They’re the most comedic people I’ve ever seen. 但训练无法照常进行 我们只好分开他们Nothing really gets done in the gym, so we had to separate them, 因为我们还有许多工作得做because we had a lot of work to do. 艾米莉接到了她第一个动作戏角色Emily came in, she got her first action role 《明日边缘》 非常棒的电影Edge of Tomorrow, it was fantastic. 她需要穿着一件约70磅重的外骨骼铠甲She had to wear an exoskeleton and this thing weighed about 70 pounds, 每天背着70磅的重物拍摄and day in day out shooting with 70 pounds on your back. 这对我是一个新的挑战That’s a new one for me. 但也让我的工作充满了乐趣This was what keeps my job pretty interesting, too. 因为从来想过有人会穿成这样Because never even thought that someone would be doing something like this. 我们做了大量轨道调试We ended up doing a lot of conditioning out on a track, 我们还用负重背心去模拟and using weight vest to kind of mimic that feeling 身穿外骨骼的感觉 并指导她如何of having that exterior skeleton and teaching her how to move 在负重情况下移动with that weight on her back. 就像其他训练一样 这需要循序渐进We progress just like anything else. 你不可能一来就让她穿上50磅的负重背心You’re not gonna go and get put 50 pounds of weight vest on someone. 所以我们先穿10磅的负重背心So we would start with a 10 pound weight vest. 一周后 我们开始穿20磅的One week we’d end up doing a 20 pound, 接着30磅 40磅 最后穿上50磅a 30-pound, a 40-pound, eventually a 50-pound weight vest. 我只是希望她体会 负重的感觉是怎么样的I just wanted her to get an idea of what that was 以及阻力有多大gonna feel like and how hindering it is. 因为每天穿着重达70磅的外骨骼移动Because a 70-pound exoskeleton with day after day after day of moving 会让你感到不堪重负could throw something out of whack. 我不知道你是否记得这样一幕I don’t know if you remember in the film 就是她做前臂俯卧撑的那经典一幕when that incredible scene, where she’s doing like the the forearm push up. 这是史诗级的一幕It was kind of an epic scene and 很多客户都慕名前来I’ve actually had a lot of clients come to me, 说他们也想像艾米莉·布朗特一样saying I want to look like Emily Blunt. 饰演惊奇队长的布丽·拉尔森Brie Larson for Captain Marvel. 也因为艾米莉·布朗特She came to me because of Emily Blunt 在电影里的精彩表现前来咨询我the way that she looked and performed in that film. “到 你想要什么”“Yes. What do you want?” 训练成为超级英雄Training to become a superhero. 惊奇队长–布丽·拉尔森 她抱着非常好的心态前来Brie Larson, Captain Marvel. She came in. She had the best mentality. 她已经准备好接受我们的训练 她准备好了She was ready to go and anything we wanted to do. She was ready for it. 我们有12周的充裕时间 我很满意We had the proper amount of 12 weeks which I absolutely love. 我相信我们能合作地非常好I knew we’re gonna knock it out of the park with her. 为了让训练更加有趣To keep things interesting and fun, 你可能想设定一些目标 你得给他们制定里程碑you kind of want to set goals. You want to set milestones for these guys. 因为我们的训练周数很长Since we got week after week after week of training. 所以我们想设置短期目标和长期目标So what we try to do is set these short-term, long-term goals. 有些目标是现实的 有些目标则不现实They’re realistic and sometimes unrealistic, 但是还是有设置的必要but it’s still nice to have them. 所以我们先从引体向上开始So, we would start with pull-ups. 这种无任何辅助的引体向上The unassisted pull-up is the big goal 对大多数动作片里的女星来说非常困难for a lot of our women in these action roles and whatnot 因为这是她上肢力量最真实的体现because it really just tells us where she’s at with her upper-body strength. 如果有人说女性不需要上肢力量You’re told women aren’t supposed to have a lot of upper-body strength. 那是扯淡 她们需要非常非常强壮That’s bullshit. They get really really really strong pound for pound. 我觉得布丽训练结束能连做10个引体向上For Brie, I think we ended up doing 10 pull-ups straight. 在50磅铁链负重下做8个俯卧撑Eight chain push-ups with 50 pounds of chains on her back, 臀推超过300磅hip thrusting well over 300 and some what pounds. 我知道这对大多数女性来说这太疯狂了I mean this is stuff that most women would think is absolute insanity. 设想一下 如果你本来做不了引体向上Think about it if you’re not able to do a pull-up, 但经过几周训练 你能够做引体向上了and then a few weeks later I’m proving you and you’re doing pull-ups, 想想这对你心理和生理上有何改变think about what that’s doing to you even psychologically and mentally. 我意思是 这是一种强化I mean it’s just a reinforcement of 关乎你是谁和你能做什么who you are and what you’re able to do. 人们本来不相信某些事People don’t believe something 但突然间 他们能够做到这些事and then all of a sudden, they’re able to do these things. 这说明艰苦的工作It just goes to show that that kind of hard work 和献身精神能得到回报and dedication is really gonna pay off. 你摆脱了束缚你的各种因素You get rid of those variables that could be holding you back 然后你就能专心投入到演戏中and you’re really able to focus on your acting. –“你会驾驶这玩意?”–“等着瞧”-“You know how to fly this thing?”-“We’ll see.” “到底会还是不会” “会”“That’s a yes or no question.” “Yes.” 为运动员角色训练Training for an athletic role. 爱丽森·布里 哇Alison Brie, wow, 怎么介绍她好呢 她绝对是我认识中最棒的之一where to start with her, she’s one of the absolute best humans I know. 即使在清晨6点It doesn’t matter if it’s 6 a.m. 她的能量也比我遇过的所有人都要高涨She comes in the highest energy of anybody I’ve ever met in my life, 非常有感染力 健身房里的人都能感觉到and it’s infectious and everybody in the gym feeds off of it. 我给爱丽森训练了 我也记不清了 大概有好几年时间I was training Alison for I don’t know maybe even a couple years 她告诉我她要接一个摔角手角色when she came to me telling me she’s gonna be a wrestler. 又一个新挑战 我们从未训练过摔跤手角色Here we go again with a brand new variable never train anybody like this before. 因为我们的时间很充裕Because we had such a nice cushion of time with her, 所以不需要一天两练we didn’t really have to go into like a two-day type setup. 我们一周给她训练五天We just trained her five days a week. 爱丽森·布里是我认识中最强壮的女孩之一Alison Brie is one of the strongest girls that I know. 她能够做14个引体向上Pound for pound the girl is able to crank out 14 pull-ups. 她能做200磅以上的硬拉She’s dead lifting over 200 pounds, 她能推动300到400磅的雪橇she’s pushing sleds with 300 and 400 pounds on it. 雪橇运动和各种其他训练Sled training is an absolute staple, 是必不可少的 尤其是对女性而言and all the training that we do especially for the females. 这是一项锻炼单腿力量的训练It’s a single leg exercise work strength conditioning everything. 我们可以给雪橇加减重量 可以推也可以拉We can load it, unload it, pull it, push it. 有许多种不同的训练方法There’s so many variations to it. 核心就是练好每一步 对吧?The core is firing from each step, right? 这就是身体协调性 真是太棒了And it’s this body coordination and it’s fantastic. 这是我们力量训练的主要内容之一It was one of our staples for her strength training. 我能收到最好的褒奖之一就是One of the biggest compliments I can get is 客户们能毫发无损地完成拍摄after the shoot the client comes back and was injury free. 对我来说那是最重要的事情For me that’s the most important thing. 电影艺术是非常美妙的 我明白The aesthetic thing is fantastic and I get it. 但我们希望让演员们保持健康But we want to keep these guys healthy. 如果你对《美女摔角联盟》多加留意If you pay attention to Glow. 会发现爱丽森所有的特技都是自己完成的Alison is really doing all of her stunts. 非常幸运的是 两季拍摄完 她没有受任何伤And knock on wood, two seasons in, hasn’t had any injuries. “也许今天你打败了我”“You may have defeated me today.” “但这场战争才刚刚开始”“But this cold war is only starting.” 为舞蹈角色训练Training for a dance role. 艾玛·斯通 《爱乐之城》Emma Stone, La La Land 艾玛当时颈部 背部还有肩膀等部位有伤Emma came in and she had some issues with her neck and her back and shoulders and things like that. 这些事情必须得到解决Those things have to be addressed. 不能带着伤训练 寄希望于其自动痊愈You don’t work around them and hope that they go away. 你必须解决所有可能妨碍她的问题You really go in and try to attack any and all issues that could be holding her back. 对她来说 训练有点不那么戏剧化或高强度And for her the training was a little less dramatic or invasive. 我们做的大多训练都是集中于臀部稳定性A lot of stuff we did was really focusing in and around the hips 以及臀部力量上and the stability, and the strength around the hips, 因为舞蹈演员大部分动作都是靠单脚完成because of the dancing elements most the stuff she was doing was on one leg. 我们做了许多力量训练We did a lot of strength training, 许多移动练习 平衡训练以及核心爬行练习a lot of mobility drills, balance stuff, a lot of crawling for core 身体协调训练等等and coordination and things like that. 我们并没有多少时间 到电影开拍只有六周We didn’t have as much time, we had about six weeks before shooting. 这很难平衡 因为你不想给她太大训练量It’s a hard balance because you don’t want to train her too much, 因为她还要进行舞蹈训练和舞蹈编排because she’s got all the dance training and choreography 那些都是在训练馆外进行的and all that kind of stuff that’s going on on the outside. 所以我给减少她训练的天数So what I did is I just actually ended up training her less days, 让她更好地恢复giving her more recovery. 我记得前几周我们只训练了4–5天I think we were doing about 4 to 5 days for the first couple weeks 然后直到电影开拍为止and then we just kind of tapered all the way through 我们用尽各种方法让她变苗条through the end until she starts to shooting. 我们非常注重后链 通过做大量拉力运动We focused a lot on the posterior chain, a lot of pulling motions. 让肌肉强壮起来 保护和稳定脊柱Things to get the muscles firing and protecting and stabilizing the spine. 我们已经清除了她颈部和背部大部分问题We were able to clean up most of the issues with her neck and back. 如果你长期与疼痛为伴 已经适应了疼痛If you can eliminate pain from someone, that’s been living with pain, 那么 如果我能帮你消除疼痛and they believe that that pain is just part of life. 我的意思是 如果我能帮助你消除这些痛苦I mean it’s one of the highlights of what I get to do 那应该是我人生的高光时刻is if I can help to eliminate those types of pains.
  • 2021-08-30了解这5条,和孩子一起烹饪是美妙的事情别做这个Don’t do this. 去洗洗手Wash your hands. 别做那个Don’t do that. 小心 那个很烫的!Be careful, that’s hot! 依着菜谱来Follow the recipe. 家长们Parents. 我想和你们谈谈关于厨房的一些事Let’s talk about the kitchen. 有时候作为一个小孩 在厨房真的是各种不顺Sometimes it sucks being a kid in the kitchen. 但我这里有5条能让烹饪变得更加有趣的办法Here are 5 rules that will make the kitchen more fun! 1.不要总是纠正我1. Don’t correct me all the time. 这样只会更让我想头也不回地逃离厨房That just makes me want to run out and never come back. 2.如果我失败了也请不要发飙2. Don’t get mad if I fail. 一个智者曾经说过 我们从错误中汲取经验A smart guy once said, “We learn from our mistakes.” 而我对此深信不疑I believe that guy. 3.不要催促我3. Don’t rush me! 学习需要时间 所以请试着放松一分钟Learning takes time. Try to relax for a minute. 4.弄得一团糟有什么错呢?!4. And what’s wrong with being messy?! 这样才更好玩不是么 你们这些大人就去跟你们尽在掌握中的事情玩去吧It’s actually more fun. You guys need to work with your control issues. 最后一点And finally, 5. 5.即使累了或者失去兴趣也没有关系It’s OK to get tired or lose interest.
  • 2021-08-30宜家蜗居系列4:为隐私留出空间越来越多人选择缩小建筑面积More and more people are choosing to scale down on square meters. 我不得不想:一个四口之家如何And I gotta thinking, what would it take for a family of 4 在30平方米的家中舒适地生活?to live comfortably in a 30 square meter home? 如果你是住在30平方米的四口之家When you’re family 4 living in 30 square meters, 隐私就变得非常重要privacy become super important. 请进 我们将向你展示So come on in and we’ll show you 如何为这个家庭创造隐私空间how we created privacy for this family. 可能看起来不像 但这个空间确实It might not look like it, but this space is actually 这是一个三居室a three-bedroom space. 解决问题的一个方案是And one of the ways we did it was 使用橱柜并在上面盖上木框by using our kitchen cabinets and building a wooden frame on them 来给孩子们建造小房间to create cubbies for the kids. 你把它打开So you open this up, 这就是他们自己的小世界and it’s their own little world. 她可以独自一人待在这里She can come up here and just be alone, 并有时间独处and have some time to herself. 她有地方放置私人物品She’s got space for her private things. 陈列她喜欢的东西Space to display the things that she likes. 总的来说这里可以有独处的空间And generally just space to spend some time alone. 她甚至她有自己放衣服的空间She’s even got a space for her own clothes here, 挂衣服的空间以及首饰等等她喜欢的东西hanging space and her jewelry and all the things that she likes, 她只想自己保管自己的东西that she wants to keep private in just to herself. 她可以放在这里She can keep here, 季节性物品也可以放在后面even her own seasonal stuff in the very back. 在这我们为她制造空间放折好的衣服Here we’ve created space for her all of the folded clothes. 所以 所有的东西都是她的So all of the things that are just hers. 她有了足够的空间She has plenty of space for. 接下来是父母Now the parents, 他们也需要自己的私人存储空间they also need their own private storage space. 这里就有了And here you have it. 这个小衣柜And this little wardrobe 我们设法把所有的衣服都放了进去we’ve managed to fill all of their clothes with help of 比如伸缩衣架things like pull-out hangers, 收纳盒可以放鞋子和折好的衣服and storage boxes for storing shoes, and folded clothes. 我们把零散的物品整理好All of their small stuff we organize 收纳在这个漂亮的储物格中in this nice little storage pocket system. 所以它非常容易整理So it becomes super easy to organize 而且是什么东西显而易见and easy to see what’s what 在这样一个狭小的空间里In a small space like this, it doesn’t really work 把门打开是不可能的to have doors that open out. 所以你要可以考虑轨道门So you really wanna think about siding doors 或者甚至像我们一样用窗帘or even as we’ve done a curtain, 它的亮点是也可以使衣柜照明也起作用and the bonus is that even works with the wardrobe lighting. 浴室是有很多个人物品的地方The bathroom is where we have a lot of personal items. 为了帮助这个家庭知道哪件物品是谁的So to help this family know whoes is whoes, 我们用不同配色的盒子we’ve color-coordinated the different boxes. 那么每个家庭成员都有他们自己的盒子So each family member has their own, 甚至毛巾颜色也and it’s even color-coordinated 有不同配色 那是他们的毛巾to the towel, that’s theirs. 所以他们明确知道哪件物品属于自己So they know exactly what’s what. 那么你可能在想So you might be wondering 父母的卧室在哪里?where do the parents sleep in this space? 跟我来 我带你们去Follow me and I’ll show you. 这是通往他们卧室的台阶These are the steps up to their bedroom. 沿途 他们储存了工具和药物之类的Along the way, they’ve stored things like tools and medicine 他们不想让孩子们that they don’t want the kids 随时接触到的东西to have access to all the time. 这就是他们的卧室And here is where they sleep. 对他们来说是个超级舒适的地方It’s a super cozy place that’s just for them, 有所有他们必需物品with all the things they need. 他们可以将私人物品放在这些篮子里They’ve got their private things in these baskets 很容易就能拿出来that just pull out easily there. 这就是他们能来并暂时And this is where they can come and 休息一会儿的地方just get away for a while. 一个适合他们的舒适的小地方A cozy little spot that’s just for them.
  • 2021-08-30增强式HIIT锻炼(快速燃烧脂肪)嘿 大家好 我是“女性健身”的梅尔莎Hey, you guys. I’m Melissa for Athlean-XX for women. 今天带给大家的 是一个二十分钟的增强式HIIT锻炼 我们开始吧And today I’m bringing you a twenty-minute Plyometric HIIT Workout. Let’s go! (背景音乐)[Background music] 女性健身Athlean-XX For Women 这是一个包含五个动作的 20分钟高强度间歇训练This is a twenty-minute HIIT Workout of five different exercises. 这就意味着你要把每个动作重复4次That means you’re gonna complete each exercise four times. 所以 为20组训练设一个(合理的)间隔So, set an interval timer for twenty rounds. 10秒的休息时间 50秒的训练时间Ten seconds of rest. Fifty seconds of work. 接下来就是5个动作These are your five exercises. 1.跳箱训练1. Box jumps. 2.波比跳2. Burpees. 3.跳箱+波比组合式训练3. Box jump burppes. 4.接下来会有趣些4. This is gonna be fun. 接下来 好……This, so… “囚犯(动作)”就是 把手放在头后面Prisoner means hands behind your head. 然后这样做……Be going to go… 跪!下! 起!立!Down! Down! Up! Up! 向前跳 跪!下!Forward jump! Down! Down! 起!立!这个动作要注意 向后跳Up! Up! Be careful on this one. Jump back! 最后一个动作是俯卧撑And your last exercise is pushups 拍肩膀 拍手俯卧撑 我知道(很累)但很有趣and shoulder taps and push your claps. I know, but this is fun. 来吧 两次俯卧撑 两次拍肩 像这样……So, I want two pushups for the shoulder tap. So it’s… 这样!这样!现在快速弹起!Here! Here!Now push up! 击掌 明白了吗?Clap! Got it? 你要做一个俯卧撑 然后拍一次肩膀So you’re going to do one pushup, shoulder tap. 第二个俯卧撑 再拍另一个肩膀Second pushup, other shoulder tap. 第三个俯卧撑 弹起并拍手Third push…pushup, get up and clap your hands. 这些就是第五个动作And those are your five exercises. 干得好 伙计们Good job you guys! 我希望你们好好享受这20分钟的增强式训练I hope you enjoy that twenty-minute Plyometric HIIT Workout. 我是女性健身的梅丽莎 下次见I’m Melissa for Athlean-XX for women and I will see you guys next time. (结尾音乐)[Outro music]
  • 2021-08-30宜家平米挑战3:不会凌乱的小厨房你好!Hey! 我们都知道越来越多的人都住在狭小的空间里 We know more and more people are living in small spaces 并且花时间在家做饭and spending time on home-cooked meals. 所以我们挑战自己为这对在城市里生活的夫妇So we challenged ourselves to make a fully functional, clutter-free kitchen 构造一个尽可能小的功能齐全 不杂乱的厨房as small as possible for a mature couple in the city. 关键就是最大限度地使用收纳柜和The key is to use maximised storage and 多功能解决方案 制造空间来烹饪和自由活动versatile solutions that create space to cook and move around freely. 我们首先用尽可能最高最宽的空间We started by using as much of the height and width 用于封闭存储和工作区as possible for closed storage and a work area. 房间宽敞而平静 有着现代的光滑的正面The room feels spacious and calm with modern, sleek fronts. 这里有两个厨房必需品-烤箱甚至是微波炉Two kitchen musts are here–and the oven’s even a microwave. 我们装了洗碗机We included a dishwasher, 这意味着冰箱就不适合放在这面墙which means the fridge doesn’t fit on this wall. 它就在这里 还在一切的附近It’s over here and still close to everything. 这里有更多的收纳 和另一个工作区There’s more storage and another work area 这样两个人可以在不妨碍对方的情况下做饭了so two people can cook without getting in each other’s way. 我们还用这面墙的一部分作为展示架We also used part of this wall for display shelves. 他们增加了个性 放一些每天都使用的They add personality and hold some favourite pieces 喜爱的东西that get used every day. 我们在这里放了一把梯凳Here,we’ve put a stepstool 去够那些很难拿到的东西for stuff that’s hard to reach 并放置折叠式椅子作为额外的座位and foldable chairs as extra seating. 他们不碍事 而且很容易接近They’re out of the way and easy to access. 这张桌子怎么样?What about the table? 在做饭的时候桌面会折下来The leaves are folded down during cook time, 所以有足够的空间工作和放松so there’s plenty of room to work and relax. 当吃饭的时候When it’s time to eat, 有一个双人舒适的并排窗口的桌子there’s a table for two with a comfy side-by-side window view. 在一个厨房里有That’s a lot of storage, 很多收纳柜 工作区和功能work space and function in one kitchen, 但我们把它挤进了6.5平方米里面but we squeezed it down to 6.5 square metres. 当然我们需要去实现它We had to build it, of course. 请进 我们将会向你展示所有的材料Come on in. We’ll show you all the ingredients. 计划周密 灵活的内部结构使我们很容易Well-planned,flexible interiors make it easy to 在需要的时候找到你需要的东西find what you need when you need it. 表面保持干净And surfaces are kept clear. 在这里 为不同的活动如准备和服务Over here, there’s more work room 创造更多的工作空间for different activities like preparing and serving. 即使它很小Even if it’s small, 厨房仍然是家庭的心脏 舒适而又有个性the kitchen is still the heart of the home with comfort and character. 准备好去发现你的小空间的发展潜力了吗?Ready to find the possibilities in your small space? 使用尽可能多的收纳柜Use maximised storage, 圆滑表面和多功能解决方案给两个用爱烹饪的人sleek fronts and versatile solutions to create a modern, 创造了一个现代的不杂乱的厨房clutter-free kitchen with room for two to cook with love. 计划愉快!Happy planning!
  • 2021-08-30如何拯救臭鞋以及更多生活妙招臭鼬般 刺鼻酸爽 超浓起司的味道Skunky, pungent, nacho cheesier, 你应该不想被人用这三个词来评价你的脚three things you don’t necessarily want to hear about your feet. 今天 《家居黑客》要教你Today on Household Hacker, we’re gonna teach you 如何从内到外解决这些问题how to fix those kicks from the inside out, 让脚的味道更清新and make those feet smell good enough to eat. 我们将会通过清除那些We’re gonna fix your feet by eradicating the bacteria 使鞋子难闻的细菌来拯救你的脚that make your stoppers smell like a leper gnome. 你需要做的不过是把一些3%的过氧化氢All you’re gonna need for this is some 3% hydrogen peroxide 倒在难闻的鞋子上in whichever pair of shoes is in dire need of a purge. 接下来向大家展示we wanted to show you how a new clean insole 干净鞋垫与过氧化氢的反应过程would react to the peroxide, 正如展示的一样 没有明显的现象产生as demonstrated there’s not much to see here. 但是 当我们把旧鞋垫浸到过氧化氢里However, when we dip this older insole into our little vat 可以看见整个杯子内产生了剧烈反应you can see there’s a whole lot of action going on. 实际上 反应剧烈到可以溢出泡沫 真令人恶心In fact, enough to overflow our glass with a gluttonous ooze, disgusting! 在实际使用中For real-life application, 我们推荐直接把少量过氧化氢倒到鞋子里we recommend just pouring in a little peroxide directly into the shoe, 然后来回晃动鞋子and giving it a nice swish back and forth, 确保过氧化氢能够浸透整个鞋底just make sure it covers the entire bottom. 静置片刻之后 把它倒掉After letting it work for a few minutes,take them outside, 倒掉多余的过氧化氢pour out the excess and 把你的鞋子放在一块合适的木头上晾干set your shoes out to dry for a few hours on a conveniently lit piece of lumber in your yard. 等鞋子晾干Once they’re dry. 在鞋垫上涂上一层薄薄的凝胶除臭剂Add a thin layer of gel deodorant to the soles 这样不仅可以防止产生新的恶臭which will not only prevent new stench from invading 还可以防止因长时间穿而形成气泡but also prevents blisters from long wears. 这样就行了 你的鞋子或许没有新鲜花朵的芬芳That’s it, your shoes may not smell like fresh-cut flowers. 但绝不会散发着堆肥般的恶臭They don’t smell like compost anymore either. 那么如何修复衣橱里已脱落绳带的套头衫呢But what about stealthily fixing up that unstrung hoody that’s hanging in your closet? 我们需要一根吸管 一根长鞋带以及一些胶布All we’re gonna use here is a straw, some long shoe strings and a bit of duct tape. 只需要把鞋带的一端塞进吸管口Simply push one end of the string into the end of the straw 然后用胶带固定and then fix it with the tape. 然后把吸管从孔穿过去 一直沿着内部穿入Slide it directly into the slot on your hood and then all around the lining, 当聚成一团时 你可以沿着里面将衣服拉平when you bunch it up a bit you can then pull it along the interior, 再拉出来就大功告成了and have this done in mere moments. 这是解决这类常见问题的简单方法It’s an easy fix for an all-too common problem. 说到常见的问题Speaking of common problems, 散口的鞋带只会越来越糟糕frayed laces is one that only worsens over time, 而我们可以教你处理的办法but we’ve got you covered. 首先剪断散口的鞋带Simply snip your frayed laces, 稍微捏一下鞋带give them a little twist, 然后把指甲油直接涂到鞋带的尖端and then apply some nail polish directly to the tip. 最后多捏几次 使它晾干时整洁紧凑Keep it twisted on the end and let it dry into a nice, tight point. 对于其他类型的鞋带With other types of laces, 你实际上可以用打火机烤一下you can actually just give it a little toast with a lighter. 轻轻拍动 使之形成完美的胶头Dab it out and have a perfect lace as well. 所以选择最适合你的方式吧So use whichever one suits your best. 来看下面这个只需要几个垫圈就能搞定的方法Check out this next one that you can do with just a few washers. 将两个垫圈滑进你的鞋带上Slide two washers onto your lace 将鞋带的末端穿过另一端and loop the end of the lace back through the initial one. 你可以将鞋带一起滑到底部You can slide them down to the bottom together, 同时拉动鞋带末端使鞋带更加紧实while pulling the end of the lace to make it tight. 一旦你完成以上的动作Once you get everything in place, 剪断多余的绳子snip off the excess string. 这样你就拥有了一个安全 没有绑带There you have it. A secure, ribbon-less wear 但仍可以调节的鞋带that’s still adjustable if you need it 那么在最喜欢的鞋子内部出现破损怎么办呢Now how about if your favorite pair of kicks start showing some interior wear and tear over time. 自己动手 用一些碎布和热粘结剂来修补即可Do yourself a favor and patch it up with a scrap of denim and some hot glue. 首先 在碎布涂上足够的热粘结剂Put a generous amount of hot glue onto it, 然后把碎布压到破损处并持续按压一段时间and then press it into place and hold it there for a few minutes. 当你修复了你的鞋When it’s all done. Your foot will thank you 你的脚就会摆脱不舒服的感觉for getting rid of that awkward feeling in the back of your shoe. 同时你也防止了裂口的进一步扩大And you’ve also stopped the tear from spreading any further, 修好了鞋子就可以让它们能穿更长时间repairing your shoes and making them last even longer. 是时候清理鞋子上的污垢了It’s time to attend to those grody darksouls that you’ve got. 前往你的卫生间 随便拿一款牙膏Heading to your bathroom and grab some toothpaste of any type, 如果有 你可以拿一块粗糙的海绵and a coarse sponge that you have handy. 先拿海绵蘸一些水Simply blot your sponge in a bit of water, 然后把鞋帮弄湿 再把一些牙膏涂在上面get the soles moistened and then put some toothpaste right onto the sole. 把牙膏在整个鞋帮涂开 然后开始擦洗Spread it out so it covers the entirety and then get to scrubbing. 牙膏里的摩擦物可以除去那些The grit of the toothpaste will help remove all the built-up grime 常年积累的污垢that you’ve been accumulated. 不仅如此 这样做还能使鞋子散发薄荷香味But not only that. It’ll make them smell minty fresh 并且会让鞋子变白in addition to being blindingly white. 谢谢观看我们的视频Thanks for checking out our video. 如果你想知道更多修复鞋子的小妙招If you want some more shoe hacks, 马上点击你屏幕上的这个视频click this video that’s on your screen right now. 并且帮我们一个忙Do us a big favor 确保你打开了提醒按钮and make sure you have that notification bell clicked 就在订阅按钮旁边next to the subscribe button. 这样你就能及时看到我们最新制作的视频了That way you’ll see all of our latest stuff as soon as it comes out. 谢谢你的观看Thanks for watching!
  • 2021-08-2810分钟上半身锻炼(实拍!!)大家好Hi, guys! 我是ATHLEAN-XX女子健身I’m trainer Amy Jo with ATHLEANXX for Women, 教练艾米•乔 今天带着大家进行and today we’re doing 10 minute upper body workout, 合理的十分钟上身训练with yours truly. 开始吧!So let’s go! 好的 我们先All right, the first one we’re 将壶铃进行交替摇摆going to do is a little switcheroo with your kettle bell. 前举 达到最高点换手It’s a front raise, at the top you’re switching. 捉握 捉握Front catch, front catch. 另一只手准备好Have the other hand ready. 注意协调些It’s a little coordination. 你需要双腿微屈You can bend those knees a little bit. 我们要做十次 十We’re going to be doing 10 more. 10, 九 八 七9, 8, 7. 前举 六 带动肩部力量 五 四Front raise, 6, Use those shoulders, 5, 4, 三 二 一3, 2, and 1. 棒极了Awesome. 放在这儿Right here. 用壶铃一直做肩部推举动作Shoulder press, all the way up, with the kettlebell. 单手 九Single arm. 9, 八 七 六 五8, 7, 6, 5, 四 三 二 一4, 3, 2, 1. 同只手 屈臂 十Same arm, bicep curl. 10, 九 八9, 8. 做完十次 四Finish out your 10. 4, 三 二3, 2. 最后一下Last one. 交替Switch. 换另一只手Other arm. 让右臂休息调整Give that right arm a break. 肩部推举 十Shoulder press it. 10, 九 八 七9, 8, 7. 手臂肌肉保持紧绷 五Keep the abs tight. 5, 四 三 二 一4, 3, 2, 1. 又到二头肌卷曲了 十次Right into a bicep curl again, for 10. 九9. 保证沿着同一直线 八Make sure to come all the way down. 8, 七 六 五 四 三7, 6, 5, 4, 再来两次 二3, two more, 2. 回到之前的前举Right back into those front raises. 再来一次 一起来吧!二十个One more time. Here we go. Hit it! for 20. 前举 屈膝Front raise. Bend those knees. 十七 十六 十五 十四17, 16, 15, 14. 保持视线水平更便于观察Keep your eyes straight out so you can watch. 在空中交替 九Switch in the air. 9, 八 七 六 五 四8, 7, 6, 5, 4. 带动肩部力量Use those shoulders. 三3. 增加力量Power it up. 二2. 最后一个Last one. 肩部推举Shoulder press. 壶铃放在手腕之后Flip that kettle bell behind the wrist. 保持手腕绷直Keep your wrists straight. 别让它倾斜了Don’t let it cock back. 来吧 八 七Hit it. 8, 7, 六 五 四 三 二6, 5, 4, 3, 2, 十个完成。there’s 10. 肱二头肌弯曲 弯一只手臂Bicep curl. Single arm, curl it out. 走起 五Here we go. 5, 四 三 再来两次4, 3, Two more. 二 最后一个2. Last one. 另一只手Other side. 完成十个 肩部推举 十Hitting it for 10. Shoulder press. 10, 十 九 八 七10, 9, 8, 7, 六 五 四 三 二6, 5, 4, 3, 2. 肱二头肌卷曲Bicep curl. 最后一组 十 九 八Last time. 10, 9, 8, 七 六 五 四7, 6, 5, 4, 3. 一直向上卷曲Get it up there, all the way. 二 最后一个 好2. Last one. Okay. 壶铃训练完成Done with the kettle bell. 我们现在改为哑铃训练We’re going to move onto dumbbells now. 这是侧举壶铃 但注意要角度大些This one is a side raise, but this is going to be open. 如同开合跳的站姿位置So it’s a position of a jumping jack. 朝着一边打开手臂呈V字形再放下You’re going side, open, make a V, and backdown. 事实上当你的手It’s actually better 以这种开合的运动方法有助于肩关节for a shoulder joint when you open your palms up this way. 所以你肩部有某些问题So if you have some shoulder problems, 或手掌向下容易伤害到肩部or the palms down this way tends to hurt your 试着手腕像这样张开shoulder try manipulating the wrist open,this way. 来五个Five more. 五 四5, 4, 三 再来二个3. Two more. 二 最后来一个2. Last one. 一 很棒1. Good. 两只手一起 做哑铃臂屈伸Both arms. We’re doing kickbacks with the dumbbells. 肘部向上 屈伸运动十次Elbows are up, kick it back for 10. 缩紧上端的肱三头肌Flex those triceps at the top. 6, 五 四 三 二5, 4, 3, 2, 一 做得不错and 1. Nice. 下降至平板位置Down into a plank position. 接下做俯卧撑划船训练We’re going to do renegade rows. 下来Down below. 我手里的八角哑铃对I have the octagon shaped weights, 俯卧撑式划船训练很有帮助which actually help when you’re doing the dumbbell renegade row. 特别注意我们要居中Especially if you’re going to do a pushup 做俯卧撑in the middle, which we are. 开始俯卧撑We’re going to go pushup. 先来做五个 俯卧We’re going to do five of these. Pushup, 开始俯卧撑式划船we’re going to renegade row, 伸举向天花板 再回来pop it to the ceiling, back down. 再俯卧 划 上举Pushup again, renegade row, press to the ceiling, 回来 俯卧back down. Pushup, 划 再同样的上举renegade row, all the way up. 俯卧Pushup. 很好Great. 再来两个Give me two more. 同样的上举 下压 俯卧All the way up, press, pushup, 上举 下压all the way up, and down. 如果你想 可以将这里改了If you need to, modification is right here. 用这种姿势做十次You can take your reps all the way to 10, 如果你有肩部手腕关节等问题but you can do modification right here if 你仍要完成训练的话you have shoulder problems, 可以在这里进行改变wrist problems, but you still want to test these out. 这是个不错的方法 好的It’s a great way to do that. Okay, 这是可改变的动作there’s your modification. 我们又回到之前的动作We’re going right back up again. 侧举 记住 是一样的Side raises. Remember, same thing. 张开你的手You’re opening your palms up. 十次开始 十Here we go for 10. 10, 九 八 七 六9, 8, 7, 6, 五 四 三 二5, 4, 3, 2. 最后一个 一Last one. 1. 训练二 肱三头肌伸屈 哑铃放在这儿Exercise two: tricep kickbacks, right here. 肘部张开 回屈Elbows in, flare, kick it back, 缩紧 八flex hard. 8, 七 六 五 四 三7, 6, 5, 4, 3. 再来两个Two more. 二2. 最后一个Last one. 一1. 好样的Great job. 我们再次训练俯卧撑式划船Then we’re into those renegade rows again. 你也可以用膝盖触地的方式If you need to, you go down to the knees for modification. 我们还有不少训练要做There’s a lot going on in this. 所以来吧 俯卧And hit it. Pushup, 划动 下压 俯卧row it, press through. Pushup, 划动 下压 俯卧row it, press through, pushup. 下压 俯卧 划动press through, pushup, row it. 再来两个 二 记住如果你想Two more. Remember, 2, if you need to, 也可以用膝盖触地的方式down on your knees for modification. 再下压Down again. 最后一次 上举One last time. Open, 向下 俯卧 真棒down, pushup. Good. 棒极了 好的 就是这些训练了Awesome. Okay, there are those exercises. 最后一个训练将加重We’re going to go a little bit heavier for your last ones. 需要在平地上 完成胸肌训练These are going to be on the floor again, finishing off your chest. 平躺 脚踩地板 抓着哑铃Laying down, feet are flat, you’re going to grab your dumbbells, 击打这儿tapping here, and you’re 张开手臂下压going to press wide. 十 九 八 七 六For 10, 9, 8, 7, 6, 五 四 三 二5, 4, 3, 2. 在这儿悬停支撑 转为肘部Hold it up there, turn your elbows in. 现在开始交替运动Now you’re going to alternate. 轻击你的肘部 交替Tap your elbow down, alternate. 这次做十个10 here. 每只手十个也就是要做二十个 很好But really, it’s 20 because you’ve got toget each arm. Good. 下压Press through. 十二 十一 十Almost there. 12, 11, 10. 碰到三头肌和胸部内侧 很好Hit those triceps and inner chest. Good. 下压 九Press. 9, 八 七 六 五8, 7, 6, 5. 继续 四Hit it. 4. 继续 三 二Hit it. 3, 2. 再一次 下压 上举One more. Down, up. 一 棒极了1. Awesome. 你已经学会了There you have it; 十分钟上身训练能够在十分钟内减脂你的your 10 minute upper body workout killing your shoulders, your chest, 背部 肱三头肌 肱二头肌your back, your triceps, and your biceps in10 minutes. 如果你愿意的话可以做第二轮 的训练You guys can do all of that even a second round if you’d like. 我们在训练中许多动作都做了两组A lot of them we did twice within the workout, 但仍可增加第二轮训练but you can add a second round. 满满的二十分钟训练A full, 20 minutes, back to back workout. 有效燃脂 塑形极佳 同时也极快见效A great burn, a great sculptor, and it’s veryefficient. 而你已掌握它了So get it done. 在下面点赞 评论Thumbs up below, comment below. 我是ATHLEAN-XX女子健身教练艾米•乔 感谢观看I’m Amy Jo with ATHLEANXX for Women. Thanks, you guys. 望你们能受用 下次见Hope you enjoyed it. We’ll see you next time.
  • 2021-08-28可以增强灵活性的下肢拉伸运动这里是Fitness Blender的下肢拉伸运动This is Fitness Blender’s lower body stretches, 可增强肢体灵活性和关节活动度a routine for increasing flexibility and range of motion. 下肢拉伸运动共有10个This lower body stretching routine consists of 10 stretches 每个持续约半分钟that will be holding for roughly 30 seconds each. 让我们直接学习第一个Let’s go ahead and get serve with our first stretch. 首先是双手触地式We’ll begin with the basic toe touch. 准备好了吗?Go ahead and get ready? 现在开始And begin. 双脚挺直 紧紧站稳Keep those legs perfectly straight, locked out, 弯下臀部and you bend over your hips 低至地面and reach down towards the floor. 可能你弯不了那么低Now you might not be able to get as low as this, 只管尽力去做but you’re just trying to go as far as you can 不要弯曲膝盖without letting your knees bend. 这个动作的关键是一直保持双腿挺直The key is to make sure that your knees stay straight the entire time. 别忘了动作要持续半分钟Remember we’re going for about thirty seconds here, 平缓拉伸 自然呼吸so get into that stretch get comfortable and breathe normally. 想要不断往前拉伸You want to constantly be pushing into that stretch, 就试着每次向下多压一点trying to get a little tiny bit further each time, 肌腱和韧带会跟着一点点地放松as those tendons and ligaments start to loosen up a little bit on you. 快完成了And we’re almost done. 放松一下And let it relax. 接下来是直立拉伸大腿内侧式Next we’ll be doing the standing inside thigh stretch 先从右脚开始and we are starting with that right leg first. 准备好了吗?Go ahead and get ready? 伸出右脚 迈开一步You step out with that right leg, turn that foot away from you, 微屈膝盖 上身向绷直的腿倾斜bend that knee slightly and then lean back towards your straight leg. 感受其内侧的拉伸You should feel the stretch on the inside of your thigh of your straight leg, 比如现在正拉伸的左腿so that left leg in this example. 只管向下倾斜 尽力让臀部往左腿靠Just lean into it, try to drop that hip as much as you can down towards that leg. 保持呼吸自然并放松And just try to breathe normally and relax. 别忘了想要不断向前拉伸Remember you want to constantly be trying to push it out stretch 就试着每次往下多压一点just a little bit more the entire time. 在这里停留30秒 只做稍微调整And we’re coming up on 30 seconds here. We’re gonna switch in just a bit. 换一边 重复之前的动作And going to switch sides. I’m gonna do the same exact thing over again. 这次迈开左脚并弯曲左膝So left legs are gonna be turned out this time with your knee bent. 上身向挺直的右腿倾斜Your right leg’s straight and you lean back towards that right leg, 感受右腿内侧的拉伸should be feeling that stretch in that right inside thigh. 臀部越往下贴Just the more you drop that hip, 上身越往后靠 越能感觉到拉伸the more you lean back towards that leg, the more you should feel it, 臀部越靠后 感觉尤为强烈especially the more you drop that hip. 还差10秒And we got about 10 seconds left, 快完成了almost done. 一定要向下压 才能感受多一点拉伸Really push into it, get a little extra stretch on it. 放松一下And let it relax. 下一个 直立伸展股四头肌式Alright. This next one was a standing quadricep stretch. 这个动作需要一点平衡感This one requires a little bit of balance. 你可能想要倚靠墙壁So you might want to position yourself near a wall. 准备好了吗?Go ahead and get ready? 开始 把左脚踢起来And begin. You’re gonna be kicking that left leg back, 左手将其抓住holding it with that left arm. 你想把脚跟拉向臀部 贴近舒服的位置You want to squeeze your heel in as close to your butt as it’s comfortable. 但不想过度拉伸膝盖You don’t want to hyperextend that knee, 那就不要过度往后压so don’t press it too far back. 接下来借助臀胯部和后腰的肌肉And then you’re gonna pull your knee back behind you, 将膝盖往你的后背压using those muscles through your gluts and your lower back. 你将后跟往臀部拉伸一点So you’re actually gonna kind of feel like you’re pulling your whole fly back behind you just a little bit 就能真正感受到后背的拉力as you squeeze that heel back towards your butt. 她在换脚之前会停留好一会儿She’s gonna hold it for just a little bit longer than we’re gonna switch sides here. 接下来 放松肌肉And go ahead and let that relax. 换一边 这次换右脚We’ll switch sides, we cook that right leg up this time, 右手抓住右脚holding with that right hand, 将脚跟拉向臀部 贴近舒服的位置and we tug that heel as close to your butt as is comfortable 再把膝盖往后拉 尽可能远地拉伸and then shove that knee back behind you as far as you can to get that stretch 感受大腿根部的拉力across the top of that thigh, the front of that thigh. 动作维持久一点Hold it for just a little bit longer. 还剩10秒钟And we got about 10 seconds left. 一定要将膝盖后拉 然后向内压脚跟Really pull that knee back, squeeze that heel in. 放松一下And let it relax. 接下来躺在地上 做胯部深度拉伸式Alright, we’re gonna move to the floor for this next one for the deep glute stretch. 准备好了吗?Go ahead and get ready? 躺在垫子上 将右脚放上左脚And begin. Laying on your back and pull that right leg over top of your left, 右脚踝在左膝上so your right angle is sitting on that left knee 接着你能抓住左大腿or thereabout you’re gonna grab behind that thigh of that left leg. 将膝盖往内拉And pull that knee in nice and close 感受到右腿内侧的拉伸until you feel the stretch in the buttocks of your right leg. 想要感受右腿的拉伸You want to feel that stretch on that right side, 而不是抓住的另一条左腿not the leg that you’re holding, with the opposite leg, 就把右腿搭在左腿上the one that’s crossed over top. 维持久一点 然后快速换腿Hold it for a bit longer, we’re gonna switch sides here in just a second. 直接换腿And go ahead and switch those legs. 换左腿在上 手抓住右腿内侧So left legs will come over top this time, grabbing behind that right thigh. 将腿内拉 拉到舒服的位置So squeeze that leg back as far as it’s comfortable 这次感受左腿内侧的拉伸and you should be feeling it in your left leg this time. 能感觉到臀部左侧和左边胯部的拉伸You should be feeling it in that hip joint in that glute of your left leg. 找到舒服的状态 自然呼吸Just get comfortable, breathe normally. 动作维持就一点It’s got a little bit longer 又剩下10秒钟And here ever ten seconds left again. 充分拉伸 把腿向里拉一点Really good squeeze on it, pull out legs a little bit more, 最后再来一次拉伸get that last a little bit of stretch. 放松一下And let it relax. 下一个 蝴蝶式Alright, we’re moving on to the butterfly stretch. 接着在垫子上做这个动作Next, you’ll be sitting on that mat for this one. 准备好了吗?Get ready? 把双脚拉向一起And begin. You’re gonna start by pulling those feet together, 然后尽可能将大腿两侧向下压and pulling them in towards you as far as you can as far as it’s comfortable. 主要借助大腿肌肉的力量And then you’re going to focus on using the muscles to the outside of your thigh 让膝盖贴向地面to pull those knees down to the ground. 试着让双脚贴向两侧so you’re actually even want to try to drop those legs out to the side as far as you can, 尽可能地靠近地面as close to touching the ground as possible. 感受腿根的拉伸Should feel a stretch to the inside of that groin. 多停留一会儿You just have a little bit longer here. 尽力把腿往下压Really pull those legs down as tight as you can 放松一下and let it relax. 下一个Alright, moving on to the next one. 坐着伸展髋部式This is a seated hip stretch. 与蝴蝶式很像This is very similar to butterfly stretch, 但移动位置有点不同but we’re moving a little bit different position 准备好了吗?and get ready? 这一次 双脚靠前一些And begin, so those feet are a little bit further out from you this time. 双腿也向两侧靠Those legs are dropped off to the side again, 但不是通过腿肌发力but instead of pulling them down, 而是让背部平直下压you’re just gonna keep that back perfectly flat. 向脚尖斜靠And you’ll lean forward over top of those legs. 能感受到膝盖骨的力量You should feel this one down inside of your hip socket, 而不是腿根rather than inside through that groin. 想感受腿根的拉伸 就将腿往两侧下压So if you’re feeling through your groin, you’re trying to push those legs down too much. 更想感受膝盖骨的拉伸 就让背部下压You want to feel it more in that hip socket, so keep that back perfectly flat, 贴向双腿and lean over for it over those legs. 快完成了We’re almost done. 放松一下And let it relax. 坐着斜拉腿筋式And next we have a seated hamstring and oblique stretch. 准备好了吗?Go ahead and get ready. 现在开始And begin. 以舒服的方式盘起右腿One leg is gonna be tucked in as close as comfortable, 左腿向前伸直other leg is gonna be kicked off to the side, 离臀部约45度about a 45 degree angle or so off those hips. 左手向下伸展贴着左腿And with that left leg out, you want to stretch that left hand down, 试着摸到左脚trying to touch that foot. 右手从头上往下弯曲And with that right arm bring it up over top of your head, 双肩尽力下斜stretching out oblique out, trying to lean those shoulders over as far as you can, 打开胸腔面对一面墙but trying to keep that chest opened up towards one of the walls. 不想完全倾斜you don’t want to let it lean over, 就面向想要舒展的那条腿so you’re facing down towards that leg you want to keep it open. 快完成了We’re almost done. 快速换腿And we’re gonna switch sides here in just a second. 休息一下And go ahead and let it relax. 换右腿来拉伸Switch those legs out so that right leg is gonna be out this time. 好的 伸出右腿And begin, so right leg out, 右手摸着右脚right arm goes out to that foot. 这次换左臂绕过头Left arm is gonna be over top of your head this time, 尽可能地向右腿拉伸stretching out towards that foot as far as you can, 按一定的斜度伸展trying to get a good stretch on that oblique as well. 打开胸腔并让其贴向地面And keep that chest open and we’re trying to let it roll over towards the ground. 让胸腔和肩膀朝着墙壁打开You want to try to keep that chest and shoulder open towards the wall. 但在这两个伸展前要先打开肺部Also throughout any of these stretches, remember to keep those lungs open, 尽力保持自然呼吸breathe normal as best you can. 还剩10秒You get about 10 seconds left. 尽力让手臂往肩膀下压Really pull that arm over your shoulder. 往一定斜度拉伸 快完成了Really try stretch out that oblique, we’re almost done. 放松一下And let it relax. 下一个是坐着拉伸单腿肌腱式Alright, next one there’s a seated single leg hamstring stretch 每次拉伸一条腿It’s to isolate just one leg at a time. 做好准备Go ahead and get ready. 开始And begin. 左腿再次向前So at left legs back out again, 双手一起往前压you reach down with both hands this time. 右腿在一旁放松Your right leg is just kind of laid off to the side, 右腿的肌腱没有拉伸so that hamstring on that leg isn’t actually engaged. 只能感受左腿肌腱的伸展You only want to feel it in the hamstring of that left leg. 所以伸直腿 感觉左腿肌腱的拉伸You know stretch out, get that hamstring to engage, 下巴和肩膀往左腿下压then tuck your chin and round your shoulders over to get that back into it. 可以伸展多一点Just get a little extra stretch out of it. 一定要保持左腿挺直Just make sure you’re keeping that leg perfectly straight. 你不一定要完全摸到脚Remember you don’t have to go all the way down and touch that foot. 尽自己最大的努力就好You just want to get as far as you can. 要多伸展一点And then try to add just a little extra stretch 就让下巴朝着胸腔 然后缩起肩膀by tucking that chin to your chest and rounding those shoulders over. 放松一下And go ahead and let it relax. 换一边We’re going to switch sides. 这次伸直右腿So this time that right leg is gonna be out, 放松左腿that left leg is gonna be laid off to the side. 开始And begin. 双手下压摸右脚So stretch down towards that right leg with both those hands. 右脚稳住 保持挺直Engage that right leg make sure that leg is locked out, perfectly straight. 下巴内收 肩膀缩起And then tuck that chin, round those shoulders over, 靠下压的背部来伸展try to get really good stretch to that lower back, 额外地拉伸右腿肌腱that extra stretch to that hamstring 打开肺部 自然呼吸Keep those lungs open and breathe normal. 快完成了We’re almost done. 还剩10秒About 10 seconds left. 放松一下And go ahead and let it relax. 继续下一个动作So we’re moving on to the next one. 坐着交叉拉伸肌腱式This is the seated crossover hamstring stretch. 每条腿的肌腱拉伸部位有点不同Those… Each one of these is getting a little bit different part of that hamstring. 做好准备Go ahead and get ready. 伸出左腿 向前挺直And begin. Extend that left leg out, straight in front of you. 放在臀部前面But you’re gonna bring it across in front of those hips. 重心放在身体右侧So it’s actually pointing out to the right side of your body. 右腿往左大腿折叠Then that right legs in a cross over top, 上身向右侧倾斜 右手摸着左脚and you’ll lean out specifically with that right hand to the outside of your left foot. 下巴再次面向胸腔Again, you’re gonna tuck that chin to your chest 并尽力内缩肩膀and round those shoulders over as much as you can 借助背部力量额外拉伸右腿肌腱to try to get an extra stretch out of that back and into that hamstring. 还剩10秒It’s about 10 seconds left 保持右腿挺直和肩膀内缩Really concentrate on keeping that leg straight, rounding those shoulders. 放松一下And go ahead and let it relax. 换腿 重复之前的动作We’re going to switch sides, do the same thing on the other side. 伸直右腿Extend that right leg out. 开始 右脚向前伸直And begin. Right leg out bring a cross over in front of your body, 这次上身向左前方下压so it’s pointing off to the left side of your body this time. 用双手 尤其是左手With those hands, specifically that left hand, 向右脚方向伸展you’re gonna reach to the outside of your right foot 尽力伸展到舒服的位置as far as you can as far as it’s comfortable. 下巴再次朝内 肩膀缩起And then again tuck that chin, round those shoulders. 打开肺部 自然呼吸Just breathe normally, keep those lungs open. 不断拉伸Constantly push into that stretch. 快完成了 还剩10秒We’re almost done. You get about ten seconds left. 放松一下And let it relax. 最后一个拉伸动作Alright. This is our last one. 直立靠壁拉伸小腿式This is the standing wall calf stretch. 双手贴着一面墙Just gonna stand back up, 再把自己往后撑find a wall you can lean up against, 做好准备Go ahead and get ready. 右脚向前And begin. You are gonna step forward with that right leg. 脚趾向上贴着墙面Put that toe up really nice and high on the wall. 把脚跟推离地面Then shove that heel down to the floor, 向前斜靠 将臀部往墙壁贴and lean forward, pushing those hips forward towards the wall. 感受脚背和小腿后侧的拉伸You should feel a good stretch to the arch of that foot, and into the back of that calf. 想感受更多的拉伸 就将臀部往前多靠一点You want more of a stretch, just lean a little bit further forward with those hips. 快完成了 快速换腿We’re almost done when we switch our legs here in just a second. 动作继续 换腿And go ahead and switch those legs at left legs and cope this time. 别忘了把脚趾抬高压住墙面Remember place that toe really nice and high on the wall, 让脚跟贴着地面shed that heel down to the floor, 再让臀部贴近墙面then press those hips towards the wall. 一直感受脚背的伸展Should feel that stretch all the way through the arch of your foot. 当然还能感觉到小腿后侧And off course you also want to feel it through the back of that calf, 跟腱到脚后跟all the way from the base of that Achilles tendon and that heel, 以及后腿膝盖的拉伸all the way up to the back of that knee. 快完成了Almost done. 还剩10秒So we have about 10 seconds left. 一定要将臀部往前靠 这样能拉伸多一些Really push those hips forward, so you get a little extra stretch on it. 好的 放松一下And go ahead and let it relax. 干得好 你完成了所有Fitness Blender 的下肢灵活性舒展运动And there you go. You finished Fitness Blender’s lower body stretching routine. 想要绷紧下肢肌肉Now if that lower body is particularly tight, 或者增强关节活动度or if you’re just wanting to focus on building up a little bit more range of motion, 就将以上的动作轻松地重复一遍then feel free to do this routine over again. 像是自由练习?Like our free workouts? 然后登陆FitnessBlender.com免费订阅我们的资讯Then go to FitnessBlender.com and sign up for our free newsletter 我们每个月会给您发送两次最新的视频to get the newest videos sent to you twice a month. 帮我们向其他朋友宣传一下这个视频吧Also help us spread the word by sharing this video or any of our others.
  • 2021-08-2812个节约卧室的空间和收集整理橱柜的技巧简屋家居 大多数房主认为根本没有Most homeowners think that there is no such 节约卧室空间的收纳技巧 但是thing as bedroom space-saving tricks. However, 如果你想要利用你浏览网页的时间if you want to make use of your browsing time 并且你愿意花一些时间去寻找and you are willing to spend some time looking around, 你会发现许多方便与简单you will find tons of handy, simple, 以及有效率的建议可以帮助你and efficient tips that can help you 从混乱中解脱出来with your clutter or mess. 大多数情况下你不必In most cases, you don’t need to spend 花上一大笔钱去准备a fortune to get the arrangement done. 只要你知道要做些什么 你就没问题了As long as you know what to do, you should be fine. 这里是由你的清单制造者simphone.com提供的This is 12-bedroom space-saving tricks 12条节约卧室空间的技巧以及整理衣橱的创意and Closet organization ideas by your list maker simphone.com 如果这个视频影响了您的学习体验If the next video hurt your learning experience, 请点击的简介里的第一个链接check first link inside 找到我编辑和制作这个视频时description area to find un-edited versions 使用的所有资源的未编辑版本of all sources I used to compile and craft this video. 12. 由Buzzfeed Nifty提供的一个最便捷的鞋子收纳技巧12. One the Easiest Trick to Handle Shoes by Buzzfeed Nifty 因为鞋子的尺寸形状不同The shoes can be quite difficult to manage 鞋子收纳可能很难because of their size and dimension. 但是你可以通过在衣橱里But you can always install a tension rod inside 安装拉杆来搞定鞋子收纳the closet so you can manage the shoes. 更棒的是 你甚至可以从地板开始What’s better, you can even stack those rods, 叠加拉杆以便更高效地from the floor up so your shoes can 放置你的鞋be stacked up efficiently. 另一个方法 是你可以用文件架Another way is to use the file organizers 来收纳你不同的鞋子to manage your different foot apparel. 可以分为装拖鞋的文件架There will be organizers for the sandals, 或是装运动鞋的文件架or organizers for the sneakers. 这个方法很有效而且避免了杂乱无章It is pretty effective and it surely removes all of the mess. 11. 用箩筐收纳亚麻制品11.Baskets for Linen Closets 一个最明智的收纳亚麻制品的One of the cleverest bedroom space-saving 卧室收纳技巧是确保tricks in managing the linen is to make sure 它们拥有自己的空间that they have their own space. 一个专门放置亚麻制品的A closet that is especially dedicated for 衣柜会使一切都井然有序the linen will keep everything organized and clutter-free. 如果你在衣橱中用上箩筐来整理It would be even better if you can use baskets 所有亚麻制品 将会更有效to organize all of those linens within the closets. 你可以使用大筐收集大件亚麻制品You can use bigger baskets for bigger linens 小件的用小筐收纳and smaller baskets for smaller items. 如果你选择铁丝筐或塑料筐 会很方便It would be handy if you choose wire or plastic baskets. 只要你能看见篮子的里面 用什么都行Anything will do as long as you can see through the baskets. 10. 时尚启蒙杂志提供的“冷热”分区收纳10. Hot and Cold Storage Zone by Primer Magazine 热分区收纳指的是放置Hot Storage Zone refers to the area where 最经常穿的衣服的地方you should keep your most used clothes. 像是衣服 裤子或者Any clothes, jeans, or even accessories that 喜欢戴的配饰应该放在容易拿到的地方you like to wear quite often should be kept within easy reach. 相反 冷分区专门存放On the contrary, the cold zone is dedicated 你不会经常用到的衣服或配饰for clothes or accessories that aren’t used 或是季节性的物品quite that much or seasonal items. 让我们假设你有一个中间开门的Let’s say that you have a hinged closet 铰链衣柜that opens in the middle. 你的热存储区应该位于中间位置Your hot storage zone should be in the middle, 当你打开柜门后 正处在中间right in the center when you open the door 你的冷存储区应该在两边while your cold storage zone should be located 离你稍远些on the sides, far from your reach. 这是节省卧室空间最方便的方法之一This is one of the handiest bedroom space-saving 每个人都可以在自己的衣柜使用这种方法tricks that everyone can implements for their closet. 9. 可滑动的自制木头箱9. Sliding DIY Wood Crate Design 特别是如果你把它们Wooden crate can be super handy, 变成容纳你衣柜里物品的便利储物箱especially if you can turn them 木头箱就会非常好用into useful containers to accommodate your items inside the closet. 在制作木头箱时会比较费劲It takes some extra efforts in the making, 但是做好之后but if you are able to pull it off, 你会拥有属于自己的特殊贮藏箱you will have your own special cabinet 箱子不仅设计吸引人 功能方面还非常便捷实用that isn’t only appealing in design but also handy and useful in function. 制作滑动储物柜用不了多久It shouldn’t take you days to make the slide -按照用法说明书来制作out storage – just follow the directions to 就可以了the letter and you should be fine. 8. 由C频道提供的特殊的叠袜子法8. Special Folded Socks by C Channel 袜子可能不起眼但是却会占用Socks may be small but they can take a lot 很多存储空间 但是of storage space. However, 如果你能使用这个特别的方法去折袜子if you follow this special way to fold the socks, 不仅能最大化地减少储存空间not only you can minimize storage needs, 你也可以把它们收在一个小箱子里you can also collect them within one small container 这样你的袜子会更加有序and you will have a better arrangement with your socks. 一点儿都不麻烦No complication or whatsoever. 7. 受Nifty Video启发的创意点子7.Creative Ideas Inspired by Nifty Video 整理衣柜里的衣服When you manage clothes inside your closet, 有时会是一件很麻烦的事things can be complicated. 但有一些聪明的方法来管理你的衣服But there are clever ways to manage your clothes. 比如 用不同颜色的衣架For instance, if you use different colored hangers, 辨识哪些衣服是工作穿的you can define which clothes are for work 哪些是便装or which ones are for casual use. 你也可以悬挂鞋子收纳盒用来存放一些小东西You can also hang shoes containers and use the slots to store smaller items, 比如内衣 领带 配饰 袜子等等like underwear, ties or accessories, socks, and such things alike. 此外 如果你想要更有条理的话Moreover, if you want to get more organized, 你可以用衣物分隔器来标识分类you can hang clothes dividers for each category. 比如 你可以在分隔器上For instance, clothes for meeting, 写上会议装 特殊场合的衣物clothes for special event, clothes for work, etc 职业装等等can be written on the dividers. 这个绝对是卧室节省空间的妙招之一This is definitely one of the bedroom space-saving tricks that work 可以让你的衣柜魔力般整洁like a charm for your inside closets. 你可以自行决定是单个使用这些技巧It is up to you to implement these tricks one 或是结合多个来创造by one or you can combine them all to create 更加有效的空间 使衣柜有条理a more efficient space and arrangement for the closet. 6. 高曼牌挂钩和挂帘架组成鞋架6. Command Hooks and Hanging Curtains for Shoes 你知道吗 其实你可以挂起你的鞋子而不是堆积在那Did you know that you can actually hang your shoes instead of stacking them? 仅使用这些高曼牌挂钩和挂帘杆Simply use these command hooks and also hanging curtains and 你就可以用壁状存储收纳这些鞋you have an efficient wall mounted storage for the shoes. 你大可以把它拿去炫耀You can show it off and you don’t 做起来也毫不费力have to break a sweat to do so. 安装的过程非常简单并且你Installation is super easy and you don’t 不需要任何技巧之类的need any technical skills or whatsoever. 这绝对是节省卧室空间This is definitely one of the handiest bedroom 最方便的方法 每个人都可以在家做space-saving hack that everyone can do at home, 尤其是收集有很多鞋子的人especially if you have tons of shoes collections. 通过把这些鞋子悬挂起来By hanging these shoes, 你就不需要特殊的地方来整理鞋子了you don’t have to prepare a special spot to manage your shoes. 5. 挂毛衣的美妙方法5. A Sweet Way to Hang Your Sweater 把毛衣挂起来可能会在避免占用太多空间的同时Hanging your sweater is probably one of the best ways to preserve its form 还能保持其形状和外观的最佳方式之一and look without compromising too much space. 但是 如果只像那样悬挂你的毛衣But then again, if you hang your sweater just like that, 会使毛衣变形it may ruin the original form. 难道你不讨厌自己的毛衣变得松散又有丑陋的折痕吗?Don’t you hate it when your sweater gets loose with ugly crease? 你可以继续使用衣架Well, you can still use the clothes hanger, 但不是像原来一样直接挂起来but instead of hanging it just like that, 你需要用特定的方法把毛衣折一下you need to wrap your sweater in a certain way 以保持整洁并且折痕更少so it will remain neat and crease-less 同时也不影响存储空间without affecting storage space or whatsoever. Now, 现在你可以想挂多少挂多少you can hang as many sweaters 还不用担心自己的毛衣会变形as you want without having to worry about ruining it. 4. 内衣袜子的抽屉存储4. Drawer Organizer for Underwear and Socks 做一个自己的抽屉存储其实很简单Making your own drawer organizer is pretty easy 因为你只需要一只热熔胶枪和一些法兰绒布as you only need a glue gun and some flannels. 按照特定的方式来粘胶水By following a certain glue pattern, you can 你就可以自己制作一个抽屉整理格make your own drawer organizer which can be used 可以用来存储袜子和内衣to store all of your socks and underwear. 这种整理格还可以用来存放The same organizer can also be used to store 饰品之类的小东西small items, like accessories. 这种整理格看起来很简单The organizer may seem simple but it 但是在保持你的内衣和袜子的整洁方面as a greater function to keep your undies and socks 有非常大的作用organized and managed. 并且你的抽屉会比以往更干净And your drawer will be neater than ever. 3. 巧妙的衬衫折叠技巧3. Use this Nifty Shirts Folding Technique. 节省卧室空间的一个小诀窍One of the key to bedroom space-saving tricks 就是做有效的时间管理is to do effective time management too. 如果你能快速折叠好你的衣服When you are able to fold all of your clothes fast, 整理也会更快tidying up will run faster too. 这个诀窍一点儿都不难This trick isn’t difficult at all. 只需尝试几次 你就会像个专业人员一样It only takes several try and you can do it like a pro! 如果你可以学习这个技巧When you are able to follow this technique and fold all 并且有效折叠衣物 就能节省折叠时间of your clothes efficiently, you can cut down folding time 并且进行有效地管理和安排and have a more effective management and arrangement. 2. 简单巧妙的衣柜技巧2. Simple Nifty Closet Hacks 当你想悬挂衣服的时候When you want to hang your clothes, 可能会出现一些问题some of the problems may arise. 不过 也有一些解决的办法There are ways, though, to deal with them. 例如 可以在衣撑尾部For instance, adding a rubber band to the end 缠个橡皮筋 这样可以防止衣物掉落of the hanger will prevent the clothes from dropping. 此外 还可以在衣撑上增加接杆或者钩子Moreover, adding an extension rod or hook on each hanger, 向下堆叠衣架you can stack hangers down, 以增加空间布局adding space arrangement. 链条也能用来增加垂直存储Chain links can also be used to expand the storage vertically. 这样做 就可以把衣撑加进储存空间中In this way, hangers can be added into the storage. 在一个衣撑上增加窗帘钩或挂钩Adding curtain hooks or hooks to one hanger 可以增加存储容量 特别是在你想存放饰品时alone can expand the storage capacity, especially when you want to keep accessories. 想象一下一个衣撑可以一起悬挂Imagine the efficiency when one hanger 四到五种衣物的效率can be used for four to five items altogether! 在我们进入第一条之前 我建议Before we get to number 1, 如果第一次看本频道 一定要订阅哦I suggest you press the subscribe button if this channel is new to you 点击这里的铃铛按钮即可and bell icon beside it. 这样你将会收到我每一次This way you’ll be notified of the new videos 发布新视频的通知every time I have published it. 第一条And Number 1. 旋转手工钉板Rotating DIY Peg Boards 钉板不仅可以便于存放工具或其他便利道具Peg boards aren’t only handy for storing the tools or other handy items. 也可以用来存放配饰They can also be used to store the accessories 或者其他的时尚单品or any fashion items. 用DIY的方法制造钉板可以Following the DIY methods to create the boards 非常简单 只要你顺着is pretty easy as long as you follow every 指示的每一步去做direction to the letter. 钉板最酷的地方是任何东西都可以悬挂The coolest thing about the peg board is that everything can be hung there. 制作出旋转板后 你就可以翻看钉板And with the rotating mechanism, you just easily flip through the boards (像翻书一样)(as if flipping the book) 直到找到你想要的那一块to find the sections that you want to access. 这绝对是居家节省卧室空间技巧的一个This is definitely one handy and also stylish 非常方便炫酷的方式bedroom space-saving tricks to try at home. 就是这些了 既然你还在看这则视频That’s it, Since you’re still watching, like this video 那就在离开前点个赞 或者把它分享给你的社交圈里跟你亲近的人before you leave or share it with anyone close to you in your social circle. 希望下次再带着好视频和大家见面啦 感谢收看See you again later with better videos, I hope, and thanks for watching 链接 http://bit.ly/space-saving-ideasLink: http://bit.ly/space-saving-ideas
  • 2021-08-28100年的健身演变健身运动百年史100 Years of Fitness 20世纪初 伸展运动1910s, Stretches 20世纪20年代 伸展运动1920s, Stretches 20世纪30年代 健美女子联盟1930s, Women’s League of Health & Beauty. 20世纪40年代 魔力女孩问世1940s, Here Come the Glamour Girls. 20世纪50年代 呼拉圈1950s, Hula Hoop. 20世纪60年代 扭腰器1960s, Trim Twist. 20世纪70年代 爵士健美操1970s, it is Jazzercise. 20世纪80年代 有氧运动法1980, it is Aerobics. 20世纪90年代 跆博健身1990s, Tae Bo. 21世纪初 街舞当道2000s, Street Dance. 而现在尊巴舞正流行2010s, Zumba.
  • 2021-08-2850秒厨房创意储物简屋家居 So maybe you don’t own two Sub-zero fridges恩 可能你家里没有Sub-zero的冰箱 or even a pantry.或者储藏室 Maximize your storage 那就用这些小建议与技巧 with these handy tips and tricks最大化的利用储藏空间吧 This is 45 Lifepacks For Your Tiny Kitchen这是为您准备的45个小厨房的收纳妙招 and 13 space-savy ideas to store your spices以及13个调料高效收纳的小建议 By Natalie Brown and BHG.作者 Natalie Brown和BHG I hope you’ll like it.希望你能喜欢 1. Hack your unopenable drawers1 撬开那些打不开的抽屉 It takes a bit of DIY work这需要一点动手操作 but in a small kitchen但在一个小厨房中 you need all the space you can get.你需要利用所有能利用的空间 Here ’ s what you’ ll need:你需要的工具: front tilting tray drill pencil and level前倾托盘 钻孔机 铅笔和水平仪 2. Enlist the insides of your cabinets2 利用橱柜门后的空间 Even if you only have one or two little cabinets虽然只有一两个小小的橱柜 you can still stick a corkboard or a magnetic board in there.你也可以在门后粘块软木板或磁板 3. They can also store your measuring cups3 那里同样能收纳一些量杯 Learn how to make this happen on Family Handyman.可以在《Family Handyman》中学习怎么做 4. Keep ‘em organized with a coat of chalkboard paint4 一层黑板漆可以使橱柜门变成日程公示牌 Have I told you that my handwriting is about a 2nd grade level?我有说过我的字像二年级小学生吗 It is.确实像 From Tidbits From the Tremaynes这是Tremaynes的小妙招 5. Organize by pegboard, à la Julia Child5 Julia Child洞洞板整理法 1. used a 2×4 foot pegboard from Home Depot首先 从Home Depot购入一块2×4英尺的洞洞板 with two 4-foot 1×2 planks.和两块4×1×2英尺长宽高的木板 2. Supplies: Wood screws, Drywall anchors第二步 工具: 尖头螺丝 膨胀螺丝 Assorted pegboard hooks.以及各种各样的洞洞板挂钩 3. Drilling the drywall anchors into the wall第三步 将膨胀螺丝打入墙体内 4. Lining up the 1x2s on the wall第四步 将两块1×2英尺的木板对齐 5. Lining up the pegboard which will be drilled into the 1x2s.第五步 把洞洞板与1×2英尺的木板对齐 6. Attaching the pegboard to the 1x2s with wood screws第六步 用尖头螺丝将洞洞板固定在1x2s的木板上 7. Painting the pegboard. 第七步 给洞洞板上色 Finish. Total cost: $30.00. (More or less)完工 总花销30美元左右 6. Skip the knife block.6 舍弃置刀架 Chances are you don’t have that much counter or drawer space你可能没有足够的台面或抽屉 Put your backsplash to work那就利用厨房墙面 with a magnetic knife strip, like this one安装一个像这样的置刀磁架 for $19.99 at The Container Store.在《The Container Store》19.99美元就可以买到 or for those of you with some fancy woodworking skills,对那些会木工的人来说 check out the DIY version at Man Made DIY.可以参考《Man made DIY》自己做 7.Make up with shelves what you lack in cabinets.7 用置物架补充较少的橱柜空间 Have an empty wall without any of the storage?你是否有一面空白的墙 Hang a couple of rows of shelves there instead.可以在那里安装一些置物架 The Inspired Room shows you 《The Inspired Room》会教你 how to keep those shelves looking awesome.怎样可以让这些置物架看起来美观 8. Turn your fridge into a spice rack8 冰箱变身调味品架 Hey,in a small kitchen, everybody’s got to multitask嘿 在小厨房里 每样东西都身兼数职 Learn how to make these cute可以在Dav.i.son网站上学着制作 To attach the magnet to the jar,为了把磁铁固定到罐子上 I got out the old card table,我搬出一张旧牌桌 stuck the magnets to it,把磁铁放在上面 put hot glue blobs on those,滴上热熔胶 and set the lid (with the jar attached) on top of the magnets.然后把罐子(连着盖子)倒放在磁铁上 That way, when the glue hardened, 用这种方法 当胶凝固变硬时 the magnets would be perfectly even.磁铁将会变得非常平整 Next, I reinforced the magnet by putting a ring of hot glue接下来 我在磁铁边缘挤了 around the edge of the magnet.一圈热熔胶来加固 Worked like a charm.奇迹般的有效 9. Make the most of your cabinet space with rolling shelves.9 在橱柜中尽可能多的安装可滑动置物架 Let no corner go to waste.不浪费每个角落 You can find dozens of rolling cabinet storage things,你会在Home Depot找到很多推拉式储物橱柜 like this one, at Home Depot.就像这个 Or carpenters can build it themselves with these plans from Family Handyman.木工们可以参考《Family Handyman》中的方案自己来做 10. Use Every Single Bit Of Wall Space10 利用墙上每一寸空间 Got a setup like this one?想要个这样的厨房吗 Get some shelves in there.在那放些置物架 11. Utilize the sides of your cabinets11 利用橱柜侧面 With a little help from IKEA, Not Martha creates可以借鉴一下IKEA和Not Martha的创意 this functional, modifiable storage system这个功能强大 灵活多变的置物架 on the end of one her cabinets.安在了她家橱柜的一边 This is obviously not something you would很明显你不会对自己心爱的橱柜 do to kitchen cabinets you like a lot进行这样的改造 as it will leave rather large holes.因为这样会留下相当大个洞 12. Stick magnetic racks to the side of your fridge.12 冰箱侧面粘贴磁性置物架 Hot glue 5 magnets to the top of each organizer在每个置物架的上边缘用热熔胶等距粘5个磁铁 and 4 to the bottom of each equally spaced.下边缘同样等距粘4个磁铁 Follow the link to write down any supplies you will need.根据链接记住你需要的物品 13. Hang pots and pans from the ceiling.13 炊具置顶放置 Yeah,these are usually reserved for expensive, fancy-ass kitchens当然 这通常是给造价高又别致的厨房准备的 but if you’ve got the the space above your head,但是如果顶部有利用空间 why not use it for storage?为什么不用它来收纳呢 This version from Bed, Bath, and Beyond is downsized for small spaces.Bed Bath还有Beyond为小厨房发明了这个创意 14.Line the area right underneath the ceiling with shelves14 在天花板正下方将置物架排成一行 15. Fill awkward corner cabinets with pots and pans15 用挂钩或转盘将厨具和餐具放在 using hooks or lazy susans.难以用到的橱柜角落 This can work for organizing other, non-corner cabinets too.这个方法也适用于其他非角落的橱柜 16. Use an over-the-sink cutting board to16 使用比水槽大的砧板 temporarily expand your counter space.来暂时扩大你做饭的地方 Using your sink as a temporary chopping surface洗碗池上变成一个临时案板区 frees the rest of your counters for other cooking steps.可以腾出台面来做其他的烹饪步骤 Crate and Barrel has one for $29.95.《Crate and Barrel》有一种29.95美元的砧板 This bamboo one “catches veggies as you slice”这个号称“接住你切的菜”的竹砧板 $33.31 on Amazon.在亚马逊上售价为33.31美元 17. Make all that under-the-sink space work for you17 让洗碗池下方的全部空间都为您服务 with the help of Command hooks and a little basket.借助无痕挂钩和小篮筐 For those little things that have nowhere else to live.收纳那些不好归置的小东西 Via IHeart Organizing.方法来自《IHeart Organizing》 18. Command strips are basically the easiest and best route18 利用无痕贴条在橱柜门内侧获得储物空间 for attaching storage to the inside of your cabinets.这是最简单也是最棒的方法 Like in this cool magazine rack mod from Inspiredlife.就像Inspiredlife上的创意杂志架 19. The insides of cabinets are also19 橱柜内侧同样是 great places to put hooks for rags, gloves, and pot holders.用来挂抹布 手套 和锅垫的好地方 20. Keep dog or cat food in a cereal container20 把狗粮或猫粮放在麦片盒里 It ’ s easier to pour,更容易倒出来 less bulky than the bags, and keeps it fresher longer.没狗粮袋那么笨重 并且保鲜时间更长 21.Use a small curtain rod to store lids for easy access.21 为方便拿取 可以用小的挂帘杆来放锅盖 Store them with help from Instructables可以根据《Instructable》的指导放置 22. Put shelves inside of your shelves22 置物架里摆置物架 These are £7.50 at Store,这个商店售价为7.5英镑 but you can find a similar solution但你可以在《The Container Store》找到相似品 for about $4.99 at The Container Store.售价大约在4.99美元左右 23. File your bakeware and cutting boards23 将烤盘和砧板放在整理架上 It’s an extra organizational step这是一个额外的摆放步骤 that keeps your stuff from precariously piling up.可以防止这些物品堆积如山 This bakeware filing system is $19.99 from The Container Store.烤盘整理架在《The Container Store》卖19.99美元 24. If you have the space,24 如果还有空间 a kitchening cart can serve multiple purposes.一辆厨房推车可以有多种用途 It can serve as an extra counter, an extended storage area它可以成为扩充台面与扩充的储物空间 or a temporary bar for entertaining.或者临时娱乐小吧台 This one’s on Mary Made This.这个在《Mary Made This》中有介绍 (There’s a summary in English at the bottom).(视频下方有英文简要介绍) 25. Even a narrow rolling cart can serve as extra storage25 即使是窄款小推车也可以用作扩充储物空间 Stick it in a small, narrow space that wouldn’t serve any use anyway.你可以把它放在一个狭小 之前怎么也用不到的地方 26. A fold-down kitchen table can serve as26 可折叠厨房桌 可以用作 an eating space or an extra counter while cooking餐桌或者扩充的烹饪台面 Overstock.com sells a similar table with storage.《Overstock》网站上就有相似款销售 And, if you’re handy, make your own corner drawers.另外 如果你动手能力强 可以自己制作转角抽屉 Check the video link inside info to know more.打开视频链接获取更多信息 27. Specialized Spaces27 定制空间 Move an outlet inside a cabinet将电源移放到橱柜中 to create the perfect storage place for small appliances.用作放置小家电的理想场所 Consider venting and heat when placing a microwave不过 把微波炉或烤箱放在橱柜内部时 or toaster over inside a cabinet,要考虑到通风和散热 or add extra counter space or a pull-out shelf.或者增加台面空间 可拉出式搁板 28. At-a-Glance Organization28 归类放置一目了然 Make every inch count in a kitchen pantry.充分利用厨房食品室的每一处 An over-the-door storage system is handy柜门内侧的空间非常适合收纳 for keeping things you use on a regular basis.一些经常会用到的东西 Store dried goods in clear containers将干货存放在透明容器里 so it’s easy to see what you have.这样方便看见你都有什么东西 Put similar items, like packaged snacks and bread, together也可把相似物品一起放在篮子里 贴上标签 and keep them in baskets with labels.比如袋装小吃和面包 Hang a shopping list on the door to keep还能在门上挂个购物清单来记录 Track in what you need to replenish.需要添补的东西 29. Take Note29 注意 Put the inside of a cabinet door to use.可以利用橱柜门内侧 Hang a clipboard on the back of the door with a在门后挂一个带夹写字板 list of what is kept in the cabinet.写上橱柜里放置的东西 When you run out of something,当你用完一些物品时 it’s easy to make a shopping list.再做购物清单就容易多啦 30. Divided Drawers30 规划抽屉 Make the most of a deep drawer充分利用深抽屉 with a sliding insert that divides the space.和内嵌滑动抽屉来分隔空间 Use it to keep supplies like sandwich bags, garbage bags,把一些东西比如三明治袋 垃圾袋和箔纸 and foil in a central location.摆放在中心位置 31. Within Reach31 触手可及 Use a cabinet next to the cooktop to store在灶炉旁用一个橱柜来储存 frequently used cooking spices and oils.烹饪时常用的调料和油 Keep counter space free from clutter避免台面变得杂乱 and hang spoons, spatulas, and strainers可以在吊柜下的台面上方 on a bar under the cabinet.悬挂勺子 抹刀以及滤网 32. Order in the Drawer.32 整齐的抽屉 Save time looking for cooking utensils with一个有序的抽屉可以 a well-organized drawer.节省找炊具的时间 Find a storage insert that fits the space,找一些合适大小的隔件 and label each compartment并给每个隔间贴上标签 to make it easy to put things where they belong.这样更容易归类 33. Bonus Storage33 额外储物空间 Turn unused space over the refrigerator into将冰箱顶上空间变成 extra storage.扩充的储物空间 A cabinet over the fridge is a great place冰箱上方的吊柜是一个 to store items you don’t need every day.存放非日常使用物品的好地方 Use open shelves to display dishes or collectibles.用开放式置物架展示盘子和收藏品 34. Built-In Storage34 内置储物空间 A built-in hutch is a convenient spot to store用一个内置的贮藏格存放 extra dishes, serving platters, and linens.多余的盘子 大浅盘和亚麻制品十分方便 Shallow drawers keep tablecloths, place mats,用浅抽屉存放桌布 and napkins organized.餐垫和餐纸会显的整齐有序 35. Freezer Organization35 合理规划冰柜 Never dig for the last popsicle永远不要再苦找最后一根冰棍 or lose a bag of frozen peas again.或者再弄丢一包冻青豆了 Organize your freezer like you would a pantry.像规划食品室一样规划冰箱 Corral like items in plastic bins, and label them for convenience.在塑料盒里放置物品时贴上标签以便查找 36. Prep Station36 工作准备区 Chopping fruits, vegetables, and bread is easy with a dedicated cutting board.切水果 蔬菜和面包时使用专用切菜板会更方便 This pullout cutting board features built-in knife storage below.这个拉动式切板的特点是下方的刀具存储空间 Locate your prep area near a sink for easy cleanup.为了方便清理 将你的准备区规划在洗碗池旁 37. Easy Access37 方便取放 If cabinet space is limited, keep dishes you如果橱柜空间有限 use on a regular basis on the counter.就把常用的盘子放在台面上 Here,a vintage crate turned on its side像这样 把一个旧板条箱翻过来 holds bowls, plates, and mugs.可以放碗 盘子和杯子 38. Baking Storage38 烘焙储藏空间 If you do a lot of baking, keep all your supplies如果你经常烘焙 就把全部工具 Here, cookie sheets, cooling racks and cutting boards在这里 烤盘 冷却架和砧板 are stored in a cabinet over a wall oven.都被放在壁挂式烤箱上方的橱柜里 Retrofit an existing cabinet with inexpensive dividers为了让所有物品井然有序 可以用便宜的分隔板 39. Divide and Conquer39 分治策略 Keep pots and pans in order in a deep drawer under a cooktop.把锅具有序放在灶炉下的深抽屉里 A sliding shelf keeps the drawer organized.一个滑动的置物架能使抽屉整齐有序 Store pots on the lower level把锅放在下层 and lids above.盖子放在上层 40. Hidden Assets40 隐藏式收纳 Turn unused space below a built-in banquette将嵌入式长椅下方的闲置空间 into storage.改成储物空间 Deep drawers are a convenient spot深抽屉是一个存放 to stash extra table linens, place mats, and napkins.多余亚麻桌布 餐垫和餐纸的好地方 41. Magnetic Storage41 磁性收纳 Take advantage of a metal island by turning利用金属吸附磁铁的优点 the outside into instant storage.将岛台外侧壁变成一个收纳空间 Stick a metal shelf to the side of the island,在岛台外侧吸附放置一个金属架 and use it to store frequently used spices,用它来存放常用的调料 pot holders, and measuring spoons.锅垫和量勺 42. Order Under the Sink42 水槽下方规划 Freshen up the cabinet under the sink with some quick and easy storage solutions.用一些简单快捷的储物方法就可以使洗碗池下的橱柜焕然一新 Line the bottom of the cabinet with pretty contact paper.在橱柜的底部安放美观的防尘纸 Use clear containers to hold cleaning supplies使用透明的容器来存放清洁用品 like sponges, brushes, and dishwasher tablets.如 海绵 刷子和洗碗机的板子 43. Corner Cabinet Solution43 转角橱柜利用法 Get the most out of corner cabinets with a pullout lazy Susan.使用拉动式转盘最大化利用转角橱柜 Look for lazy Susans that are designed without a center pole找一个没有中心杆的转盘 to maximize your storage capacity.来最大化利用你的储存空间 44. Spice Storage44 调料收纳 Keep spices neatly contained in a drawer.把调料有序整洁存放在抽屉里 Arrange the containers in alphabetical order将容器按字母表顺序排列 so it’s easy to find what you’re looking for.以方便找到要找的东西 Tricks for Storing Spices.这是储存调料的小技巧 And last, 45. Go-To Pantry最后一点 45 建造食品室 Store all your pantry staples in one convenient location.所有的食品材料放在一个方便拿取的位置 A floor-to-ceiling cabinet is divided into shelves将顶天立地式的橱柜用隔板分成几层 so nothing gets lost in the back of the cupboard.这样就不会在橱柜里找不到东西了 A tack board on the side of the pantry食品室一侧放上钉板 is a great place for posting notes,这是一个贴便签 日历和购物清单 Stay there, As promised, This is 13 Space-savy ideas to别走开 像我之前说的 下面是13种用于储存小调料 You probably need this, more than you know.你可能比你以为的更需要这些方法 1. Spice Canisters1 调料罐 A ceramic canister set in a vintage一套旧陶瓷罐可用来替代 These large containers are perfect for frequently used ingredients这些大罐子是盛放常用调料的不二之选 and their corked lids protect against light and moisture另外它们的软木盖还能遮光防潮 2. Custom Spice Storage2 个性化调料盒 Make a custom spice rack with individual tins用几个罐子做个性化调料架 that can be filled and customized to suit your tastes.并按你自己的喜好填装 Give ordinary spice tins a hint of flavor with personalized labels.用个性化标签给这些普通调料罐增添一丝趣味 Add flair with decorative contact paper再加些装饰纸提升颜值 and use small cards to mark each container’s contents.并用小卡片来标记每个容器内的东西 3. Spice Cabinet3 调料柜 If your kitchen lacks counter space,如果你的厨房台面空间紧张 stash spices in an overhead cabinet or pantry.可以把调料存放在吊柜或食品室中 A three-tier rack is simple to organize,一个三层的架子容易整理 allows for easy viewing, and enables plenty of storage.方便查看 还能保证更多储物空间 4. Baking Box4 烘焙盒 A small tray requires little counter space一个小托盘几乎不占柜台空间 and groups frequently used baking ingredient还能把常用的烘焙材料 in one compact location.紧凑地放在一起 When you are finished working,当你烘培完时 tidy up the tray and stow it away in a cabinet or drawer.整理好托盘并放入橱柜或者抽屉中 5. Simple Spice Storage5 简单的调料储存 Secure herbs and spices with a magnetic rack.把香草和调料放在磁架上 Small tins with clear lids make for simple sorting,用带透明盖子的小罐做简单分类 and they’re easy to handle.而且方便拿取 Bonus: a magnetic rack like this one小提示 一个像这样的磁性架子 can fit on the inside of a cabinet door很适合挂在橱柜门的内侧 or along unused wall space.或者不常用的墙面 Anywhere you can hang a sheet of metal.你可以在任何地方挂一块金属板 6. Spice Tray6 调料盘 Use a tray to gather up all the spices用一个盘子放好你做菜时 You’ll need to make a dish and place it near your prep spot.需要的全部调料并且把它放在准备区 You’ll have everything on hand将所有的必需品放在手边 7. Spice Store House7 调料存放区 Keep frequently used spices at your fingertips把调料架安到厨房吊柜的门后 by housing a rack inside the door of a kitchen cabinet.使常用的调料触手可及 Replenish your stores from larger ingredient jars placed on the shelves.并通过放置在隔板上的大调料罐来补充 8. Wall Spice Rack8 壁挂式调料架 A tiered spice rack that coordinates with your appliances looks great in the open.一个和你所有东西融合的开放式层置调料架看起来会美观 Its wall-mount location frees up counter space.壁挂节省了台面空间 9. Hanging Tough9 结实的挂架 A chrome rack and clear hanging containers一个铬合金架子和透明挂式容器 keep frequently used spices within easy reach可以使常用的调料触手可及 10. Drawer Storage10 抽屉储物 Drawers are perfect for storing spices.抽屉非常适合存放调料 They keep them close at hand when needed,需要的时候调料近在手边 but tucked out of sight when not.不用的时候又可以放起来 Label lids if the jars are standing upright,如果罐子是垂直放置的 就在盖子上贴标签 or label sides of jars if they’re lying flat or tilted.如果是横放或斜置的 将标签贴在罐子侧面 11. Straight & Narrow11 有序且狭窄 For spice storage, claim the thinnest of spaces,可以利用窄小的空间存放调料 such as that below upper cabinets,如吊柜下方 at the end of a counter, or on the side of the island.台面的边缘 或者岛台一侧 The limited space keeps spices from hiding behind one another.有限的空间会避免调料互相遮挡 12. Lab Results12 试试像实验室那样做 Create easy access to your favorite spices想一个拿取你喜爱调料简单 Fill test tubes with spices and arrange in a wire holder.将调料填满试管并排列在线夹中 When spice levels get low,当调料变少时 refill from original bottles stored elsewhere in the kitchen.从厨房别处原装储存瓶中补充进去 And 13. Rack’Em Up13 集中放置 Keep frequently used spices at your fingertips用一个两层挂架 by using a two-tier hanging rack.把常用的调料放在手边 Stick labels to jar tops to easily identify在罐子的顶部贴标签 以便站直时 your spices when standing.轻松识别调料 That’s it, It’s time for closing.就这样 视频就要结束了 press like, share or comment this video,如果大家喜欢我们的视频 if we still have your attention.请点赞 分享或评论这个视频 Or subscribe to let Google email you our new vedio every time we publish it或者点击订阅 这样谷歌就可以在我们每次发布新视频时 用邮件通知你 Thanks for watching.感谢观看
  • 2021-08-28简单一招致胜你知道这人要来揍你 不要犹豫 让我们来分散他的注意力 当你与人起了冲突 对方好斗又咄咄逼人 他开始攻击你 那好 我在所有视频中我都讲过 你必须掌握主导权 不仅是肢体上的 还有心理上的主导权 你要控制好自己 并掌握对方 我不想做的 是与其对峙开打 任由他对我挥拳猛击 因为当他向我挥拳的时候 谁占主导? 他是 为什么呢? 因为我只是在做反应 现在 这下可能会引起争议 因为大家可能会觉得 额 是你先动手的 我没有先动手 我只是想分散他们的注意力 如果我先把手抬起 我在拿回我的主导权 而这不需要实打 它可以像是 “嘿伙计” 或者是 “我的朋友 我把手抬起来了” 他要是躲闪 还举起了他的手 那我就抓住了掌握主导权的机会 我重获主导权 因为我抬起手让他分心了 明白吗 尽管我并不想让冲突演变升级 变成我真的在攻击 完全击败他 我可以只是说 嘿 冷静一下 等等 但我想说的是去掌握主导权 你必须先行动起来 但这不意味着你要先攻击 所以 再强调一次 我不是建议你看着对方 然后尽全力挥拳 我建议的是 当你猜到对方要攻击你时 那你就需要去争夺主导权 那如果你接着看下去 我们会分解动作要点 请继续观看 我把这称为注意力与反应的较量 因为当我被攻击的时候 我想要占上风 我不想去挡对方的拳头 我想让对方来挡我的 同时 我还想让他分心 所以 关于注意力与反应 不管我是不是认真的 我都能让他的手做出反应 但不让他打到我 下面我来分解一下经典动作 当我向Simon挥拳头的时候 他会抬手去挡我 他之所以抬起他的手 是因为他要去挡我的拳头 在那一瞬间 他就没有在进攻了 我们再示范一遍 出这拳或许会被挡 但出另一拳或许就能打到 然后我再乘胜追击 现在看来 Simon一直在努力跟上我的速度 他不断地抬起手也只是用来防卫 这样来说 他虽然做出了反应 但也被分散了注意力 至于为什么他的注意力会分散 是因为当我抬起这只手时 他挡了我 然后他持续的防守 每当他防守时 他基本上没有能力攻击 你们大部分可能会说 对啊 那又如何? 仔细看 这可决定胜负 他挡了我这只手 另一只手在下面握着 如果我现在松开然后给他一拳 那就是关键致命的一拳了 因为事实上我占上风 并朝他挥拳 砰嘭! 然后我再出拳 砰嘭!再出拳 砰嘭!持续出拳 因为我让他分心了 我先牺牲了一只胳膊 另只胳膊得到了出一二三四五六七拳的机会 所以 不要觉得 你只是在和对方玩拍手游戏 你在做的是分散他的注意力 你持续出拳 他们就会忙着挡 那你便使他陷入僵局 这方法很好用 去试一下 给我留言 告诉我好不好用 感谢观看
  • 2021-08-28用冰棒棍自制壁挂式植物架Hello, YouTube consumer.嗨 YouTube的用户们 I present you a DIY wall planter shelving idea我给大家介绍一个利用冰棒棍 from popsicle sticks.自制壁挂式植物架的想法 If you enjoy this idea如果你喜欢这个想法 later after this video ends,那就在视频结束后 leave this video a thumbs up and share.给这个视频点赞并分享 Press the subscribe button if this channel is foreign for you,如果您从没有见过我们的频道 就请订阅吧! and see you again later with another popsicle stick crafting idea.下次我会带来另一种有关冰棒棍的创意
  • 2021-08-2815分钟塑造完美背部曲线女性健康Women’s Health 15分钟塑造美背Sculpt a Beautiful Back 15-minute Workout 说明:三套一组 每个动作重复12次Instructions – Sets: 3 sets of each exercise Reps: Work up to 12 reps per set 你们好 我是女性健康频道的编辑 珍•阿托尔Hi, i’m Jen Ator, fitness editor of the Women’s Health. 这个十五分钟锻练是针对And this 15-minute back workout is specificly designed 锻炼肩部肌肉、上下背肌和臀部而设计的to target muscles in your shoulders, upper and lower back, as well as your hips. 可以帮你塑造更好的仪态并缓解背痛To strengthen and improve your posture as well as stave off back pain. 用引体向上器械Using this assisted pullup machine, 将手放在扶手上然后脚踩踏板place your hands on the handle bar and step onto the foot pedal. 让身体自然下垂Letting your body hanging naturally. 在身体向上移动的同时收紧肩胛骨Pull your shoulders blades together as you raise your chest towards the top 然后控制自己缓缓下落and lower back down nice and controlled. 收紧核心Keep you core tight 每次重复都要收紧肩胛骨and really squeeze your shoulder blades together with each repetition. 在地上放两个哑铃其间距约为你的肩宽Place two dumbbells on the ground about shoulder-width apart. 然后双脚分开至超过臀宽And get into a pushup position 保持俯卧撑姿势with your feet wider than the hip-width apart. 然后将重心转移到脚跟And focusing on bring your weight down into your heels, 并保持腹部收紧 背部平直keeping your core tight and your back flat. 将其中一个哑铃举到胸前Roll one of the dumbbells up towards your chest, 然后放回then bring it back down to the ground. 每次举起都要保持臀部不动With each roll, make sure your hips aren’t rotating 但与地面平行but are staying parellel to the ground. 然后你要把核心收紧And you are keeping your core nice and tight. 双腿并直趴在地上Lying on the ground with your legs extended straightened together behind you. 然后肘部绷直 双臂向前延展Then bring your arms forward, flat on the ground, elbows locked. 收紧腹部 屁股夹紧Keeping your core tight. Squeeze your glutes 使你的四肢和胸部离开地面to lift your arms, legs, chest off the ground. 腹部和臀部收紧Keep your core and glutes nice and tight 并保持这个姿势5秒钟and hold this position for five seconds, 然后放下四肢then lower back down to the ground. 做这个动作从双手分开超过肩宽For this moves, start by grabbing the bar 抓住扶手并坐下开始with wider than shoulder-width grip and sit down. 保持挺胸收腹Keeping your back flat and your core tight. 收紧肩胛骨使扶手被拉下来Roll the bar by squeezing your shoulder blades together. 把扶手拉到胸前 再缓缓复位Bringing your bar to your chest and altering to the start. 你一定要慢慢把它拉下来Make sure you slowly pull it down 然后拉至胸口and bring it all the way to your chest. 你要确保每次下拉都能使肩胛骨收紧Focusing on pulling your shoulder blades together with each rep. 为了保证效果 每周三次但不要连续锻炼instructions:For best results, do this workout three times per week on nonconsecutive days.
  • 2021-08-2822个改善家居设计的诀窍五分钟手工 家居改善金点子 危险! 安全带 安全 每月节省水费 软木家具腿垫 天然除臭剂 咖啡粉 植物残根再生 粉笔 小苏打 柠檬酸 醋 干燥两小时 自制洗洁精 发酵粉 柠檬酸 洗洁精 干燥两小时 刷洗厕所炸弹 发酵粉 柠檬汁 醋 水 哎呀! 干燥 完美! 唉! 没有干净的刷子吗? 需要重新给浴缸填缝? 等待24小时 简单的家居技巧 保持新鲜 醋和水 十个最棒的家居技巧 第十 第九 第八 粉笔 第七 第六 第五 干燥 第四 第三 第二 第一 聪明的家居技巧 加热一分钟 保鲜膜 锡箔纸 神奇的多肉 水泥 放置一天 打破罐子? 干墙腻子 湿毛巾 没有凹痕! 防止插头拔出 太紧了? 对治地板的小妙招 灰尘的气味? 肉桂 木地板专用 温水 柠檬汁 醋 肥皂碎 清洁地板的天然清洁剂 五分钟手工
  • 2021-08-28初学者有氧运动(PLYOS新手!!)嘿 大家好Hey, you guys! 今天我们要学习的是适合初学者做的一些爆发式训练We’re going to be doing some plyometrics for beginners today. 好了 朋友们Okay, you guys. 对于初学者来说 我们的首要目的是调节并强化我们的脚部So doing plyometrics for beginners we really want to think about conditioning and strengthening 因为这些高强度运动需要大量身体调节our feet initially, because those really explosive movements take a lot of body conditioning. 所以刚开始 我们不要想立刻见成效So we don’t want to get too impactful when we first start out. 我们要以适合自己的速度去做So we’re going to do everything at a nice pace. 强度不要太大 就像我刚刚提到的那样Not too explosive, just like I had mentioned. 我们真正的目的是强化脚部和腿部的力量We’re really going to think about building strength in our feet and in our legs. 首先从跳绳开始 这是强化脚部力量的好方法We’re going to start out with jump rope, which is a great way to strengthen your feet. 用一根跳绳 你可以先用一些简单的跳法So with jump rope you can just do some nice, easy jumps. 你可以在任何地方做15到30秒的训练With this workout you can do anywhere form 15-30 seconds of work, with 30 seconds of 然后再休息30秒rest. 如果你错过了前面讲的也没关系It’s okay if you miss. 如果你刚开始 我们还会做很多(这样的锻炼)We’re going to be doing lots of that if you’re just starting out. 注意踮起脚尖 以合适 简单的速度跳就可以So think about staying on the balls of your feet and just a nice, easy pace. 跳绳对身体有很好的锻炼作用So jump rope is great for that. 它对心血管也有好处It’s wonderful for cardiovascular, too. 所以 请跳绳吧So jump roping. 如果有困难的话 我也会教给你虚拟跳绳法And if you’re having a lot of trouble I also do what’s call ‘invisible jump rope’ with 虚拟跳绳法就是想象自己有一条绳(其实并没有)a lot of my clients, where you just have an invisible jump rope, but you’re still getting 然后做出跳绳的动作 这样也一样可以锻炼你的脚部that same motion and movement and strengthening in your feet. 接下来我们要做的叫做滑冰Okay, next we’re going to move onto ice skaters. 做这项锻炼时 你可以用一些标识物 什么都可以 也可以不用You can use any kind of marker, or not. 我一般喜欢用几个标识物I like to use a little bit of a marker. 你可以在地上放任何东西You can really put anything down on the ground. 这是一种侧向运动 它对每个人的身体都有益 做这项运动时 我们不是站在这的This is a lateral movement, which is really great for everybody whose life is not here. 而是站在这的A lot of it’s here. 你要做的就是 从一边单腿跳向另一边So what you’re going to do is, you’re just going to do nice, little hops off to the side. 如果需要的话 可以把脚放下来 让自己更稳定一些You could put a foot down to stabilize more if you need to. 你的腿越强壮 你做的也就会越有爆发力And the stronger your legs get you’ll just a little bit more explosive. 同时做的时候要把腰弯下一点 因为这也会帮助Also, think about bending down a little bit because that will really help work your legs 增强腿部力量here, too. 增强腿部和脚部力量是初学者的目标Strengthening your legs, strengthening our feet is our goal for our beginners. 好了 我们再来一遍 你可以做15到30秒 然后休息30秒Okay so once again, you can do 15-30 seconds of work, 30 seconds of rest because it is 因为它会令心率加快going to get your heartrate going. 接下来我们要做的是蛙跳Okay, next we’re going to go into what I call frog hops. 对于初学者 我不要求你们负重Now, for beginners I’m not going to have you hold any weight. 等到你们的身体足够强壮后 在家练习时 就可以举一个实心球Eventually when you get stronger you can hold a medicine ball, or any kind of – even magazines 或者杂志at home. 现在要做的就是 先半蹲So what you’re going to do is you’re going to start low. 通过蛙跳这样大幅度的运动来增强身体的力量We’re going to start working on building strength through a fuller range of motion with these. 然后跳起来 尽可能的往高跳 落地时利用脚踝力量继续保持半蹲姿势You’re just going to jump up, high as you can, but really sitting back through your 然后利用臀部力量有爆发力的跳起heels and using your glutes to explosively jump up because that’s what plyometrics is 这是爆发式训练的关键所在all about. 同时它还有助于增强心血管强度以及忍耐力Building cardiovascular strength, endurance. 好了 现在往回跳 你们会看到我在尽量慢慢地向前跳So going back you’ll just see I’m trying to hop up and go as low as I can. 非常好 我的心率上升了一点 腿部得到了锻炼Super good, my heart rate is up a little bit, working my legs, strengthening here. 再来一次 锻炼15到30秒 如果需要的话 再休息30秒Once again, 15-30 seconds work, 30 seconds rest if you need that much rest. 现在开始我们的最后一项锻炼:标记跳跃 你可以随便拿一些家里有的东西当做标识物Now our last exercise: marker jumps, or once again, whatever you have at home you can put 放到地上on the ground. 尽量选择低一点的东西 这样我们也就不用跳得太高We’re going to keep it low so we don’t have to jump too, too high. 我们要做的是双腿跳We’re just going to be doing some two feet jumps. 开始只要慢慢跳就可以So just a nice jump. 不需要跳得很快And it doesn’t even have to be fast. 之后可以慢慢加快速度Eventually you can get faster. 看 我都是脚尖着地See, once again I stay on the tops of my toes for this. 如果你想要慢慢加快速度 这的确是一个好的想法So if you want to eventually get faster that’s great. 但是在最开始的时候我们需要的不是速度It’s not about the speed initially. 如果你一定要全脚掌着地才能保持平衡 那也是可以的If you have to be here and stabilize, that’s okay. 这项锻炼对心脏负荷和平衡有很好的锻炼作用Super great for your heart rate, great for balance. 当我们老的时候 作用尤其明显Especially as we get older. 开始的时候平衡感可能没有那么好Our balance starts to get a little – not as good as it used to be. 这种锻炼对保持平衡感有好处So these are great for that. 现在我们还可以侧向跳一次Now, we can go lateral, too. 也就是说 身体侧立往旁跳So we’re just hopping laterally. 现在我们侧向跳过标识物We are hopping laterally over. 注意手臂要使力Think about using your arms. 手臂的力量可以帮助身体跳起Your arms help your body go up in the air. 慢慢跳 控制好速度So we’re going slow and controlled. 练了一段时间后你想要加快速度是可以的 但现在是开始阶段Eventually if you want to get going a little faster you can do that, but this is beginning 我们只要做好自己的动作就可以了so we’re just controlling our movements. 即使(动作强度)非常小 我也能够感觉到Even just that little bit, I’m really feeling it. 以上就是为初学者准备的4种有效的爆发式训练So these are four, really great, plyometric exercises for beginners. 要尽可能多的练习Do as much work as you can. 每一种锻炼做30秒 然后休息30秒If you can push it to 30 seconds take that 30 seconds rest and then go right into your 接着做下一项锻炼next exercise. 坚持下去 你的身体会得到很好的锻炼 同时还会增强忍耐力You’re going to get a great workout, you’re going to build the endurance and start feeling 你会感觉到腿部以及身体的力量大大增强a lot more strength through your legs and your body. 好了 朋友们All right, you guys. 非常感谢大家今天和我一起做运动Thanks for joining me today. 我也很享受和大家一起锻炼的时光I always enjoy working out with you. 请订阅该视频 点击”喜欢”按钮 并给我留言Please make sure you subscribe, hit the like button, leave me comments. 如果这是你第一次做爆发式训练 请告诉我Let me know if this is the first time you’ve ever tried plyometrics. 这些爆发式训练都非常棒They’re super great. 我很喜欢它们I love them. 它们一直都在我的训练日程中They’re always in my workout. 也希望你们能够喜欢I hope you enjoy them, too. 你们也可以在ATHLEANXXforWomen.com中查找适合初学者的训练方式 这可能对你有帮助Check out ATHLEANXXforWomen.com for other beginning workouts that might be helpful to 我们会很快再见的you, and I’ll work out with you soon.
  • 2021-08-285个令人惊叹的木工小技巧嘿 大家好 我是《自己动手》的格伦Hey, what’s up guys, I’m Glen with DIY Creators. 而今天我们又有另一期新的节目And today we’re coming back with another one. 而我将会向你们演示And I’m gonna be showing you guys 一些非常快捷 简单some really quick and simple projects 可以在你的工作室里做的项目that you can tackle in your shop. 这些虽然是小技巧Now they are hacks, 但不代表所有小技巧都是坏技巧but it doesn’t mean all hacks are bad hacks, 而我想让你知道 这当中有些是很酷的and wanna show you that some of these are really cool, 并完全可以融入到你的工作室and can totally make its way into your shop 和你工作的地方and where you operate. 作为开场 我将示范一个I’m gonna kick this off by tackling the one 我几天前刚想出来的that I created a couple days ago. 那就是在你的圆锯上And that’s attaching dust collection 加装木屑收集装置to your circular saw. 不过别误会啊Now don’t get me wrong, 我不是在说这是个完美的解决方案I’m not saying it is a perfect solution 但它确实有用but it does work. 圆锯会产生很多木屑Circular saws create a lot of dust, 如果你有一台圆锯and if you have a circular saw, 你一定能理解我所说you know exactly what I’m talking about. 所以最好的应对方法So the best way to contain this, 就是给它接上一台强力吸尘器is by hooking up a shop-vac to it, 或是你的木屑收集系统or your dust collection system. 大部分的时候Most of the time, 木屑端口是个需要dust ports are an optional item 在你买了圆锯后that you have to purchase 另外加购的选项after you pick up your saw. 所以不是每一台圆锯都会有So not every saw will come with them, 而我恰好有一台没有木屑接口的and I actually have a saw that don’t come with them. 但你的圆锯需要有个木屑接口But this hack you’re gonna need a dust port 才能应用这个小技巧on your circular saw, 或者你可以自己做一个or you can create one. 我用过效果最好的I had the best luck 就是这种橡胶杯状减径管using these rubber reducer cupular things 你可以在管道工程区找到它that you can find in a plumbing section, 和一个牛奶罐and also a milk jug 或是一个空水瓶or an empty water bottle. 我在罐子上钻了一堆小孔I drilled a bunch of small holes in the jug. 我现在决定了I am now making the decision 这将会是容器的顶部that this will be the top section of the container. 我并不是百分百肯定I’m not a hundred percent sure 这些小孔有帮助these holes actually help 但它们就在那了but they’re there. 凑巧地 减径管刚好能套上瓶口Coincidentally the cupular fit right over the bottle 和我手头上的其他东西along with these other things that I’ve had on hand. 我原本希望摩擦力I was hoping that the friction fit 足以让这一切固定在一起would be good enough to hold all this together. 但经过一点震动和摇晃后But after a bit of vibration and shaking, 我可以预见瓶子有很大的机会脱落I can see that the jug would more than likely fall off. 所以一个快速的解决方法So a quick fix to this, 就是在减径管周围涂上热溶胶is just applying hot glue around the perimeter of the cupular. 我现在就过几次So now I’m gonna do a couple passes, 来展示一下just to show the difference, 装了罐子和没装罐子的差异with the jug on and with the jug off. 然后你可以决定And then you can make the decision on 这法子够好了if this is good enough, 或者这是浪费时间or if this is a waste of time. 所以 只要你不介意成为工地上So, as long as you don’t mind being a funny looking person 那个圆锯上挂了个瓶子的怪人on a job site with a bottle attached to your circular saw, 那这应该会奏效then this will probably do the trick, 而你也不用担心木屑and you don’t have to worry about throwing dust 飞得到处都是all over the place. 还有 要记住一件事And one thing to keep in mind 这里没有类似于吸尘器一样的吸力产生there is no suction happening here in terms of a vacuum, 所以你仍然会有so you’re still gonna have 一点木屑残留在你的工作表面上a little bit of saw dust on your work surface. 你永远不会知道Until you have one of these, 拥有一个划线规有多棒you won’t really know how awesome it is 直到你拥有了它to own a marking gauge. 这是在店里买的This is a store-bought version, 所以我们不会做这么酷的一个so we won’t be making one this cool. 但我们会做一个But we’re gonna make one 拥有非常类似的功能的that have very similar purpose. 制作方法如下To get involved in this one 我要用一块一英寸粗的木钉I’m gonna use a piece of one inch dowel rod. 而你可以用任何一块木And you can use any piece of wood. 因为这是圆的Because this is round, 所以比较容易握住it’s much easier to hold onto. 现在在木钉的正中央钻一个小孔Now drill a small hole right in the centre of that, 然后加一根木螺丝and add a wood screw. 随便从1.25英寸Anything from an inch and quarter 到2英寸的应该都足够应付to two inch should do the trick. 现在来提供点主意Now to give some ideas, 它可用来切割阴阳榫great use for this is if you wanna cut mortise tenons, 嵌槽接头和槽口if you also wanna cut dado joints and rabbets, 或者在某靠近边沿的地方画一条线or if you just wanna place a line close to a edge somewhere. 如果你想把几块木头Maybe if you wanna line up pieces of wood 放在完全相同的地方in the same exact location, 你只需要沿着边沿画一条一致的线then you just make one consistent line along the edge. 作为例子And as a sample, 我将向你展示如何快速地用手锯I’m gonna show you how you can quickly make a rabbet cut 切割出一道槽口using a hand saw. 你可以看到 没有需要用到铅笔As you can see there is no need for a pencil. 我只是定好我需要的深度I just set the depth that I needed to 在两边都做好记号make the marks on both side, 然后 噔噔!and BAM! 大功告成!We’re in business! 还有就是 你不会想用你的划线规Now you wouldn’t wanna take your marking gauge 开始在金属上面划线and then start striking lines on a piece of metal. 用螺丝钉就意味着不用担心With the screw, it means no worry, 划上你的直线然后继续作业draw out your straight lines and just keep on moving. 只要边沿是直角As long as the edge is square 你应该会有一条you would get a consistent line 沿着整个外沿一致的线going around the entire perimeter. 好了 来到第三个工作室小技巧So coming up to shop tip number 3: 一个砂纸或胶带切割工具a sand paper slash tape cutter. 这玩意儿可以有几个做法There’s a number of ways you can go about this, 但我将向你展示两个快捷的方案but I’m gonna show you two quick solution. 第一个方案 拿一块木板For the first option, take a piece of wood, 要能够放进柜子里something you can store in cabinets 或轻易存放好的or put away easily. 然后你可以选用任何尺寸的弓锯刀片And you can use any size hacksaw blade that you choose. 现在放几个垫圈Now place a couple washer 或一个螺帽来设置or a nut to set the gap 刀片和木板之间的空隙between the blade and the wood. 然后把螺丝穿过以上的东西 上到木板上Now drive a screw right through, and into the wood. 这个工具出乎意料地好用And this works surprisingly well. 但同时 你可能会想But at the same time, you’re probably thinking: 为什么你不直接用剪刀呢?why don’t you just use scissors? 呃 我不知道你咋样Well, I don’t know about you, 但在我的工作室里 任何比台锯小的东西but I have a hard time keeping up with anything in my shop 我都很难找得到that’s smaller than a table saw. 所以大概率是So chances are, 如果这工具固定在一块板子上 I may have a hard time keeping up with this cutter 我很有可能会找不到if it’s stuck to a piece of board. 这就让我带出下一个So this bring me to the next way 使用弓锯刀片做切割的方法 –to use the hacksaw blade to make cuts – 直接把它固定在工作台上attaching it directly to a workbench. 我找不到工作台的概率是非常低的Chances of me not being able to locate the workbench is very low. 所以我觉得这个方案非常棒So I think this is a great solution, 也是我比较推荐的一个选项and it would be the option I’d recommend. 幸亏我不用透过艰辛的方式学到Thankfully I didn’t have to learn the hard way, 但对比起让锯齿朝上but it is a better solution 锯齿朝下是个更好的方案to have the teeth facing down versus up. 这东西除了能切割几乎所有粗细的砂纸Not only does this cut sand paper in just about any grit, 它也能轻松地切割胶带it’d also slice through tape as well. 现在继续说第四个小技巧And moving on to tip number 4 噢 在钻床上有木屑收集装置的酸爽感Oh the joy of having dust collection at your drill press. 这个小技巧将会像是买一送一This hack is gonna be like a 2-for-1, 因为我们同时会有一个滚筒砂光机cause we’re also gonna have a drum sander 或者说轴式砂光机slash spindle sander, 随便你爱怎么称呼它whichever you wanna refer to it as, 和木屑收集装置along with the dust collection. 首先我会在一块胶合板上So I’m gonna start off by drilling out a 2.5 inch hole 钻一个2.5英寸的洞in a piece of plywood. 然后我会在一个PVC减径管上钻一个小洞Then I’ll drill a small hole in a PVC reducer. 接着 我用一颗螺丝和螺帽Next, I attach a round-base magnet 把一个圆底磁铁固定在那using a screw and a nut. 把那个上紧了以后And after tightening that up, 我现在就可以把我的吸尘器喉管I can now plug my vacuum hose 接到这个的另一边onto the other side of this. 如果你有跟我这里完全一样的部件Now if you have the same exact pieces as I do here, 包括那喉管和PVC配件with the hose and also the PVC attachment, 当初并非完美契合this wasn’t a perfect fit, 所以我用了双面胶so I use two-sided tape 把洞缩小 形成一个楔子to shrink the hole and create a wedge. 加入了磁性底座后Add in a magnetic base 添加和移除木屑收集功能就变得快捷 简单make this quick and simple to add and remove dust collection, 它可装在你的钻床上not only from your drill press 也可装在工作室里的其他工具but other tools in your shop. 而如你所见And as you can see, 滚筒砂光机正完美地运作着the drum sander’s working flawlessly. 胶合板底座以几根螺丝钉从下方固定The plywood base is held down with a few screws from underneath. 木屑收集装置也运作得不错The dust collection is working pretty good as well. 而这是用强力吸尘器And this is using a shop-vac. 所以想象一下你如果有个木屑收集系统So imagine if you have a dust collection system, 我想你的吸力会好很多I’d imaging your suction would be a whole lot better. 接下来这一个For this next one, 我将会教你如何用你的钳夹I’m gonna show you how to use your clamps 从硅胶管to get a little squeeze action 或填隙管中outta your silicone tubes, 作出一点挤压or caulk tubes. 你可能在想 就 为什么要这么干?So you may be wondering, like, why this? 呃 很多时候 很多人去店里Well, many times, a lot of people go to the store, 买了一些东西 然后pick up things, and then, 你永远会忘了买某些东西you always forget to grab something. 像我啊 我有一个这玩意儿In my case, I have one of these – 一把填缝枪 但我貌似老把它搞丢a caulk gun, but I always seems to misplace it. 而我想给你们展示And I wanna show you guys a tip 一个当我找不到that I like to do 那玩意儿 而我不想when I can’t find that thing 浪费时间去找它的时候用的小技巧and I don’t wanna waste a lot of time looking fot it. 首先你将会需要你的硅胶或填隙So the first thing you’re gonna need is your silicone or caulking, 然后你需要的东西and then the next thing you’re gonna need 是一把大钳夹is a good size clamp. 填缝枪上有个切割器On a caulk gun you have a cutter 就这样把尖头切掉so it cut off the tip of this, 但我们将用刀片做这道工序but we’re gonna do that with a razor, 记住 这是以防你找不到你的just in case as you can’t find your caulk gun, 填缝枪remember that. 所以我们要做的下一件事是So the next thing we’re gonna do is, 把这个固定到钳夹上just attach this here to the clamp, 用胶带粘上去tape it on. 你或许可以用束线带Now you can probably use zip ties, 或随便你需要用什么or whatever you have to use 来把它固定住in order to make this happen, 但我想每个人都有胶带吧but I think everybody have tape. 好 接下来我们需要的Now the next thing we’re gonna need 是一块木头is a piece of wood. 不一定要这么长Don’t have to be this long, 它可以是任何你需要的尺寸it can be whatever the size you need it to be. 然后你要把它塞进来这里Then, you’re gonna work that into here. 没有必要把这个固定住There’s no reason to strap this down. 你或许可以用一条束线带You can probably use a piece of zip tie 把它定位在那里at there hold it in place, 但我觉得当你开始在这里施加压力时but I think once you start putting pressure on here, 它哪儿也不会去it’s not going anywhere. 而事实上 如果你有个刀片And as a matter, if you have a razor, 或者一把刀或啥的or if you have a knife or something, 你可以就这样把尖头剪掉then you can snip the tip off just like that. 好了 让我们看看我们能不能Alright, so let’s see if we can make 挤出一条笔直笔直的堵缝线a good, nice, straight caulk line. 只要释放压力Just release the tension, 堵缝线就不再出来了and you stop the caulk line from coming out. 喏 我是说 你觉得怎么样?Well, I mean, what do you think there? 我觉得看起来不错啊That looks pretty good to me. 所以我是说So my point is, 我们不是要完全抹杀填缝枪we’re not trying to eliminate the caulk gun completely. 重点是 如果你没有The point is, if you don’t have one, 或者你找不到你的or if you can’t find yours, 别让没有合适的工具降低你的效率don’t be slow it down by not having the right tools. 永远都有可能发明There’s always something you can do 一个简单的小技巧来解决问题to possibly create a quick hack and get by. 希望你们可以在下方评论区So I love to hear what you guys think about 告诉我你们对这些项目的意见these projects down in the comments. 告诉我这些技巧Let me know if these are things 会不会在你的工作室里用得到that you would incorporate in your shop. 同时 如果你们想看更多类似的视频Also, if you wanna see more stuff like this, 在评论区里告诉我let me know down in the comments. 除此以外On top of that, 告诉我有什么你们想看我做的let me know what you wanna see getting made. 如果你有些酷的想法If you have some cool ideas that 但你不知道怎么把它化成现实you just can’t think about how to bring it to life. 在评论区告诉我 我们一起来做Let’s do it, let me know it down in the comments, 我会尽我所能帮你们把它们做出来and I’ll do my best to create those for you guys. 但我希望你们喜欢这次的视频But I hope you guys enjoyed this video, 今天就到此为止了and that is it for today. 我是《自己动手》的格伦I’m Glen with DIY Creators, 我们下个视频再见and I will catch you guys in the next one. 噢 还有 如果你们是新来的Oh, also, if you guys are new here, 记得订阅这个频道be sure to subscribe to the channel. 打开你的通知Ring that bell, turn on your notifications, 这样一来你就可以知道我上传了新视频so that you know when I upload a new video. 但我觉得今天就差不多了But I think that would do it for today, 我在下一个视频再跟你们见面and I’ll see you guys in the next one.
  • 2021-08-28初学者如何做单脚深蹲这是我逐步教This is my step 初学者如何做手枪式深蹲的步骤by step guide to teach you how to do pistol squats for beginners. 嘿 你们好hey you guys. 许多的人总是问a lot of people always ask it’s how “你究竟是如何做手枪式深蹲的?”in the world do you do a pistol squat? ” 我知道这看似特别难 但如果你努力I know they seem super tough, but if you work at them, 花时间按指导步骤来做and spend the time doing the step 你们大家都可以做到by step guide, you guys can get there. 别指望一夜之间或don ’ t expect to get there overnight, 几个星期就能做到or even in a couple of weeks. 这些动作有时得花几个月来增强力量These can take sometimes months to build the strength, 和灵活度 才能完成一套完整的flexibility to be able to go right 手枪式深蹲down into a full pistol squat. 那我们何不从头开始呢?Why don’t we start from the beginning? 手枪式深蹲需要大量移动 热身也很重要Pistol squats require a lot of mobility andwarmup is critical. 当你想做某种手枪式深蹲Anytime you ’ re going to be doing any kind 或只想尝试准备 深蹲时of pistol squat, or even just trying to get ready for this, 我建议你先做10或15分钟热身I recommend that you ’ ve done a 10 or 15 minute warmup. 尤其要注重脚踝热身Really think about especially getting theankles warmed up. 那真的很重要That’s really critical. 其实 当我们做手枪式深蹲时Many of us actually lack the proper ankle, knee, or hip mobility 很多人的脚踝 膝部和臀部缺乏适当的移动to actually go all the way down into a pistol squat. 因为这个动作会使你的身体So since this is really going to force your body 进行 你不习惯做的into a deep, untrained range of motion 深度未经训练的移动that you’re not used to. 真正关键的是要摆脱低质器材Poor mechanics is really going to be a critical piece to get rid of. 我们想改善开始做深蹲时的动作 进行更加深度 动作We want to improve that before you actually start going down into that super deep range of motion. 因此 身体适应真的很重要It’s really important that the body getsacclimated. 那就是为什么我们做这些小步骤That ’ s why we take these tiny steps 来指导身体如何正确地做手枪式深蹲of teaching the body how to do proper form. 我常告诉大家 首先得有把椅子 才能开始The first thing I usually tell people is: start with a chair. 实际上 我带了个厚枕头I actually have this thick pillow here because a lot 因为很多时候 椅子有些 偏低of times chairs can actually be kind of low. 如果你不习惯单腿站立后下蹲If you ’ re not used to standing on one leg and lowering down, 那似乎真的很远that can seem really far. 特别是不会做时 再做一遍Especially if you don ’ t, once again, 移动脚踝或加大大腿 的力量have that ankle mobility, or the strength in your leg. 因此 加上垫子So add a cushion. 因为它能让你What that ’ s going to do is give you 开始训练时更轻松a few inches to work with to begin the process. 所以接下来要做的So what you ’ re going to do 是站在椅子前面is stand in front of your chair, 尽可能靠近you ’ re going to be as close 椅子的后面to the back of the chair – actually, 和椅子的前面一样the front of the chair as possible. 提起一条腿You’re going to lift one leg. 想象臀部缩紧 因为这里需要保持平衡Think about engaging your abs because there is some balance involved here, 我想 你要考虑往回收紧臀部and I want you to think about pinching your hips back, 再慢慢下蹲 轻轻坐在枕头上and lowering down gently onto the pillow. 然后脚后跟用力推Then you ’ re just going to push through your heel, 再站直and stand straight up. 这个附加动作起到巨大作用It makes a huge difference having this extra amount here 因为我不会向后倒 太远because I ’ m not dropping back super far. 如果你还不习惯做Especially if you’re not used to doing it. 你会感到有点疲惫It can feel a little discombobulating. 这正说明你的锻炼有效This is something you can work into your workouts. 不管你是在家还是在健身馆Whether you’re at home, or in the gym. 建议每条腿做10或15次 重复两组I would recommend doing 10 or 15 on each leg, a couple sets. 你需要坚持做几周 甚至更久This is something you need to do for a couple of weeks, or even longer 如果你确实没有那样的力量和灵活度if you really don’t have that strength, or mobility. 再一遍 现在开始下蹲Once again, you’re just dropping down. 你若做了一段时间Let’s say you’ve been doing that 你就会感觉到 “天啊!这动作原来这么简单!for a while and you’re like “ Gosh, this has actually gotten pretty easy. 我感觉我充满活力I’m feeling like I’m popping up, 我感觉自己的脚后跟在伸展I feel myself pushing through my heel. 我感觉真的好极了 我感觉更强壮了”I’m feeling really good about this. I’m feeling stronger. “ 那么 最后Then eventually, 你要撤掉枕头you ’ re going to get rid of the pillow. 我们将撤掉枕头So we ’ ll get rid of that guy 因为我们不再需要它了because we don ’ t need him anymore. 现在我们没有枕头了 我不知道So now we’ve lost about-I don’t know, 这挺有挑战的quite a bit here. 我们将做同样的动作So we’re going to do that same thing. 先站立 拉伸臀部we’re going to stand, my abs are engaged. 接着收紧臀部I ’ m going to hinge at my hip, 然后再向后坐I ’ m going to sit back, 接着我将and then I ’ m going to push 在我站直的时侯 脚后跟用力through the backs of my heels as I come back up, straight. 所以现在 我的动作的幅度比以前更大了So now my range of motion has gotten a little bit deeper than it was before. 这使我变得更加吃力Now this is making me work a little harder. 我锻炼了其他肌肉I ’ m strengthening other muscles, 我之前没做过 可能更大的动作maybe in a bit of a deeper range of motion that I wasn ’ t 因为我有枕头时我动作更小doing before because I was up a little higher with that pillow being here. 再来10到15次Once again, 10 to 15 reps, 大概两到三轮maybe anywhere from two, to three rounds. 再一遍 初学者可能要花点时间Once again, this could take a while for thebeginners. 这是你要好好努力的That ’ s something you may need to work on 也许一或两个月才能真正获得力量for maybe a month or two, to really get that strength. 一旦我们做了一段时间Once we’ve done that for a while and you’re 你会感觉“好的 我有活力了” 我感觉更强了like” Okay, I’m popping up. I’m feeling stronger. 我那里已经活动了I’ve built that mobility there, 我需要的力量有了 ” 我们将that strength that I really needed ”, we’re going to 移去椅子get rid of the chair. 因此 我们还有其他步骤So there is our other step. 现在我们要移动The other thing- now we’re going to move 到协助手枪式深蹲into more of an assisted pistol squat. 这些动作很棒These are great. 你可以使用一个TRX 或者绷带You can either use a TRX, you can use bands; 任何可以拉住你身体的东西anything to hold on that’s going to give you a good grip. 如绳子 你有什么能用的都行Ropes, whatever you may have. 首先我们来个协助手枪式深蹲The first thing we ’ re going to start with is an assisted pistol squat, 我将 用一个盒子and I ’ m going to bring a box in. 用盒子是因为The reason for the box is because a lot 人们往往不会活动脚踝of times people don ’ t have the ankle mobility, 弯曲 做大幅度的下降动作and flexion to get down into that deep rangeof motion. 这样使你What this is going to do is allow you to 开始感觉蹲的更低begin to feel what it feels like to start going down lower, 更低 但是这也让我but it’s also going to allow me 没有足够的灵活度一直蹲到底to maybe not have the flexibility to go all the way down. 看看我是如何使脚下垂的吗?See how it’s allowing my foot to droop? 当你踩在地板上 就不会了When you’re on the floor you don’t have that 因为你会撞到地板because you’re going to be hitting the floor. 你得能够You have to be able to have the 灵活抬起你的脚 离开地板flexibility to lift your foot up to clear the floor. 那么将要做的是So what this is going to do is 使我一点点来going to let me bypass that a little bit. 这使我有点 如果你不会 没有灵活性It’s kind of letting me cheat with my flexibility if you don’t have it. 但是 这也有助于But it’s also going to help me 继续增强臀部 下蹲位置continue to build that strength in the glutes, the quads, 和腿筋的力量the hamstrings; 需要的各个位置和脚踝的灵活性all the places I need it, and that ankle flexion. 有一阵子我想中间放下腿So for a while I would say go midway down, 做一个九十度角再站立make it to almost a 90 degree angle, and stand. 现在放松 最棒的是现在I’m releasing. What’s great is I’m using 你可以多次使用手臂– you can use your arms for a lot of this. 不总是你的腿部It’s not all your legs yet. 那么现在开始下蹲So you’re dropping down. 当你起身时 可以用你的手臂As you come up you can use your arms right now. 考虑用手臂支撑起来think about assisting yourself up with your arms. 我真的觉得通过腿来支撑I’m really feeling that through my legs, 但是 我可以做蹲更低的动作but it’s getting me into that deeper range of motion. 一旦你加速完成这个动作So once you’ve done that and acclimated your body to that, 你会积聚力量you’re building up that strength, 那样 你可以做得更低that’s when you can go even deeper. 现在我们在箱子上再做一次So now we ’ re going to go all 完整的训练the way down on the box because, once again, 因为如果你 在抬腿时不够灵活if you don’t have the flexibility to lift this leg up and clear it, 可能是这样 还需要整个过程的动作辅助maybe you’re here, it’s still going to help you work the full range of motion. 你依然要用手臂支撑起身You’re still using your arms to help you up. 一旦做好 我可以用手臂推起身Once I get here I can use my arms to help pull me up, 但是那样 就是教导我but then it’s teaching me how 如何用脚后背压力起来to press through the backs of my legs. 通过脚后跟 深蹲Through my heels, through my quads, throughmy glutes. 这是你要继续做的另一件事So this is another thing you’re going to work on for a while. 假设你锻炼了一段时间Let’s say you’ve done that for a while. 再一遍 这可能要 几周 几个月来加速Once again, this could be weeks to months to feel more acclimated with that. 现在我们在地板上进行Now we’re just going to go to the floor. 现在我们抓住物体TRX 或是其他东西Now we’re going to grab whatever we have. TRX or something. 我们要稳定脚部力量 站稳We’re going to stabilize our feet strong into the ground, 我们做一个漂亮的 紧张的核心锻炼we’re going to have a nice, tight core. 这次我会考虑This time I’m going to think 试着尽量少用手臂about trying not to use my arms as much. 下一步 手臂不出力That’s the next step: losing the use of my arms. 现在我一直下降Now I’m going to drop all the way down, 考虑用双腿出力and think about really pushing with my legs. 我没有把力气集中在手臂 把自己拉起来I’m not concentrating on my arms pulling me up as much. 我在下降 接着用力推—I’m lowering, and then I’m pushing – 你看—我现在在集中精力as you can see – I’m really concentrating 使用双腿做这个动作 起身on my legs doing the work now. And up. 好的Alright. So. 很好 再做一次Great way, once again, 你得建立力量you’re really going to have to build that strength. 通过脚踝建立一种灵活性You’re building that flexion through your ankles, 你的臀部积聚 需要的力量you’re getting that hip strength you need. 因此 在最后 做完后So finally, at the very end when you’ve done that, 你会感觉到自己and you feel like you’re actually 真的在上升lifting yourself up, out of that squat 不要用手臂without really using your arms up – 也许只需十分之一的臂力就可以站起来– maybe 10% of your arms are helping you up – 现在 可以进阶用哑铃做then it’s time to progress to using a dumbbell. 这起到反作用力This is going to work as a counterweight. 当你第一次下蹲So when you first start, and you lower down, 你要考虑释放重力you’re going to think about bringing the weight out 因为如果你感觉毫无重力because if you don’t have any weight 你可能就会 往后倒in your hand you’re probably going to go backward. 你会摔倒You’re going to fall back 因为你得学会使力 保持平衡because you have to learn to be able to push and keep yourself balanced. 这真的是开始的好方法So this is a really good way to start. 只是通过施力It’s just by holding the weight out. 你下降 用力站起You’re going to lower down and press up. 这真的会帮助我平衡This is really going to help me balance out. 这对初学者很有帮助This is great for beginners. 施加重力 下蹲Hold your weight out, lower down. 这有助于保持平衡This is helping me stay balanced. 通过脚后跟下压再站直Pressing up, through my heels, and standingstraight up. 起身And up. 这个动作有用到很多种器械So there’s a lot of mechanics with this. 我保证 如果你按步骤做I guarantee, if you follow all of these steps, 花些时间 再一遍you take your time – once again, this isn ’ t 一周也是可以学会的something you’re going to learn in a week. 这可能很花时间This could take a long time. 它可能需要几个月甚至好几个月来保证It could take months and months to make sure 你有力量that you have that strength, 你有动力 恰当做好这些动作you have that mobility to really do all of these properly. 真的要有适当的器械It ’ s really about proper mechanics and going 在一切就备就绪 你真正开始做下蹲时into it with everything in place before you 不会有什么困难的really start throwing them down, without having all of that built in. 好吧 我希望All right, you guys. 这对你们有帮助I hope this was helpful. 我真喜欢做手枪式深蹲I do love pistol squats. 它们很棒They are great. 能更好地调整和加强腿部后面的力量Super great for toning, and strengtheningthe back of your legs. 确保在合适的健身器械上按要求做Just make sure you go through the steps to get the proper mechanics. 感谢今天和我一起锻炼Thanks for joining me today. 点此链接,我会和你们一起锻炼Check out ATHLEANXXforWomen.com and I’llwork out with you guys soon.
  • 2021-08-28制作一个现代化衣柜我们需要一些存储空间So we need some storage, and I know just the guy to create it. 我知道谁能制造出来 实际上 我要环顾商店看看这里有什么I actually gonna look around the shop and see what I have here. 我相信我有足够的胶合板And I believe I have enough plywood to create one of these 来创造这样一个很酷的多用途衣柜cool wardrobes that can be a multi-purpose thing. 这对我很有用 希望对你们也一样No it’s gonna work for me, hopefully it work for you guys as well. 但开始之前 快速介绍一下赞助商BOMBFELLBut before we get into that, quick word from today’s sponsor 一个男人购买好看衣服的简单方法BOMBFELL, an easier way for a man to shop for great-looking clothes. 我喜欢新衣服但是不喜欢逛街I like new clothes. But I don’t really like shopping, 特别是去商店里especially in stores. 我喜欢方便点I’m all about convenience, but too many time I go in a store, 但很多次我去商店都买的比想要的多and I ended up picking up more than I actually went there for. 或是在一家家店里找合适的风格Or I find myself going from store to store to try to find the right style. BOMBFELL解决了这些问题Now BOMBFELL actually solves all those problems. 首先登陆网站 描述中有链接First you go to their website. Link in description. 然后填写一份简单的问卷Then you fill out a simple questionnaire, 这些信息能让他们为您找到相配的设计师and that’s enough information for them to pair you up with the right stylist. 注册后可以输入你的身材数据After signing up, you put in all your measurements, 然后你就可以下订单了then you’re onto your order instruction, like, 想要什么 什么时候要等what you want and when you want it. 48小时后48 hours later, 你会收到一封电子邮件 确认订单you then get an email to confirm what was picked for you. 如果不喜欢可以要求换掉If you don’t like it, just request a change. 收到衣服的七天内And seven days after receiving your item, 你可以留下 也可以退回you get to keep it or returning. 很简单 你留下的衣服越多越省钱And it’s really simple, so the more you keep, the more you get to save. 佛罗里达州的天气 很适合穿这些And living in that Florida weather, this just makes a lot of sense. 衣服很舒服 我真的很喜欢这种材料的感觉It’s very comfortable and I really like the feel of the material. 很方便It’s been a smooth process, 另外还有个特惠提供给你on top of that there’s a special offer just for you. 首次购买立减25美元 购买时登陆Get $25 off your first purchase, BOMBFELL.COM/DIYCREATORSby going to BOMBFELL. COM/DIY CREATORS. 了解更多有关该项目的信息To find out more in this project 务必点击视频说明中的链接 查看书面说明be sure to check the link down in the video description for a written article. 开始吧Let’s get started. 首先将胶合板切割成可控制的尺寸I ‘ll begin by cutting the plywood down to a manageable size. 轨道锯是个非常好的选择A track saw is a really good option here, 但是我愿意用现成的工具but i like to use what I already have, 圆锯和裂口夹具非常好使a circular saw and a rip cut jig works really well. 之后还可以用它来切割衣柜的侧面And after that it’s on to ripping down the side of the Wardrobe. 我在去商店之前就建好模了Since I modeled things out before headed in a shop 这节省了很多时间it really sped this part up, 让我专注于使切割尽可能准确allowing me to focus on making the cuts as accurate as possible. 为制作抽屉To make the drawers I needed to make a quick jig 我需要做一个快速夹具 用来调整锯片that would allow me to adjust a saw blade, 让我可以做出准确的切口so I can make accurate rabbet cuts. 做夹具的目的是给板子做最后的修整The goal for the jig is to transfer my practice session over to the final piece. 做切割的时候Since I’m in the middle of these cuts, 我发现使用台锯比设置槽接堆栈更容易I find it easier to use a table saw rather than setting up a dado stack. 抽屉按尺寸切割好了With the drawers being cut to the final dimension, 该制作抽屉底部的插槽了it was on to making a slot for to draw bottom. 中间的分隔槽让我思考了一会儿The middle divider had me spinning my wheels for a while, 因为我想找个最好的方法来解决because I was trying to think about the best way to go about this. 最后我用了槽接接头I went for the dado joint here, 这可能前期花的时间多一些this may have cost me more time up front, 但在最后胶粘过程中会变得更容易but this will end up being an easier joint during the glue up, 并且也减少了对齐的麻烦and a little less alignment headaches. 你可以用凹口夹具进行连接You could use a pocket hole jig for the connection here, 直接插到槽里and just plug the hole, 或者就用螺丝固定顶部和底部搁板or just use screws from the top and bottom shelf, 也插到槽里and plug those as well. 为了更有效率To be more fishing here, 我对所有部件进行标记 做好准备工作I marked all the parts and took care of the prep work, 比如在装配之前钻好凹口螺钉的位置like drilling the location for the pocket hole screws prior to assembly. 我总是忘了用这些固定夹具I tend to forget about these connected jigs all the time. 它们非常方便实用They are huge help in hand, 能帮我在专心拧螺丝的时候allowing me to hold things square, while I focus on adding the screws. 把家具固定方正 现在有框架了Now that I have a frame, 我要添加放抽屉层的底板I’m going to add the bottom shelf for the drawer enclosure. 这个衣柜我有一个模型用作指导in this case I have a model that I’m using as a guide, 距离底部的距离取决于放鞋需要的空间the distance from the bottom depends on the clearance you need for the shoes. 第一层的高度距离底部7英寸Place in the first shelf 7 inch from the bottom 空间应该足够放置大部分的鞋了should be enough clearance for most of the shoes we have. 所以空间做多大你可以随意So feel free to space this as you please. 添加抽屉层的上部To add the top part for the drawer enclosure, 你要找那块有槽接穿过的胶合板you want to locate a piece of plywood to have the data all running through it, 要是你没做槽接那就不用了or unless you skip the data part. 跟第一块板不同Unlike the first piece I added, 这块板要更重要的多this piece is a little more crucial, 当然是就间距来说when it comes to spacing of course. 抽屉盖需要安装在开口内The drawer cover need to fit within the opening 周围有相同的间距and have identical spacing going around it. 这种情况下上面 侧面和底部In this case, the side top and bottom 距离抽屉盖都有1/8英寸的间隙all have 1/8 inch of gap going around the entire cover. 但一定要保证槽接接口正面朝上But be sure to dado joint is facing up, 此时你可以使用中间凹槽and at this point, you can use the middle divider 分隔顶部货架空间to set the spacing for the top shelf. 在接口涂胶水I added glue to the joint, 然后将分隔板按上then work the divider into its place. 可以事先做好这种连接Making this connection could have been done prior, 但既然我设计的这样合适but since I have such a tight fit, 这样安装对我来说更容易it was easier for me to just work this into place. 完成这一切就该安装背板了And with this being done, it was on to add in the back. 切割胶合板的时候While I was doing all of the cutting, 我也准备好了胶合板背板I also made provision for the plywood backing. 通过快速切割侧板内侧By making rapid cuts on the inside of the side panel, 它能让胶合板塞进去it allowed a plywood to sit down into it. 这样从侧面看起来可以更整洁This gives a cleaner look when looking at the Wardrobe from the side, 不会看到胶合板的裸边and not having to see the plywood ends. 我将木胶涂在要放置胶合板的表面处My plywood glue on a surface of where the plywood will sit. 然后在顶部和底部用一些明亮的钉子Then I added a few bright nails at the top and bottom, 来固定背板to hold things in place. 最后我加上夹具And finally I add clamps in the placed weight in the location where I couldn’t necessarily place a clamp. 把重量放在不一定要放夹具的地方 我把搁板做到最小For the sheriff’s, I kept it to a minimum. 在胶合板前面的装饰上做了一个槽口接头I made a rabbet joint on the trim that sit in front of the plywood, 你完全可以用槽刨做you can totally do this with the router but since I’m really close to the table saw, 不过我离台锯很近 所以我清理之前就用台锯吧i just took multiple passes until I clean this up. 我现在要做的是把木胶涂在And all I have to do now is apply wood glue 这个简单的双端口架子上to this simple two-port shelf. 将两个部分粘在一起后And after joining the two parts together, 你需要用一个夹子让它们粘结实you’ll just add a clamp and let that sit and to the glue setup. 在这个过程中我发现One thing I’m picking up on here 开始时做好准备工作is doing a lot of the prep work in the beginning, 会让组装工作容易得多allow the assembly process to be a whole lot easier. 这是我第一次这样做抽屉This is my first time making drawers this way, 确实让我想在以后探索不同的方式and it really makes me want to explore different options in the future. 粘完所有部件后After gluing up all the joints, 我要做的就是保证抽屉各个角的方正all I had to do at this point is fight to keep everything square, 有一种带子夹具非常适合这种情况a band clamp is gold for this kind of clamping. 这样能非常接近标准了This get everything very close, 但最好是用卷尺检查一下对角线长度but it’s always best to whip out the tape measure, and check their diagonal measurements. 如果测量值相等If the measurements are equal, 那么抽屉就是方正的then everything is all squared, 你可以用额外的夹具and you can add additional clamps to hold everything 一直等到胶干了while the glue set up. 要是正好你有材料If you happen to have a source nearby, 你可以用更好的木材做这个柜子you can possibly build this wardrobe with nicer wood. 我用的桦木胶合板I’m using birch plywood 因为我在的地区这种木材多because this is what’s available in my area. 当然用胶合板的话很可能会有裸边Of course using plywood there’s a great chance you have exposed ends, 露出里面的各层showing off those beautiful layers. 有层次也行 但我不想看到这些线The layers are cool but I don’t really want to see all these lines, 所以我要用熨斗封边带把它们遮住so I’m gonna cover them up using an iron on edge band. 封边带也有许多不同选择Edge band come in many different flavors as well, 我用的是桦木胶合板so I’m using a birch plywood, 我也将使用桦木封边带and I’m also going to use a birch edge band. 要费点功夫This was a bit of a process to go around 才能把所有可见的边缘都封住and cover all the visible ends. 边缘带25英尺一卷Edge band come in 25-foot rolls, 所以整个衣柜我只需要两卷封边带就够so I only needed two packs of these for this entire project. 为了让衣柜更美观And to tidy up this build I used 3/8 dolls to cover all the pocket holes. 我用三根木棍封住所有凹口 做完这些我就可以把重点转移到打磨And with these in place I can now shift the focus to sanding. 决定好衣柜的空间分布以后After determining the spacing for the shelf, 我拿一块木板用来做间距I took a scrap piece of wood, and I used that for spacing. 顶部的两个架子相距12英寸Two shelves at the top are twelve inches apart, 最后一层距离底部约9英寸the one at the bottom is about nine inches from the bottom. 先前制作的架子将被放置在这些支架上The shelf that was previously made will just be placed on these support. 不使用胶粘或其他方法There won’t be glued or anything, 如果你需要进行调整so if down the road you need to make an adjustment, 你可以把这些支架撬下来you could just pop these supports off, 调整到你满意and adjust it to your liking. 打磨程序完成后And what sanding being a thing of the past, it’s time to put on some finish. 就是时候做些收尾了 我计划把衣柜做成双色调The plan is to lean towards a two-tone look, 我可以就用一种颜色I could have used the left at one color, 但是我不想让衣柜看起来but for me I wanted something that looked a little more than a big pile of wood 就像一堆木头被精心组织后放在那里that was organized carefully. 为此 我把不想涂颜色的区域留出来With that in mind, I taped off the areas that I didn’t want to get paint on, 然后我在一些区域涂白色then I proceeded to add white paint in the areas that fit the look that I was going for. 以符合我想要的设计 最后我决定把衣服区域的背板刷白ended up doing this back area where the closed section is 还有抽屉盖也刷白and i also did the drawer cover. 我买了着色剂 但是很失望Ended up being disappointed because I bought some stain, 着色剂的实际颜色not necessarily looking at the name, 跟罐子上的颜色不一样but rather looking at the color on the can. 所有我买过的着色剂And all of my stain buying days, 没有哪一桶像这桶似的I’ve never picked up a can that the color was so visually different 桶里的颜色和罐子上的差别这么大from what’s in the can to what’s on the cover. 但是已经快天黑了And it’s really getting late at night, 我只好改变计划so I had to switch up the plan, 放弃我最初想要使用的颜色and just go away from the color that I initially wanted to use. 几张板子来自不同的五金店A couple of the sheets were from different hardware store, 一个品牌的桦木胶合板两面是一样的one brand of the birch plywood have the same layer on both sides, 所以正反两面色度一样so they were the same shade. 另一个板子两面色调不一样And the other one has two different tones on it, 所以我刷完清漆so when I put the clear coat on it. 有的地方比其他地方颜色暗Certain areas got darker than others. 不过它们只是放在衣柜里的 我就不计较了But since it’s going in a closet, I’ll look past it. 做到这一步 我非常兴奋And at this point, I’m getting super excited 因为就快完成啦because it’s almost done. 我现在需要做的就是安装硬件All I need to do now is install the hardware, 有抽屉滑轴和拉手 还有闭合杆which includes the drawer slides to pull handle and the closed rod. 安装完抽屉滑轴After installing the drawer slides, 该安装抽屉了it was on to installing a drawer itself. 为了安装抽屉盖As a way to attach the drawer cover, I’ll place the few coins down to act as spacers. 我把几枚硬币放下来作为垫片 然后我在抽屉的前面加了几条热胶Then I added a few strips of hot glue onto the front of the drawer, 然后把抽屉盖粘上and attached to cover. 我小心的把抽屉拉出来I carefully pull the drawer out, 然后把抽屉和盖固定在一起then I’ll secure the drawer to the door cover. 最后我钻孔再加上拉手And finally, I pre-drilled the holes to add the pull handle. 虽然我用自己的物品装饰了一下And although I’ve dressed this up with my belongings, 其实这是给我女儿做的I actually made this for my little daughter. 它可以用来放置她不断增长的库存It gives us a little more space to put some of her growing inventory. 我也为你们考虑了I also made this with you in mind, 希望也可以解决一些你们的空间问题hoping that this can also solve some of your space issues. 如果你登陆网站And if you head over to the website DIY creators.com, DIYCREATORS.COMyou can find a written version of this 你可以找到文字版的guide you through step by step to be your very own. 一步步指导你制作自己的衣柜 如果你知道谁需要这个 一定要跟他分享If you know anyone that can use this, be sure to share it with them. 如果你喜欢这个视频 请点击喜欢And if you enjoyed this video, be sure to drop a like. 还有 如果你还没有订阅 一定要订阅了And if you are not already, be sure to subscribe to the channel. 我是DIY创造者的GlenI’m Glen with DIY creators, and I’ll catch you in the next one. 下个视频见
  • 2021-08-2812条必须记住的宜家购物达人贴士如果你非常喜欢宜家的产品If you are into IKEA products so much, 下面的宜家购物建议可以帮你these IKEA shopping ideas can help you manage your 高效省时地管理好你的购物时光shopping time effectively and efficiently 不用说 花销当然也是不高的– not to mention also inexpensively. 我们懂的 谁会不喜欢宜家呢?We get it; who doesn’t love IKEA? 有着高品质 负担得起的价格以及吸引人的设计With high quality construction, affordable price, and attractive designs, 人十分容易沉迷于它的魅力it is so easy to get lost into its charm 而最后买了许多不必须的东西and end up buying more than you need. 但是如果有这些建议 你就能像个行家But with these tips, hopefully, you can shop 一样购物 并且你也不会like a pro and you don’t have to 仅因超支而使财务状况受损hurt your financial standing just because you overspend. Next, 如下就是这12条宜家购物方法This is 12 IKEA Shopping Ideas 你需要记住它们 [简宜居出品]you will need to remember by simphome.com 第12条 优质的购物清单12.Better Shopping List 许多人低估了购物清单的重要性Many people underestimate the importance of a shopping list 然而事实上while in reality, 清单可以作为向导the list can be a guidance 可以既买到你想要的东西 同时也避免冲动消费to get the things you want while avoiding impulsive buying at the same time. Basically, 其实 随便你用哪种购物清单feel free to use any shopping list 无论是传统的清单还是电子清单都行that you want – the traditional one or the digital version. 后者指的是你使用官网The latter one refers to you using the official website 并用特殊功能“保存到清单”and use the special feature called ‘save to list’. 创建了清单后 你可以将其打印出来Once you have created your list, you can print it out. 更棒的事情是这个清单允许你The greater thing about this list is 选择最靠近你当前位置的店铺that you can choose any store that is closest to 掌握货架和商品的摆放方式your location, know the aisle, 并且打印到清单上and have it printed on the list 这样你就不用在店铺内四处寻找商品so you won’t have to wander around the store. 这是一个方便的宜家购物方法This is one handy IKEA shopping ideas 第11条 成为家庭会员11.Get Family Card Member 一旦你注册了家庭会员When you sign up for the family membership, 便可以享受很多的优惠there are lots of benefits to enjoy. 首先 当你首次注册时First of all, you can get free frozen yogurt 你可以得到免费的冻酸奶when you first sign up. 你也可以享受时令更新You can also get seasonal updates 并享受商品25%的折扣and enjoy the 25 % discounts for the items. 如果你有小孩的话If you especially have kids, 家庭卡会尤其有用处then this family card can be super handy 因为你可以在购买家庭用品because you can save up a lot 和母婴产品上of money for buying household items 同时节省很多钱as well as the items for the kids. 第十条 一定记得吃饱再逛10.Always Remember to Eat First 在宜家购物之前Before going shopping at IKEA, it is better 最好先喂饱你的胃to have your tummy filled first. 购物有时会使你感到饥饿Shopping sometimes can invoke hunger, and when you 而当你空腹购物时are shopping with an empty stomach, you are 你会被引诱着去买你不需要的东西somewhat tempted to buy more than you need. 无论你是在买食物It doesn’t matter whether you shop 还是家庭生活用品 这条准则全都适用for food or household items, the principle still applies. 宜家购物最重要的准则之一One of the great IKEA shopping ideas is 是首先吃一些东西to have something to eat first. 饱腹不仅可以安抚你的心情Not only full stomach will soothe your mind, 还会让你不会容易地被引诱去买you won’t be easily tempted to buy 一些你其实不需要的东西things that you don’t actually need. 第9条 宜家是购买聚会或婚礼装饰品的好地方9.IKEA Is Great for Party or Wedding Decorations Sure, 你也的确可以在其它地方找到这些东西you can always find these items at 但不会像在宜家里一样other places, but you won’t find 又多又好 此外such a great deal like in IKEA. Moreover, 当你需要大量买聚会用品时when you have to buy these party supplies in a large quantity, 想象一下 你可以节约的钱有多少imagine the amount of money you can save. 如果你想节约许多钱If you want to save up a lot of money, 就去宜家买聚会用品go to IKEA for your party supplies. 你不会后悔的you won’t regret it. 在大部分的宜家零售店里 平价的聚会用品中Candles or frames are especially popular as inexpensive party supplies 蜡烛和相框尤其流行in most IKEA retailers. 第8条 周末的正确购物方式8.Right Shopping Manner during Weekends 记住周末会非常的疯狂Remember that weekends can be super crazy, 尤其是长长的队伍和到处的人especially with the long lines and the packed of people here and there. 当然 最好的购物时间是在工作日Of course, the best way for you to do the shopping is on weekdays 那时是天堂they are heavens. 然而 如果工作日没有可能购物However,if weekdays are off limits 你别无他法只能在周末购物了then you don’t have any choice except to do it during weekends. 下面是宜家购物方法Here is IKEA shopping ideas: 要么早点去 要么快关门时去do it early or go there when it is about to close – 即在关门之前一小时左右around an hour before they close down. 会节约很多在结账柜台前It saves you time from having to wait for the 排队等待的时间 并且可以避免long lines at the checkout counters and you can avoid 到处都挤满了的人the pack of humans everywhere you go. 7. 第7条 二手退货区域是个宝藏As-Is Section is a Treasure 在这个区域里你总能淘到宝You can always find a treasure at this section. 这是一个大部分人都不知道的隐藏区域This is a hidden area that most people don’t know about. 手里拿着购物清单 去这个区域探险With your shopping list in hand, venture to this section 寻找你想要的商品and look for the items that you want You’d 你会惊讶的发现许多超低价的时尚物品be surprised to find many stylish things in low prices. 大多数情况下 先前买家退回的In most cases, previous buyers who have returned 打开了包装的商品或者商店展示品会最后在这个区域出售the opened packages or floor models often end up in this section. 如果你想知道怎样像老手一样去商店购物If you want to know how to shop like a pro, 这个宜家购物贴士肯定能帮上忙this IKEA shopping ideas will definitely help. 第6条 认清现实6.Be Realistic and Keep It Real 冲动消费是存在的 并且大部分人Impulsive buying is real – and most homeowners 都熟悉看见一些可爱并且不贵的小玩意时have been familiar with the impact of adrenaline rush 肾上腺素冲动的影响when they see something cute and inexpensive 而那些物品并不在他们的购物清单之中and those things aren’t in their shopping list. 但是你需要忍住并且动用你的头脑But you need to keep it together and use your head. 比如 如果你厨房的橱柜没有带门For instance, if you don’t have kitchen cabinets with doors, 你为什么会想买这些替换件? 或者why would you buy the replacements? Or, 如果你对它过敏并且在家不能用if you have allergy and you can’t use 任何的地毯或毛毯 为什么会想买一个?any rugs or carpets at home, why bother buying one? 逻辑是非常重要的Logic is still important 实际上这是清单中的第一条规则and that’s actually the number one rule in this list. 第5条 考虑运费5.Consider Shipping Fee 尽管你完全可以要求递送Although you can always have your orders delivered 去你家 但是这都是要收运费的to your house, there is always a shipping fee included, 而这个价格可能非常高and the amount can be quite a lot. 如果你可以自己成功带走If you can manage everything on your own, especially 尤其在住的离商店很近的情况下if you live quite near to the store, then 那不会有任何问题 不幸的是you won’t have a problem. Unfortunately, 如果你碰巧买了个橱柜if you happen to buy a cabinet, 和一些家庭生活用品for instance, and several household items, 而且你在独自购物and you are shopping alone, 是不可能由你独自带回家的 不是吗?it would be impossible for you to manage everything alone, right? 假如是这种情况 那么If this is the case, then it would be better 直接在亚马逊官网上购买商品会更好to do your shopping from Amazon. Yes, 是的 他们也卖宜家产品they also sell IKEA products 并且他们愿意提供免费的快递and they like to offer free shipping offers, 尤其是买超过一件的商品时especially if you buy more than one item. 利用这个优惠Make use of this offer 你便不用担心任何关于递送的问题了and you don’t have to worry anymore about delivery or such stuff 问题全都被解决了it has already been covered. 第4条 在宜家吃东西4.Eat There 仅仅因为你已经在家填了肚子Just because you have filled your tummy at home, 不意味着你不能享受这些招待it doesn’t mean that you can’t enjoy the treats. 在大部分商店 你会发现免费的儿童区In most stores, you will find free kids zone 有时他们也会提供免费的小食and sometimes they like to offer free treats too However, 然而 不要丢下你的孩子一人在儿童区never leave your kids alone 因为他们可能会走丢because they may be lost. 总是在他们周围 这样他们便可以Always be there for them and they will 欣然地和你一起去探索这个商店welcome the opportunity to explore the store with you. 毕竟 宜家像一个大的玩乐场After all, IKEA is like a big playground 这点对成年人和小孩子都很有吸引力that is appealing for both adults and kids. 如果你并不怎么喜欢免费的小食If you aren’t really into free treats but you 但不介意在宜家吃点东西don’t mind a little bite, there are two 任何宜家店内都有两种不同类型的餐厅different types of restaurants in any IKEA stores. 第一种是自助类型的The first one is the self serve type, and 第二个是酒吧简餐the second one is the bistro café, 第二种经常在收银台附近which is generally found close to the checking counter. 酒吧餐厅里的肉桂卷非常棒The cinnamon roll in the bistro café is super. 如果你想在宜家度过快乐的时光So don’t forget to drop by 不要忘记品尝if you want to have memorable times shopping at IKEA. 3. 第3条 记住折扣活动Remember the Discount Events 宜家在打折时非常大方IKEA is pretty generous in giving out discounts. 他们在每年会有3到4次特殊折扣活动They can hold 3 to 4 times special events within a year 那时你会发现许多打折的商品where you find abundant of discounted items. 这些实际上是季度活动These events are seasonal, really, 所以以防你错过促销活动so in case you miss out an event, 记住每三个月你会碰上一次keep in mind that you will find one within the next 3 months. 利用这些促销去买一些你需要的东西Make use of these events to buy the things you need. 当你结合促销活动与会员卡时When you combine this event with your family card, 这个折扣会非常大the discounts can be quite huge and you 最终你会省一大笔钱will end up saving up a lot of money. 2. 第2条 了解商店内的方位和路线Know Your Way around 多数宜家商店都非常的大和宽广IKEA stores are mostly big and wide and vast. 如果你不熟悉货架位置If you aren’t familiar with the location, 很容易迷失在迷宫里it would be easy to get lost within the maze. 如果这是你第一次去宜家If this is your first time going to IKEA store, 你应该准备一张地图 找到入口you should prepare a map, which you can find at the entrance. 事实上 你应该能在入口附近In fact, you should be able to find a lot 发现许多商品of items at the entrance. 对初来者而言 一个商品册 是很实用的A catalog, for a starter, can be handy 如果你想看看可选的商品if you want to take a look at your option. 怎样给商品册分类 完全取决于你The decision to tag the catalog with you is totally up to you. 你也会发现这个地图You will also find the map, 能有效帮助你穿过货架和区域which may be functional to help you find your way through the aisles and sections. 你还可以找到购物车或拎包You can also find shopping cart or bag 你可以决定it is up to you to 都用上还是只挑一个使用bring them both or just pick one. 而且这还有铅笔和便条薄And then there is the pencil and notepad, 可以用于记下你所需商品的which can be used to jot down the number 位置的货架代号of aisle where your items are located. 总之 了解方位和路线没有害处In short, it doesn’t hurt to know your way around. 如果你不熟悉这个商店If you aren’t familiar with the store, 了解这些是有帮助的know that these items can help. 在我们写下第1条贴士之前 我建议Before we get to number 1, I suggest 您点击订阅 如果你是第一次来到这个频道you press subscribe button if this channel is new 并点铃铛图标to you and bell icon beside it. 这样的话你将在我This way you’ll be notified 每次发布新视频时收到提醒通知of the new videos every time I have published it. 第1条 不要在商场区域里忘记时间1. Don’t Get Lost in Marketplace 商场区里你可以The marketplace is the area where you can 发现很多装饰家的修饰物 例如地毯find the accessories for home décor, such as the rugs, 窗帘 枕头等等the curtains, pillows, 非常多的东西and so much more. 不要花太多的时间在这里Don’t spend too much time here or you will 否则你会被引诱着买其实不需要be tempted to buy things that you don’t actually 并且最终花超出预算的钱need and end up spending more than your budgets. 如果你确实得买一些附加品If you do have to buy accessories, 找到你想要的东西并且尽快的离开find the item you want and leave as soon as possible. 这是你可以实践的最安全的This is the safest IKEA shopping ideas that 宜家购物方法you can implement. 结束了Done. 既然你仍然在观看because you’re still watching, 在离开之前 点赞或者分享like this video before you leave or share it with 给你的社交圈里与你亲近的人anyone close to you in your social circle. 我希望下次能带给你们更精彩的视频See you again later with better videos, I hope, 谢谢观看and thanks for watching.

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