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[转载]Virabhadrasana 3: Warrior 3  战士3式

(2010-12-26 09:56:35)
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Virabhadrasana 3: Warrior 3

战士3式

This variation of the Warrior involves balancing on one leg with arms extended forward, palms together, suggesting a loosed arrow. One can also see the progressive rotation of the pelvis from facing the front in Warrior 2 to turning toward the side in Warrior 1 to turning to be square with the floor in Warrior3.

这个体式战士式的变体,单腿平衡,双手前伸展,手掌合十,像一个松的箭一样。同时可以看到骨盆从战士2的打开,被动转到战士1的面相正前方,到战士3的与地面平行。

 

Synergizing/ Activating

Standing leg

平衡腿

1.       The psoas muscle, deep in the hip, combines with the pectineus, at the top and front of the thigh; together they bend the hip at a right angle to the standing leg.

深藏在盆腔的腰肌和耻骨肌(位于大腿前侧上锻)共同协作,将站立腿的臀部弯曲形成直角。

2.       The gluteus medius muscle in the buttock draws the pelvis square.

臀中肌使骨盆水平。

3.       The tensor fascia lata along the outside of the hip prevents the leg from turning outward by providing gentle opposition toward the inside. It also aids in straightening the knee.

盆腔外侧的阔筋膜张肌防止腿为了对抗内旋而造成的外旋。它同时帮助膝盖伸直。

4.       The quadriceps at the front of the thigh straightens the knee.

大腿前侧的股四头肌使膝关节伸直。

5.       The peroneus longus and brevis muscles along the outside of the shin press the inside of the sole of the foot into the floor.

处于胫骨外侧的腓长肌和腓骨短肌使脚掌内侧向下压地。

[转载]Virabhadrasana <wbr>3: <wbr>Warrior <wbr>3 <wbr> <wbr>战士3式

 

Lifting leg

上提腿

1.       The gluteus maximus and posterior fibers of the gluteus medius in the buttock lift the leg.

臀大肌和臀中肌的后纤维使腿上提。

2.       The tensor fascia lata along the outside of the hip works with the anterior fibers of the gluteus medius in the buttock to turn the thighbone inward, preventing the foot from turning out because of the strength of the large buttock muscle, the gluteus maximus.

骨盆外侧的阔筋膜张肌与臀中肌反抗纤维共同工作,使大腿骨内旋,防止由于大块臀部肌肉的力量造成脚尖向外打开。

3.       The erector spinae cooperate with the quadratus lumborum in the small of the back to lift the pelvis.

竖脊肌和腰方肌共同协作,上提骨盆。

4.       The quadriceps along the front of the thigh straightens the knee.

股四头肌和大腿前侧使膝盖伸直。

5.       The gastrocnemius/soleus calf muscles and the tibialis anterior and peronei on either side of the shin work in concert to stabilize the ankle and foot.

小腿任一侧的腓肠肌和胫骨前肌共同稳定脚踝和脚。

 

Trunk

躯干

1.       The erector spinae back muscles and quadrates lumborum in the small of the back lift the spine. The rectus abdominus running from the chest down to the pubic bone creates a sheath around the torso to stabilize it.

竖脊肌、背部肌肉和腰方肌上提脊柱。腹直肌(从胸腔到骨盆)在躯干周围建立了一个鞘来保持稳定。

 

[转载]Virabhadrasana <wbr>3: <wbr>Warrior <wbr>3 <wbr> <wbr>战士3式

 

Shoulders and Arms

肩膀和手臂

1.       The upper trapezius spanning the back draws the shoulder blades toward the midline and down the back. It also aids in lifting the arms.

处于背部的上斜方肌将肩胛骨向中心线的方向同时向下拉。同时帮助手臂上提。

2.       The infraspinatus and teres minor muscles connecting the shoulder blade to the upper arm bone, the humerus, turn that bone outward. This helps in preventing the arm bone from coming into contact with the acromion, a bony structure on the scapula that forms a joint with the collarbone.

冈下肌和小圆肌连接肩胛骨和肱骨(上臂骨),把这些骨向外推。这帮助防止手臂骨与肩峰相连接。

3.       The anterior deltoids over the front of the shoulder lift the arms.

三角肌(位于肩膀前侧)上提手臂。

4.       The triceps straighten the elbows.

肱三头肌使手臂伸直。

 

 

自己翻译的,请多指教~~

相关链接:http://blog.sina.com.cn/s/articlelist_1769301450_3_1.html  诗娜译丛

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