深蹲训练第二课练功三要素精解（中英文字幕）
傅乐民太极拳架Tai Chi
[{'start': '1.500', 'end': '8.636', 'text': 'Three elements On this basis, we found a lot of details.'}, {'start': '9.680', 'end': '15.563', 'text': "Before we talk about the details, let's first talk about why we need three elements. The"}, {'start': '16.127', 'end': '18.247', 'text': 'first element has been explained,'}, {'start': '18.294', 'end': '22.996', 'text': 'finding suspensory space on the wire.'}, {'start': '23.170', 'end': '27.636', 'text': 'This changes the force-using habits of the lower limbs. It'}, {'start': '29.790', 'end': '32.029', 'text': 'can change the force-using habits of the lower limbs. The'}, {'start': '32.575', 'end': '35.135', 'text': 'second is the cross-legged exchange.'}, {'start': '35.502', 'end': '37.229', 'text': 'There are two purposes. The'}, {'start': '37.600', 'end': '43.036', 'text': 'first is that it can create an unstable environment.'}, {'start': '43.581', 'end': '46.323', 'text': 'Every improvement in your kung fu'}, {'start': '46.383', 'end': '51.893', 'text': 'is challenging your own limit of endurance'}, {'start': '52.256', 'end': '54.730', 'text': 'or an extremely unstable state.'}, {'start': '56.703', 'end': '63.200', 'text': 'Your ability to challenge has improved, which means your control ability has also improved.'}, {'start': '64.810', 'end': '69.410', 'text': 'So this is the first purpose of our cross-legged exchange. The'}, {'start': '69.808', 'end': '74.256', 'text': 'second purpose is to train the tendons of the ankles. The'}, {'start': '74.923', 'end': '78.190', 'text': 'tendons here at the ankles should be'}, {'start': '78.443', 'end': '83.596', 'text': 'exercised like walking,'}, {'start': '83.850', 'end': '87.449', 'text': 'instead of using the muscles of the thighs and calves.'}, {'start': '89.257', 'end': '92.583', 'text': 'This is what we want for cross-legged exchange.'}, {'start': '92.616', 'end': '96.836', 'text': 'Why do we need cross-legged exchange? The'}, {'start': '96.903', 'end': '101.323', 'text': 'third one is why we have to hold our hands at the end? Holding them at the end'}, {'start': '101.994', 'end': '107.410', 'text': 'is conducive to the relaxation of the forearm rotator muscles.'}, {'start': '107.796', 'end': '110.918', 'text': 'If you do this, you will feel very relaxed. It'}, {'start': '110.942', 'end': '113.020', 'text': 'will be difficult to relax when you rotate. At'}, {'start': '113.388', 'end': '116.488', 'text': 'this time, when you relax,'}, {'start': '116.512', 'end': '119.249', 'text': 'you will have the weight, and you will see the bulging tendons here.'}, {'start': '124.676', 'end': '126.003', 'text': 'Look at the tendons of the two hands.'}, {'start': '126.065', 'end': '128.363', 'text': 'Imagine holding something.'}, {'start': '128.396', 'end': '130.749', 'text': 'If my right hand does not have this intention now,'}, {'start': '131.109', 'end': '134.309', 'text': 'but my left hand has this intention, then this tendon will come out.  The'}, {'start': '135.423', 'end': '139.260', 'text': 'right hand also adds this intention, and the tendons also come out.'}, {'start': '139.563', 'end': '143.420', 'text': 'So this intention to hold things is to train the tendons of the wrist. The'}, {'start': '143.883', 'end': '147.676', 'text': 'tendons of the wrist and the tendons of the ankle'}, {'start': '147.750', 'end': '151.023', 'text': 'constitute the four ends of martial arts. So there has'}, {'start': '151.143', 'end': '154.003', 'text': 'always been this saying in martial arts:'}, {'start': '154.230', 'end': '158.456', 'text': 'observe the four ends quietly and observe the four ends with your mind.'}, {'start': '158.623', 'end': '164.860', 'text': 'This is the purpose of our squat training.'}]