Wear shoes with low heels and good arch support.

穿低跟能支撑鞋。

One arch goes from front to back.

一个从前到后。

Tucking the pelvis, drawing energy up through the arches of the feet.

回收骨盆，通过把能量拉上来。

Maybe you reach, just reach and stretch for your left toes, or maybe you bend that left knee and clasp the inner arch or inner ankle.

也许你只是伸出并伸展你左趾，者也许你弯曲左膝并抓住踝。

The arch of my foot hurts after walking for 10 hours yesterday, Ugh, my foot arch hurts or the arch of my foot.

昨天走 10 个小时后，我疼。啊，我疼。

The heel and ankle area, called the hind foot, the arch and the bell known as the mid-foot.

后跟和踝部位称为后，和钟称为中。

Nobody ever anticipated something like high heeled shoes.

没人会想到像高跟鞋这样东西会对造成伤害。

Then we have underneath your foot is called the foot arch.

在你下是。

And then, as if I was drawing energy up from the arches of the feet, I'm going to bend my knees. Scoop my tailbone in and roll it up nice and slow.

然后，就像我从吸收能量一样，我要弯曲我膝盖。尾骨收，慢慢地卷起来。

Draw energy up from the arches, the inner thighs, lift up through the front body, ground through the back body, and roll up, rise up strong, feel the blood flow.

从、大腿侧吸取能量，向上提起穿过前体，地面穿过后体，然后向上卷起，有力地上升，感受血液流动。

In order to do that, we have a double arch system.

为做到这一点，我们有一个双系统。

We can grab the arches of the feet here or the ankles.

我们可以抓住这里踝。

Plant the right palm next to the arch of the left foot and we flow. Inhale, left fingertips up.

把右手掌放在左旁边，我们就可以继续。吸气，左手指尖向上。

But when you're lifting heavyweights, you actually don't want arch support.

但是当你举起重量级东西时，你实际上不需要支撑。

So I have two nice long planes. So you might have heard before right heel in line with the arch of the left foot.

我有两架很长飞机。你们可能听我说过，右跟要和左保持在一条线上。

Send fresh breaths and awareness to tight muscles, and when you're ready left fingertips come around to the inner arch or the inner heel.

将新鲜呼吸和意识传递给紧绷肌肉，当你准备好，左手指尖绕到跟。

We are pressing up and out of the earth and then drawing energy up through the arches of the feet, the inner thighs.

要感受我们向上压出地面，通过，大腿侧吸收能量。

Then right fingertips, you're gonna come to the arch of the right foot or the heel of the right foot.

然后右手指尖，你会碰到右右跟。

We call this a longitudinal arc and another go side to side to reduce muscle usage.

我们把这个称为纵，而另一个是从一侧到另一侧，以此来减少肌肉使用量。

I'll also tell you how you can damage your arches.

我还会告诉你是如何受到损伤。