1126主題：散打(六)：手別摔

RTHK.HK

香港電台:運動人生

1126主題：散打(六)：手別摔

字幕志愿者杨茜茜

Subtitle Volunteer Yang Qianqian

中文字幕志愿者杨茜茜

Subtitle volunteer Yang Qianqian

我們會做一些引體

We will do some pull-ups.

其實引體做這個動作的時候

Actually, when doing this action with pull-ups,

無論是正手反手做的引體

Whether it's a pull-up done with a forehand or backhand.

亦都會刺激到我們的二頭肌

It will also stimulate our biceps.

三頭肌即是我們所說的老鼠仔

The triceps is what we refer to as a "little mouse."

還有下面的肌肉

There are also the muscles below.

還有胸肌背肌

There are also chest muscles and back muscles.

其實這些動作對我們出拳

Actually, these movements are for our punching.

我們叫做上肢的肌肉群

We call it the muscle group of the upper limbs.

對我們的出拳動作

Regarding our punching motion.

是很有幫助的

It is very helpful.

無論是直拳勾拳

Whether it's a straight punch or a hook punch.

上擺拳這些動作

Uppercut these movements.

全部都是

All of them are.

我們做引體的動作

We do the action of pull-ups.

都會訓練到我們的身體

Will train our bodies.

剛才所說的上肢肌肉

The upper limb muscles mentioned just now.

還有我們兩隻手的肌肉

And the muscles in our two hands.

負重和自身體重的訓練

Weighted and bodyweight training

都明白了

Got it.

但你剛才所說的第三行

But what you just said in the third line

缺氧的訓練

Hypoxic training

其實什麼叫做缺氧訓練

What is actually called hypoxic training?

缺氧訓練

Hypoxia training

其實你見到

Actually, you see.

現在外面都比較普遍

It's more common outside now.

以前是比較少的

It used to be less common.

就是你見到有些人戴著面罩

It's just that you see some people wearing masks.

口罩

Mask

車上的空氣

The air in the car.

空氣太多

Too much air.

純粹是因為它有一個

It is purely because it has a.

叫做飾壓法

It's called the pressure decoration method.

飾壓法其實就是一個調節器

The accessory pressure method is actually a regulator.

調節到你吸氣和呼氣

Adjust to your inhalation and exhalation.

氣流的流量

Airflow rate

它就會調到盡量小

It will adjust to the smallest possible level.

其實有不同的訓練

Actually, there are different types of training.

有不同的大小可以給你調

There are different sizes available for you to adjust.

當你調小了空氣

When you turn down the air.

吸進去的時候

When inhaling

其實你身體是會

Actually, your body will.

當你做一些劇烈運動的時候

When you do some intense exercise.

當然你需要多一點的氧

Of course, you need a bit more oxygen.

氧氣

Oxygen

無論是你的能量轉換

Regardless of your energy transformation.

甚至你去

Even if you go

還氧氣債的時候

When repaying the oxygen debt.

都需要很大量的氧

All of them require a large amount of oxygen.

氧氣的氧

Oxygen's oxygen

所以這個時候

So at this time

如果你身體可以長期習慣到

If your body can get used to it in the long term.

這個低耗氧的情況

This low oxygen consumption situation.

其實等於一輛車

It's actually equivalent to a car.

你可以用少一點油

You can use a little less oil.

更加省油去行

More fuel-efficient travel.

更多的公里的時候

More kilometers at a time.

其實就類似這個概念

It's actually similar to this concept.

以前其實也有些人是做這個低氧的訓練的

In the past, there were indeed some people who did this low-oxygen training.

這些無論是高海拔

These are high altitude regardless.

或者是進去潛水艙裏面做這些訓練

Or go inside the diving chamber to do this training.

其實那個意思

Actually, that means.

都是差不多

It's all about the same.

因為那些地方的氧氣比較稀薄

Because the oxygen in those places is relatively thin.

這個時候你就可以適應到

At this time, you can adapt to it.

你比較少氧氣的時候

When you have less oxygen.

因為你不夠氣

Because you don't have enough energy.

都是一種缺氧的運動

It is a type of anaerobic exercise.

整個運動就是說

The whole movement is saying

在缺氧的情況

In an oxygen-deficient situation.

無論在一些高海拔

Regardless of some high altitudes

潛水艙

Diving chamber

甚至我們戴的口罩

Even the masks we wear.

面罩令到我們做劇烈運動的時候

The mask mandate applies when we are doing vigorous exercise.

反而令到你吸入

Instead, it causes you to inhale.

少一點氧氣

Less oxygen.

你個人會更加

You will be even more.

當我的身體是少氧氣的時候

When my body is low on oxygen.

我都可以更加快去習慣

I can get used to it faster.

都適應到

All adapted to.

這個時候我少氧氣了

At this moment, I'm having a shortage of oxygen.

我就會主動身體吸多一點

I will actively take in a bit more with my body.

外面的氧氣

Oxygen outside.

或者其實好像我這樣

Or maybe it's actually like me this way.

我和你同一時間吸一口氣

I take a breath at the same time as you.

其實我能夠做一個氣體交換

Actually, I can do a gas exchange.

即是可以吸多一點氧氣的時候

That is when you can take in a bit more oxygen.

我的能力可能會更加強

My abilities may become stronger.

不過這個缺氧的訓練

However, this oxygen-deprived training...

相對要一些特定的環境

Relatively speaking, it requires some specific environments.

或者一些儀器幫助才能做到

Or perhaps it can only be achieved with the help of some instruments.

沒錯而且也要專業的

That's right, and it should also be professional.

教練去指導著

The coach is giving instructions.

因為也有相當的危險

Because there is also considerable danger.

因為你也會暈

Because you will also get dizzy.

剛才你所說的一些

Some of what you just said.

負重訓練

Weight training

或者靠自身體中的訓練

Or rely on training within oneself.

其實也有一個專業的教練

Actually, there is also a professional coach.

或者一個朋友在你身邊

Or perhaps a friend is by your side.

去做一些指導

Go provide some guidance.

也會好很多的

It will be much better.

因為始終也有一定的危險性

Because there is always a certain level of danger.

這個時候也要提一提大家

At this time, I also want to mention everyone.

有一個好教練

There is a good coach.

也是非常重要的

is also very important.

不過

However

今天Thomas教了我們一些

Today Thomas taught us some.

輔助的訓練

Auxiliary training

這些其實都是輔助你

These are actually all to assist you.

怎樣去做好散打的動作

How to perform the movements of Sanda (Chinese kickboxing) well?

我們的基本功

Our foundation skills.

怎樣去學這個散打

How to learn this sanda?

這個才是比較重要的

This is the more important one.

這個時候不如讓Thomas

At this time, it would be better to let Thomas.

帶我們做一做今天的熱身運動

Let us do today's warm-up exercise.

之後再學今天的散打動作

Later, learn today's sanda movements.

好的

Okay.

你現在聽的是

What you are listening to now is

香港電台數碼35台

Hong Kong Radio Digital Channel 35

今天我們會做一個

Today we will make a...

摔法

Throwing techniques

其實摔法會運用到我們身體上很多的肌肉

In fact, the technique of falling engages many muscles in our bodies.

所以我們今天的

So today we are...

熱身動作

Warm-up exercises

或者換磨動作

Or change the grinding motion.

也需要伸展多一點

It also needs to be stretched a bit more.

身體不同的部位

Different parts of the body

首先大家先

First, everyone, please...

雙腳抹闊

Both feet are spread wide.

然後抹到肩膀不夠闊的位置

Then apply it to the area where the shoulders are not wide enough.

我們先做頭的

We will go first.

把頭看在左邊

Turn your head to the left.

然後保持著10秒

Then hold it for 10 seconds.

1001

1002

1003

1004

1005

1006

1007

1008

1009

1010

轉右邊10秒

Turn right for 10 seconds.

1001

1002

1003

1004

1005

1006

1007

1008

1009

1010

然後頭向下

Then head down.

下巴盡量貼近胸口

Try to keep your chin as close to your chest as possible.

雙手十指緊扣

Both hands tightly clasped.

放在後背

Put on your back.

施一點力向下

Apply a little force downward.

好

Good.

保持10秒

Hold for 10 seconds.

1001

1002

1003

1004

1005

1006

1007

1008

1009

1010

然後到肩膀的伸展

Then stretch the shoulders.

我們先伸出左手

Let's extend our left hand first.

然後把左手橫跨過胸前

Then cross the left hand across the chest.

右手按下去左手的手肘對上的位置

Press down with the right hand at the position where the left elbow aligns.

然後同一時間

Then at the same time

我們向右手邊轉腰

We turn our waists to the right.

即我們的順時針轉腰

That is, our clockwise waist rotation.

保持10秒

Hold for 10 seconds.

1001

1002

1003

1004

1005

1006

1007

1008

1009

1010

好

Good.

然後我們做一個腰和腿伸展的動作

Then we do a waist and leg stretching movement.

首先我們雙腳抹闊多一些

First, let's spread our feet a bit wider.

然後向前咬腰

Then bite the waist forward.

雙腳伸直

Stretch your legs straight.

膝蓋伸直

Straighten the knee.

盡量向地面碰

Try to touch the ground as much as possible.

碰不到地面的聽眾

Audiences that cannot touch the ground.

可以盡量碰我們的膝蓋

You can try to touch our knees as much as possible.

或者碰我們的小腿

Or bump into our calves.

頸骨位置

Cervical vertebra position

向前咬腰,保持10秒

Bite forward at the waist, hold for 10 seconds.

1001,1002

1001, 1002

1003,1004

1003, 1004

1005

1006,1007

1006, 1007

1008

1009,1010

1009, 1010

好了,然後我們做

Alright, then we do.

做完剛才我們的腰的

We just finished our waist exercise.

伸展和緩和動作

Stretching and relaxation movements

我們可以做完我們的手腕

We can finish our wrist.

好了,我們將

Alright, we will.

我們的左手遞出來

Our left hand is extended.

左手伸直

Stretch your left hand straight.

手肘伸直,然後我們的

Straighten the elbow, and then our

左手的手腕,屈曲

Left wrist, flexed.

手指向上指

Fingers point upwards.

右手將我們的左手向上指的手指

The right hand points the index finger of our left hand upward.

拉近身邊

Pull closer.

向身邊的方向拉近

Pull closer towards the nearby direction.

然後保持10秒

Then hold it for 10 seconds.

1001,1002

1001, 1002

1003,1004

1003, 1004

1005,1006

1005, 1006

1007

1008,1009

1008, 1009

10010

好了,手指向下指

Alright, point your finger down.

左手手指向下指

The left hand's fingers point down.

右手將我們的手指

The right hand will align our fingers.

拉近身邊的方向

The direction of bringing closer to me.

拉近我們的手腕

Pull our wrists closer.

然後保持10秒

Then hold for 10 seconds.

1001,1002

1001, 1002

1003,1004

1003, 1004

1005,1006

1005, 1006

1007

1008,1009

1008, 1009

1010

好了,我們的右手向下指

Alright, our right hand points down.

手指向上指

Finger pointing upwards.

左手將我們的右手的手指

The left hand will join the fingers of our right hand.

拉近身邊的方向

Pull closer in that direction.

然後我們的右手

Then our right hand.

保持伸直

Keep straight.

手肘伸直

Elbow straightened

保持10秒

Hold for 10 seconds.

1001,1002

1001, 1002

1003,1004

1003, 1004

1005,1006

1005, 1006

1007,1008

1007, 1008

1009

1010

好了,我們的手指向下指

Okay, our fingers are pointing down.

手指向下指

Fingers pointing downwards.

把我們的右手拉近身邊

Pull our right hand closer to our body.

然後保持10秒

Then hold for 10 seconds.

這個時候我們的右手手肘

At this moment, our right elbow.

是伸直的

It is straightened.

手指是拉近我們身邊的方向

The fingers point towards the direction that brings us closer.

1001,1002

1001, 1002

1003,1004

1003, 1004

1005

1006

1007,1008

1007, 1008

1009

1010

1008

1009

10010

10011

10012

10013

10014

10015

10016

10017

10018

10019

10021

10024

10025

10029

10030

10031

10033

10034

10035

10036

10037

10038

10040

10041

10042

10043

10044

10045

1004

1005

1006

1007

1008

1009

10010

10011

10012

10013

10014

10015

10017

10018

10029

10030

10031

10032

10033

10034

10035

10036

10037

10038

10039

10040

10041

10042

10043

10044

10045

10046

10047

10048

10049

10051

10053

10054

10055

10056

10057

10055

10056

10057

10058

10059

10051

10053

10054

10055

10056

10057

10058

10059

10060

10061

10032

10033

10034

10035

10036

10037

10038

10039

10041

10043

10044

10045

10046

10041

10043

10044

10045

10046

10047

10048

10049

10050

10051

10052

10053

10054

10055

10056

10055

10056

10057

10058

10059

10051

10052

10053

10054

10055

10056

10057

10056

10057

10058

10059

10051

10052

10053

10054

10055

10056

10057

10059

10051

10052

10053

10054

10055

3.左腳向後頭半步

Step back half a step with your left foot.

4.轉腰轉膊

4. Twist the waist and shoulders.

再來一次

One more time.

1.左手夾手

Left hand clamping the hand.

2.右手別手

2. Right hand, don't separate.

3.左腳向後頭半步

3. Step back half a step with your left foot.

4.扭腰扭膊

4. Twist your waist and shoulders.

我們再做多一組

Let's do one more set.

1.左手夾手

Left hand pinching hand.

2.右手別手

2. Right hand and other hand.

3.左腳向後頭半步

3. Step back half a step with the left foot.

4.轉腰轉膊

4. Rotate the waist and shoulders.

我們完成左邊的手別手了

We have completed the left hand.

我們做完左邊

We have finished the left side.

不如Thomas也帶我們做右邊吧

Why don't Thomas take us to the right side as well?

沒問題

No problem.

其實左邊和右邊都是類似的

Actually, the left side and the right side are similar.

這時候我們先從頭開始做一次

At this time, let's start from the beginning again.

剛才也說過別手的動作要做清晰一點

I just mentioned that the hand movements need to be clearer.

這時候我們將左手和右手全部調轉

At this moment, we will switch both our left and right hands.

第一個動作

The first action.

我們先會假設右手夾著對方的手

We will first assume that the right hand is holding each other's hand.

我會簡稱它為夾手

I will简称 it as "clamp."

第二個動作就是

The second action is...

我會將左手的手板放在對方左邊的膝蓋外側

I will place the palm of my left hand on the outer side of the other person's left knee.

這個動作我會簡稱它為別手

I will refer to this action as "biē shǒu."

然後我會將右腳向後踏半步

Then I will take half a step back with my right foot.

方便我們旋轉

Convenient for us to rotate.

最後的動作就是扭腰扭膊頭

The final action is to twist the waist and shoulders.

把對手帶過來身邊

Bring the opponent over to your side.

他失重心的時候就會跌倒

He will fall when he loses his balance.

我一路打數

I counted all the way.

大家跟著我一起去做這個動作

Everyone follow me to do this action.

1.右手夾手

1. Right hand pinching.

2.左手別手

2. Left hand, don't touch.

3.右腳向後踏半步

Step back half a step with your right foot.

4.轉腰轉膊

4. Twisting the waist and shoulders.

我們完成第一次了

We have completed it for the first time.

我們再做一次慢的動作

Let's do the slow action again.

1.右手夾手

Right hand pinching hand.

2.左手別手

2. Left hand, don't be hand.

3.右腳向後踏半步

3. Step back half a step with the right foot.

4.轉腰轉膊

4. Waist and shoulder rotation

接下來我相信大家都熟習了這個動作

Next, I believe everyone is familiar with this action.

我可以再做快一點

I can go a little faster.

1.左手夾手

1. Left hand pinched.

2.右手別手

2. Right hand, no other hand.

3.右腳向後踏半步

3. Step back half a step with the right foot.

4.轉腰轉膊

4. Twist the waist and shoulders.

接下來兩組會比較快

The next two sets will be faster.

1.右手夾手

Right hand clamping hand.

2.左手別手

Left hand, not hand.

3.右腳向後踏半步

3. Step back half a step with the right foot.

4.轉腰轉膊

4. Waist and shoulder rotation

再做多一組

Make one more set.

1.右手夾手

Right hand pinching hand.

2.左手別手

2. Left hand, different hand.

3.右腳向後踏半步

3. Step back half a step with the right foot.

4.轉腰轉膊

4. Waist and shoulder rotation

完成了右邊的手別墅

The villa on the right hand has been completed.

剛才也完成了左邊的手別墅

I just finished the left-hand villa.

我們的左右也兼顧到

We also take care of both sides.

每天做運動可以令我們身心健康

Exercising every day can keep us physically and mentally healthy.

做運動的同時

While exercising

又讓我們了解一下做運動的好處

Let's learn about the benefits of exercising.

健康小貼士

Health Tips

陳家沛

Chen Jiapei

星期一我們就介紹了

We introduced it on Monday.

梳打水對人體的種種好處

The various benefits of soda water for the human body.

但它們又未必是百利而無一害

But they may not be entirely beneficial without any drawbacks.

飲用過多的梳打水

Drinking too much soda water.

可能會造成鹼中毒

May cause alkalosis.

牙齒脫落

Tooth loss

牙周病

Periodontal disease

牙銀炎

Dental silver inflammation

都是和輪的攝氯量過高有關係

It is all related to the excessive chlorine concentration in the wheels.

而輪這種物質會造成骨骼之中的鈣流失

And this substance will cause calcium loss in the bones.

長期飲用會引發骨質疏鬆症

Long-term consumption can lead to osteoporosis.

特別是發育期間的小朋友就更加要少飲

Especially for young children during their developmental period, they should drink less.

因為會造成你們的骨頭比較脆弱

Because it can make your bones more fragile.

發生骨質的機會都會大大提高

The chances of bone density issues will greatly increase.

而另外梳打水裡面含有的糖和酸

The sugar and acid contained in the other soda water.

會輕易地溶解了牙齒表面的膠質

It will easily dissolve the gel on the surface of the teeth.

上一集我們都講到

In the last episode, we talked about...

梳打水裡面有很強的鹼性成分

Soda water contains strong alkaline components.

可以起到中和胃酸的作用

It can neutralize stomach acid.

不過就不適合胃酸分泌過少的人飲用

However, it is not suitable for people with low gastric acid secretion to drink.

如果不是就會加重胃酸的缺乏

If not, it will worsen the lack of stomach acid.

再加上鈉的成分在梳打水裡面都很高

In addition, the sodium content in soda water is very high.

所以都不適合高血壓的患者飲用

So they are not suitable for patients with high blood pressure to drink.

而在選擇梳打水方面

When it comes to choosing soda water

記得購買之前要留意配料之中

Remember to pay attention to the ingredients before making a purchase.

有沒有含有碳酸輕鈉的成分

Does it contain sodium bicarbonate?

如果沒有標註的話就盡量不要買了

If there is no labeling, it’s best not to buy it.

因為這些的梳打水是完全起不到

Because these sodas are completely ineffective.

有益於身體健康的功效的

Beneficial to physical health.

剛剛聽過健康小貼士之後

Just listened to some health tips.

當然在我身邊的也有今天的嘉賓

Of course, the guest of today is also here with me.

就是香港武術聯會註冊武術散打教練

It is a registered Sanda coach of the Hong Kong Martial Arts Association.

周文濤Thomas

Zhou Wentao Thomas

Thomas今天我們一起做了手別摔這個動作

Thomas, today we did the action of "don't drop the hand" together.

究竟呢?

What exactly?

其實我們想做好這個動作

Actually, we want to do this action well.

有沒有什麼貼士?

Are there any tips?

有什麼可以留意呢?

What should I pay attention to?

其實我們做所有的動作

In fact, we perform all the actions.

也是要先留意安全

Also, you need to pay attention to safety first.

雖然這是一個自我幻想的練習動作

Although this is a self-fantasy exercise.

但是也要留意

But you also need to pay attention.

因為我們剛剛有做到一些踏步

Because we just did some stepping.

還有一個旋轉的動作

There is also a spinning motion.

所以第一我們要留意我們的熱身動作要做得足

So first, we need to pay attention to ensuring that our warm-up exercises are done adequately.

第二也是要留意地面的安全

The second thing is to pay attention to the safety of the ground.

不要有線或有水的地方去做這些動作

Do not perform these actions in places with wires or water.

第三個動作

The third action.

因為三個要留意的重點

Because there are three key points to pay attention to.

就是因為我們這是一個自我幻想的動作

It is precisely because this is an act of self-delusion.

所以需要一個非常充足的幻想力

So a very ample imagination is needed.

要不然你也很難去幻想

Otherwise, it would be difficult for you to imagine.

但是也可以有一些輔助訓練

But there can also be some auxiliary training.

也是怎樣的輔助呢?

What kind of assistance is it?

就是說你可以在一個地方綁著一條橡筋也好

That means you can tie an elastic band in one place as well.

繩子也好

Rope is fine too.

你可以用這個時候幻想有兩邊的開端的繩子

You can use this time to imagine the ropes at the beginning on both sides.

就變成好像一隻手被你夾住了

It feels like one hand is being pinched by you.

你就可以扯到那條繩子

You can pull that rope.

就變成可以模擬到一個人的手

It can simulate a person's hand.

讓你去做一個手別墅的訓練

Let you do training for a handmade villa.

另外也要留意

Additionally, it is also important to pay attention.

我們做一個手別墅的時候

When we build a small villa.

我們的左手

Our left hand.

因為我們所謂的手別墅

Because of what we call a hand villa.

就是因為要將那個人

It is precisely because of wanting to take that person.

旋轉式的牽引將他帶過來

The rotary pull brought him over.

同一時間你將他的重心制止了

At the same time, you stopped his center of gravity.

讓他失重心的時候不能向前踏步

When he loses his balance, he cannot step forward.

這樣他就會跌

This way he will fall.

所以這兩個動作呢

So these two actions...

手別墅也是第一樣東西

The hand villa is also the first thing.

手是什麼呢?

What is a hand?

就是你的手

It's just your hand.

要制動他的向前去保持他的平衡的時候

When he needs to brake his forward movement to maintain his balance.

第一樣東西你是要將他的人扯動

The first thing you need to do is to pull him over.

所以你就是夾手

So you are the one getting pinched.

剛才說過第一步是夾手

I just mentioned that the first step is to pinch the hands.

夾手一定要夾得夠緊

The clamp must be tight enough.

你如果夾得鬆的時候

When you feel relaxed.

他的手一鬆了

He loosened his grip.

其實他可以逃脫你整個出發

In fact, he can escape your entire departure.

第二樣東西當你扭轉的時候

The second thing is when you twist it.

你轉身的那個角度

The angle at which you turned around.

或是那個圈有多大的時候

Or when that circle is how big.

盡量拿大一點的圈

Try to take a larger circle as much as possible.

就可以將對方扯得動

Then you can pull the other party along.

變成好像當你夾著手再去後踏一步

It feels like you take a step back while pinching your hand.

做一個旋轉的動作

Make a spinning motion.

他就好像被一些齒輪帶帶動的時候

It's like he is being driven by some gears.

他就向前跟著你

He just follows you forward.

就好像跳一些Tango那樣

It's just like dancing some Tango.

這個時候最後要留意一樣東西

At this time, the last thing to pay attention to is one thing.

就是我們的手一定要按緊對方的膝蓋

We must press our hands tightly against each other's knees.

如果真的有一個練習的時候

If there really is a time to practice.

如果沒有的時候

If there is none.

我也是要把手

I also want to hold hands.

怎樣才可以知道是不是按到對方的膝蓋呢

How can I know if I have pressed the other person's knee?

自我練習的時候

During self-practice.

就盡量放在自己的前腳的前方

Just try to place it in front of your own front foot.

對方的位置

The location of the other party.

這樣就可以保持到我們整個動作的平衡性

This way, we can maintain the balance of our entire movement.

還有我們的流暢度

And our fluency.

明白了

Understood.

當然了

Of course.

這個是一個幻想的動作

This is an action of fantasy.

如果能夠最理想的話

If it could be the most ideal.

可以多找一個同伴

You can find another companion.

一個師兄弟

a fellow apprentice

一起再練習的話

If we practice together again.

這樣就練得更加好

This way, you will improve even more.

可以互相提點

We can give each other pointers.

是啊

Yes.

不過當然

Of course.

大家現在可能練習的時候

Everyone may be practicing at the moment.

可能都是一個人不在家

It might be that one person is not at home.

或者在一個休息室

Or in a lounge.

都可以繼續用著這個想像的方法

You can continue using this method of imagination.

去練這個手別墅

Go practice at this villa.

這個時候

At this moment.

有請Thomas帶領我們

Please have Thomas lead us.

再做今天這一次的動作

Do the same action one more time today.

沒問題

No problem.

我們開始我們今天手別墅

Let's start our villa today.

這個重溫的動作

This action of revisiting.

我會以下慢慢

I will take it slow from here.

首先做兩次的手別墅

First, do the hand villa twice.

然後再帶三次

Then take it three more times.

快一點的手別墅

Hurry up and finish the villa.

我也會打數陪著大家一起做

I will also play the numbers along with everyone.

首先第一

First of all.

左手夾手

Left hand pinching.

第二

Second

右手就是放在對方的膝蓋位置

The right hand is placed on the other person's knee.

三

Three

左腳向後踏半步

Step back half a step with your left foot.

四

Four

逆時針扭腰扭肩

Twist your waist and shoulders counterclockwise.

整個動作完成了

The entire action is complete.

第二次

Second time.

一

One

左手夾手

Left hand pinching hand.

二

Two

右手伸出放在對方的

The right hand reaches out to the other party's.

右邊的膝蓋位置

The position of the right knee.

三

Three

左腳向後踏半步

Step back half a step with your left foot.

四

Four

扭腰扭肩

Twist your waist and shoulders.

好了

Alright.

相信大家都熟習了這個動作

I believe everyone is familiar with this action.

我會再快一點的

I will be a little faster.

再做三次這個練習

Do this exercise three more times.

一

One

左手夾手

Left hand clasped.

二

Two

右手別手

Right hand, other hand.

就是放在對方

It's just about putting it on the other person.

假想對方的右腳的外側

Imagine the outer side of the other person's right foot.

我們叫別手

We call it "don't touch".

三

Three

左腳向後踏半步

Step back half a step with the left foot.

四

Four

轉腰轉肩

Twist your waist and shoulders.

再來一次

One more time.

一

One

左手夾手

Left hand pinch.

二

Two

右手別手

Right hand, other hand.

三

Three

左腳向後踏半步

Step back half a step with your left foot.

四

Four

扭腰扭肩

Twist your waist and shoulders.

好了

Alright.

我再做多一組

I'll do one more set.

一

One

左手夾手

Left hand pinching.

二

Two

右手別手

Right hand, left hand.

三

Three

左腳向後踏半步

Step back half a step with your left foot.

四

Four

轉腰轉肩

Twist the waist and shoulders.

好了

Alright.

我們就完成了

We have completed it.

我們的左邊的

On our left.

我們叫做手別手了

We are called "hands off."

好的

Okay.

我們做完左邊

We have finished the left side.

這個時候不如Thomas

At this time, it's not as good as Thomas.

也帶我們做右邊吧

Let's also do the right side.

好的

Okay.

沒問題的

No problem.

其實左邊和右邊

Actually, the left and the right.

都是類似的

They are all similar.

這個時候

At this moment.

我們也是

We are too.

首先由頭帶過大家做一次

First, let me guide everyone through it once.

好了

Alright.

剛才也說過

I just mentioned it.

別手的動作

The action of waving hands.

是要做得清晰一點的

It needs to be made clearer.

這個時候

At this time

我們將左手右手

We will use our left hand and right hand.

就全部調轉了

Everything has been turned around.

第一個動作

The first action.

我們先會假設

We will first make an assumption.

我們的右手

Our right hand.

夾住對方的一隻手

Pinch one of the other person's hands.

我就會簡稱它叫夾手

I will simply refer to it as "pinch."

第二個動作

The second action.

就是我會將我們的左手

I will put our left hand.

手板就放在對方的

The sample is placed on the other party's side.

左邊的膝蓋外側

Outer side of the left knee.

這個動作

This action.

我就簡稱它叫別手

I will simply call it "Bieshou."

然後

Then

我們也都會將

We will also be bringing.

右腳向後踏半步

Step back half a step with the right foot.

方便我們旋轉的

Convenient for us to rotate.

最後的動作

The final action.

就是扭腰

It's just twisting the waist.

扭肩膀

Twisting the shoulder.

將對手帶過來身邊

Bring the opponent over to your side.

他失重心的時候

When he lost his balance.

就會跌倒

Then you will fall.

好了

Alright.

我一路打數

I kept counting all the way.

大家跟著一起去做這個動作

Everyone follow along and do this action together.

一

One

右手夾手

Right hand pinching hand

二

Two

左手別手

Left hand, right hand.

三

Three

右腳向後踏半步

Step back half a step with your right foot.

四

Four

轉腰

Waist rotation

轉肩膀

Turn the shoulder.

好

Good.

完成了第一次了

Completed the first time.

我再做一次慢的動作

I will do it slowly one more time.

一

One

右手夾手

Right hand pinched hand.

二

Two

左手別手

Left hand, no other hand.

三

Three

右腳向後踏半步

Step back half a step with your right foot.

四

Four

轉腰轉肩膀

Rotate your waist and shoulders.

好了

Alright.

接下來

我相信大家都熟習了

I believe everyone is familiar with it.

這個動作

This action.

可以我再做快一點的

Can I do it a bit faster?

一

One

左手夾手

Left hand pinching.

二

Two

右手別手

Right hand, no other hand.

三

Three

右腳向後踏半步

Step back half a step with your right foot.

四

Four

轉腰轉肩膀

Turn your waist and shoulders.

好了

Alright.

接下來兩組會比較快的

The next two sets will be faster.

一

One

右手夾手

Right hand pinching hand.

二

Two

左手別手

Left hand and right hand.

三

Three

右腳向後踏半步

Step back half a step with your right foot.

四

Four

轉腰轉肩膀

Rotate your waist and shoulders.

我們再做多一組

Let's do another set.

一

One

右手夾手

Right hand holding hand.

二

Two

左手別手

Left hand, right hand.

三

Three

右腳向後踏半步

Step back half a step with your right foot.

四

Four

轉腰轉肩膀

Twist your waist and shoulders.

好了

Done.

完成了我們的

Completed our

右邊的手別墅

The villa on the right side.

剛才亦都完成了

Just finished as well.

我們的左邊手別墅

Our left-hand side villa.

我們的左右亦都兼顧到

We take both sides into consideration.

好

Good.

謝謝Thomas

Thank you, Thomas.

今天就做了這個

I did this today.

手別墅的練習

Practice of the hand villa

這個時候亦都麻煩你

At this time, I also trouble you.

帶領我們做今天的

Lead us to do today's.

換鑊動作

Change pot action

沒問題的

No problem.

我們開始換鑊動作

We started to change the pot.

首先大家先雙腳抹闊

First, everyone spread your feet wide.

然後抹到肩膀闊的位置

Then apply it to the wide area of the shoulders.

我們先做頭的

Let's do the head first.

好了我們頭這時候

Alright, at this moment we...

就將我們的頭

Just put our heads.

看在我們的左邊

Look to our left.

然後保持十秒

Then hold for ten seconds.

一千零一

One thousand and one.

一千零二

One thousand and two.

一千零三

One thousand and three.

一千零四

One thousand and four.

一千零五

One thousand five.

一千零六

One thousand and six.

一千零七

One thousand and seven.

一千零八

One thousand and eight.

一千零九

One thousand and nine.

一零一零

One zero one zero

轉右邊

Turn right.

十秒

Ten seconds

一千零一

One thousand and one.

一千零二

One thousand and two.

一千零三

One thousand and three.

一千零四

One thousand and four.

一千零五

One thousand and five.

一千零六

One thousand and six.

一千零七

One thousand and seven

一千零八

One thousand and eight.

一千零九

One thousand and nine.

一零一零

One zero one zero.

好了

Alright.

頭向上望

Look up.

盡量把頭伸直

Try to keep your head straight.

下巴盡量指向天空

Try to point your chin towards the sky.

十秒

Ten seconds

一千零一

One thousand and one.

一千零二

One thousand and two.

一千零三

One thousand and three.

一千零四

One thousand four.

一千零五

One thousand five.

一千零六

One thousand and six.

一千零七

One thousand and seven.

一千零八

One thousand eight.

1,009, 1,010

然後頭部向下

Then the head is facing down.

下巴盡量貼近胸口

Try to keep your chin close to your chest.

雙手十指緊扣在後腿位置

The ten fingers of both hands are tightly clasped behind the thigh.

施一點力向下壓,保持10秒

Apply a little pressure downwards and hold for 10 seconds.

1,001, 1,002, 1,003, 1,004, 1,005, 1,006, 1,007, 1,008, 1,009, 1,010

然後到肩膀的伸展

Then stretch the shoulders.

伸出左手,然後將左手橫跨胸前

Extend your left hand, then cross it over your chest.

右手按左手手肘對上位置

Press the right hand against the position above the left elbow.

將左手壓在身邊

Press the left hand beside the body.

然後同時向右手轉腰

Then simultaneously turn your waist to the right.

保持10秒

Hold for 10 seconds.

1,001, 1,002, 1,003, 1,004, 1,005, 1,006, 1,007

1,008, 1,009, 1,010

轉手,右手橫跨胸前

Turn the hand, the right hand crosses in front of the chest.

左手按右手手肘對上頭肌位置

The left hand presses against the right elbow at the top of the head muscle position.

然後向左邊轉腰,逆時針轉腰

Then turn your waist to the left, twisting your waist counterclockwise.

保持10秒

Hold for 10 seconds.

1,001, 1,002, 1,003, 1,004, 1,005, 1,006, 1,007, 1,008, 1,009, 1,010

然後我們會做一個腰和頭部動作

Then we will do a movement for the waist and head.

首先我們雙腳抹闊多一點

First, let's spread our feet a little wider.

然後向前咬腰落

Then bite down on the waist and fall forward.

雙腳伸直,膝蓋伸直

Stretch your legs straight, straighten your knees.

然後手指盡量向地面碰

Then try to touch the ground with your fingers.

碰不到地面的聽眾

Audience that cannot touch the ground.

可以盡量碰我們的膝蓋

You can try to touch our knees as much as possible.

或者碰我們的小腿,頸骨位置

Or touch our shins, the area of the neck bone.

向前咬腰,保持10秒

Bite forward at the waist, hold for 10 seconds.

1,001, 1,002, 1,003, 1,004, 1,005, 1,006, 1,007, 1,008, 1,009, 1,0010

1,001, 1,002, 1,003, 1,004, 1,005, 1,006, 1,007, 1,008, 1,009, 1,010

好了,然後我們做

Alright, then let's do it.

做完剛才我們的腰的移伸伸展和緩和動作

After finishing our waist stretching and relaxation exercises just now.

我們可以做我們的手腕

We can do our wrists.

好了,我們將我們的左手遞出來

Alright, we will extend our left hand.

左手伸直,手肘伸直

Extend your left arm and straighten your elbow.

然後我們的左手的手腕

Then our left wrist.

屈曲手指向上指

Bend your fingers up.

右手將我們的左手向上指的手指

The right hand points upwards with the fingers of our left hand.

拉近身邊,向身邊的方向拉近

Pull closer to the side, draw closer to the nearby direction.

然後保持10秒

Then hold it for 10 seconds.

1,001, 1,002, 1,003, 1,004, 1,005, 1,006, 1,007, 1,008, 1,009, 1,0010

1,001, 1,002, 1,003, 1,004, 1,005, 1,006, 1,007, 1,008, 1,009, 1,010

好了,手指向下指,左手手指向下指

Okay, the right finger points down, the left finger points down.

右手將我們的手指

The right hand will guide our fingers.

拉近身邊的方向

Pull closer in that direction.

拉近我們的手腕

Bring our wrists closer.

然後保持10秒

Then hold for 10 seconds.

1,001, 1,002, 1,003, 1,004, 1,005, 1,006, 1,007, 1,008, 1,009, 1,0010

1,001, 1,002, 1,003, 1,004, 1,005, 1,006, 1,007, 1,008, 1,009, 1,010

好了,手指向上指,左手將我們的右手指

Alright, point your fingers up, and with your left hand, point to our right hand.

拉近身邊的方向拉近身邊的方向

Pulling closer to the direction beside me.

然後我們的右手是保持着伸直

Then our right hand is kept straight.

手肘伸直外,保持10秒

Extend the elbow outward and hold for 10 seconds.

1,001, 2,002, 1,005, 1,006, 1,007, 1,008, 1,009, 1,0010

1,001, 2,002, 1,005, 1,006, 1,007, 1,008, 1,009, 1,010

好了,手指向下指

Alright, point your fingers down.

右手手指向上指

The right hand's fingers point up.

左手將我們的左手指

The left hand points to our left hand.

拉近身邊的方向

Pull closer in that direction.

然後我們的左手保持伸直

Then we keep our left hand straight.

用手指伸直

Stretch the fingers straight.

保持10秒

Hold for 10 seconds.

1,001, 2,002, 1,003, 1,004, 1,005, 1,006, 1,008, 1,009, 1,0010

1,002,1,003,1,004,1,005,1,006,1,007,1,008,1,009,1,010

1,002, 1,003, 1,004, 1,005, 1,006, 1,007, 1,008, 1,009, 1,010

好了,我们的右手向下指,手指向下指

Alright, our right hand points down, fingers pointing down.

将我们的右手拉在身边,然后hold住10秒

Pull our right hand close to the body, then hold it for 10 seconds.

这个时候我们的右手手肘是要伸直的

At this time, our right elbow should be straight.

手指是拉在我们身边的方向

The fingers are the direction pulled around us.

1,001,1,002,1,003,1,004,1,005,1,006,1,007,1,008,1,009,1,010

1,002,1,003,1,004,1,007,1, 06,1,007,1 ,1,002,1,003,0,1,011

1,002,1,003,1,004,1,007,1,006,1,007,1,1,002,1,003,0,1,011

2,009 ,1,006,1,008,1,004 ,1,00你有多少重力 схем

2,009, 1,006, 1,008, 1,004, 1,00 How much gravity do you have in your scheme?

脚,你的身面在地面

Feet, your body is on the ground.

1,009 ,1,009,1,0,1,0,000

1,009, 1,009, 1,0, 1,0, 000

好的,多谢Thomas跟我们做了手臂撤起的动作

Okay, thank you Thomas for demonstrating the arm raise motion with us.

眨眼一年6个星期 travail了我们很多知识,相信是对的

In the blink of an eye, a year and 6 weeks of work has given us a lot of knowledge, and I believe it is right.

但也为了鼓励突破魔以行

But it is also to encourage breaking through magic to act.

这一星期我是欧海星

This week I am Ou Haixing.

与Thomas主持这个吉儿大利玩 sleep

Host this Gila monster sleep with Thomas.

这是我们正度融合kraft球的一个型的技术

This is a type of technology for the fusion of Kraft balls in our current process.

Made by nism couple

运动人生的最后一集

The final episode of the sports life.

真的很不舍得大家

I'm really going to miss everyone.

是呀我也不舍得

Yes, I also don't want to part.

因为也是刚刚在你身上

Because it just happened to you.

接触散打这项运动

Getting involved in Sanda (Chinese kickboxing).

但想不到这么快

But I didn't expect it to happen so quickly.

都已经去到最后一集

We're already at the last episode.

还有这个时候

And at this time.

我也要问问Thomas

I also want to ask Thomas.

我要怎么做

What should I do?

才可以像你这样

Only then can I be like you.

可以做这个

Can do this.

这么出色的散打运动员

Such an outstanding sanda athlete.

首先多谢星里的鼓励

First of all, thank you for the encouragement from the stars.

我都在向这个目标进发

I am all striving towards this goal.

其实我觉得

Actually, I think...

我自己的心得

My own insights.

学无前后达者为先

There is no precedence in learning; those who achieve are foremost.

最重要是自己有心去练习

The most important thing is to have the heart to practice.

除了有心去练习

Besides having the intention to practice.

也都我相信

I also believe so.

找到一个好的师傅

Find a good master.

其实这个梁师

Actually, this Master Liang...

也都是我自己的师傅

They are also my own masters.

他除了是我梁师之外

Besides being my teacher Liang, he is also...

也都是一个益友

They are also a beneficial friend.

其实有这个好的师傅

In fact, there is this good master.

他无论是教你一些的

He teaches you some things regardless.

招式上面

On the move/Technique上面

怎样可以更加

How can it be more?

临利尽致

To the utmost in terms of benefits and details.

发展到你自己的潜能

Develop your own potential.

也都是

It’s all the same.

因为他要看个师傅

Because he wants to see a master.

因为很多时候都是

Because many times it's always...

我以前都觉得

I used to think.

我自己踢脚是比较厉害的

I am quite good at kicking by myself.

但原来我自己不知道

But I didn't know myself.

自己的术法都可以这么厉害

My own skills can be so powerful.

全靠有一个师傅

All thanks to having a master.

是怎么去发挥你

How to bring out your potential?

自己有什么长处

What are your strengths?

然后他见到你什么缺点

Then he sees what shortcomings you have.

他可以帮你

He can help you.

叫做一些

Called some

度身定做一些训练的课程

Customizing some training courses.

令到你可以改善你的缺点

Allows you to improve your shortcomings.

其实这个时候

Actually, at this time.

也都是我觉得

It's also what I think.

除了他教你一些

Except for him teaching you some.

打那方面的技巧之外

Besides the skills in that area.

也是一个心态很重要

A positive mindset is also very important.

因为其实我在之前的集数都说过

Because I actually mentioned it in the previous episodes.

你打比赛的时候

When you compete in a game

其实你的脑是空白片

In fact, your mind is a blank slate.

你想不到多少东西

You can't imagine how many things.

但是你要进行很多不同的程序

But you need to go through many different procedures.

包括你过榜

Including you on the list.

报名

Registration

报道

Report

检查你的护具

Check your protective gear.

其实我都曾经遇过一些情况

In fact, I have encountered some situations before.

都是师傅救了我的命

It was the master who saved my life.

就是说

That is to say.

去到比赛的时候

When it comes to the competition

因为我说过

Because I said so.

护音这些是私人的东西

These soundproofing items are personal belongings.

就要自己打的

Just have to hit it myself.

我真的不太记得

I really don't remember very well.

我真的没有练过金钟罩

I really haven't practiced the Golden Bell Shield.

那就真的

Then it really is.

那种感觉完全呆了

That feeling was completely dazed.

我完全是个人的脑空白一片

I am completely at a loss.

哎呀

Oh dear.

怎么办呢

What should I do?

真的打不到了

I really can't reach it anymore.

这样也挺麻烦的

This is quite troublesome as well.

因为如果你打不到的时候

Because if you can't hit it.

都会被师兄弟说

Will always be talked about by fellow apprentices.

祝你一生

Wishing you a lifetime.

你原来这么厉害的

You were actually so impressive.

不用用这些护档

No need to use these guards.

幸好师傅这一刻就帮我去想方法

Fortunately, my master helped me think of a solution at this moment.

当然这些是私人的东西

Of course, these are private matters.

但是我没有办法去想

But I have no way to think about it.

这个时候不可以介意

At this moment, one should not take offense.

就帮我师兄弟借了一个护档给我去使用

Just borrowed a protective gear for me from my fellow disciples to use.

虽然那个卫生问题

Although that sanitation issue

或者其他尺寸的问题

Or other size issues.

或者未必适合你

Or it may not be suitable for you.

但是那一刻没得想

But at that moment, there was no time to think.

幸好有师傅帮我帮你

Fortunately, there is a master to help me help you.

另外就是说

In addition, it means...

一个好的师傅

A good master.

除了教你一些技术方面之外

In addition to teaching you some technical aspects,

也会教你一个正向的态度

It will also teach you a positive attitude.

师傅其实有很多人

There are actually many masters.

很多时候都会告诉你

Many times they will tell you.

你今场应该这样这样打

You should play like this in today's match.

但是如果你见到一个对手

But if you encounter an opponent

你明知道抽下签了

You know clearly that you drew the short straw.

下一场对手是对哪一个的时候

When is the next opponent?

哎呀他好像很厉害

Oh, he seems very impressive!

哎呀他好像打过一百多场

Oh, it seems he has played over a hundred matches.

我才得到三十多四十场的经验

I have only gained experience from more than thirty to forty matches.

好像不够打

It seems not enough to hit.

这个就是师傅教我们说的

This is what the master taught us to say.

经常跟我说的一样东西

Something that you often say to me.

就是什么

It's just what.

输人就不要输阵

If you're going to lose, don't lose your spirit.

真的很厉害

Really impressive.

这个道理其实师傅不断去教我们

This principle is actually what the master constantly teaches us.

同一时间他要我们实践出来

At the same time, he wants us to put it into practice.

不单止口说

Not just words spoken.

也经常要我们实践

It often requires us to practice as well.

怎么实践呢

How to put it into practice?

就是说我刚刚去玩的时候

That means when I just went to play.

师傅是很希望我跟其他师兄去切磋

The master really hopes that I can spar with other senior brothers.

但是如果是一个新手

But if it's a novice.

其实你会很害怕

Actually, you will be very scared.

因为你的师兄全部都很经验老道

Because all your senior brothers are very experienced.

跟他打的时候

When fighting with him.

其实他有时候

Actually, sometimes he...

我师兄就对我

My senior brother just told me.

就是这个

That's it.

非常地疼我

It hurts a lot.

他就会不留手

He will not hold back.

他毫无保留地给你

He gives you everything without reservation.

奉献给你的这些东西

These things are dedicated to you.

他的拳脚全部你会感受到他有多爱你

You will feel how much he loves you through all his punches and kicks.

每一下你就已经是拳拳到肉地

With every blow, you are hitting flesh and blood.

从外面打到你的心坎里面

Hit to the core of your heart from the outside.

所以其实这个时候你会发觉

So at this time, you will actually realize.

师傅应该会安排这样的训练

The master should arrange such training.

其实他就会看到

In fact, he will see.

其实你人中虽一

Actually, you are unique in your own way.

出去比赛的

Go out to compete.

所以他就想说

So he wanted to say.

他就想你

He just thinks of you.

在这个我们叫做

In this we call

这么不好的情况下

In such a bad situation.

可以好像一个温室那样

It can be like a greenhouse.

控制情况下

Under controlled circumstances.

就让你

Let you.

遇到这些这么恶劣的情况

Encountering such harsh situations.

师兄弟其实打击你都不会打到你进闯

The senior brothers actually won't strike you to the point where you are unable to break through.

所以他就会安排你在这些情况之下

So he will arrange for you under these circumstances.

有一个恶梦

There is a nightmare.

什么都试了先

Try everything first.

无论是

No matter whether it is

当然是师傅也会安排你去其他的地方去切磋

Of course, the master will also arrange for you to practice and spar in other places.

我也有幸去到其他地方切磋

I also had the fortune to visit other places for exchanges.

其实你去到不同的地方切磋的时候

In fact, when you go to different places to exchange ideas,

也都是会

It will also be the case.

见识到不同的

Experiencing the different.

世界上不同的选手的水准

The level of different competitors in the world.

同一时间师傅也会带你去做一些不同的

At the same time, the master will also take you to do some different things.

训练

Training

这些训练其实也都包括有很多不同

These trainings actually include a lot of different aspects.

形式的训练

Formal training

刚才我跟大家也说过有关一些负重和缺氧的训练

I just talked to everyone about some training related to heavy loads and oxygen deficiency.

但最重要的一件事我想跟大家分享的就是

But the most important thing I want to share with everyone is that

运动的人生

A life of sports.

可能会有很多不同的波折

There may be many different twists and turns.

就好像我这样我都有一些不同的高潮起跌

It's just like me, I also have some different peaks and troughs.

也都试过有运动人生的低潮

I have also experienced low points in my sporting life.

也都有试过是说

They have also tried to say.

自己受伤

Injured oneself.

令到自己不能够再向前走的时候

When it makes it impossible for oneself to move forward.

甚至觉得自己的技术已经到了樽颈的时候

Even feel that their skills have reached a bottleneck.

你会发觉有很多不同的时刻都会令到你想

You will find that there are many different moments that will make you think.

放弃

Give up

或者

未去到那么负面的时候

Not to the point of being so negative.

其实是很想

Actually, I really want to.

觉得自己好像不能再进步了

I feel like I can't make any more progress.

究竟自己

Ultimately, oneself.

会质疑自己究竟会不会重上得到呢

Will I question whether I can get back up again?

其实我都想在这里奉劝大家

Actually, I would like to advise everyone here.

勉大大家一句

Let me say a word to everyone.

希望大家可以

I hope everyone can.

坚持着自己的那种理念

Holding on to one's own beliefs.

很多时候都是我们

Most of the time it's us.

打打下就没有了团伙

After a few hits, the gang is gone.

那团伙其实很重要

That group is actually very important.

保持着自己的团伙

Keeping their own gang.

不断去提醒自己究竟为什么我会玩这种运动

Constantly reminding myself why I engage in this sport.

究竟自己是不是喜欢这种运动

Am I really into this sport?

我当喜欢这种运动的时候呢

I liked this sport when it happened.

其实师傅都说

In fact, the master says

跪着也要走远程路

Even if kneeling, one must walk a long road.

所以就是说大家在

So what it means is that everyone is at...

遇到这些

Encounter these

令人气馁的情况下

In discouraging situations.

其实很多时候我们一定要保持一个正向的态度

In fact, many times we must maintain a positive attitude.

这些就是师傅和你们师兄弟

These are the master and your fellow disciples.

大家一起玩的时候那种气氛

The atmosphere when everyone is playing together.

互相鼓励

Encourage each other.

也很重要

Also very important.

你保持这种正向的态度

You maintain this positive attitude.

不要放弃

Don't give up.

永远就是说你一天没放弃

Forever means you haven't given up for a day.

你就一天都没输

You haven't lost at all in a day.

但当你

But when you

放弃那一刻

Let go of that moment.

你就真正输了

You really lost.

所以这个要靠自己

So this has to rely on oneself.

首先你可能要找到一个好师傅

First, you may need to find a good master.

有其他人帮助师兄弟的帮助

There are others who help the brothers.

另外也很重要的一样就是靠自己

Another very important thing is to rely on oneself.

什么时候都是要靠你的意志力

You always have to rely on your willpower.

而且始终

And always.

运动你都不能走捷径的

There are no shortcuts in exercising.

你真的要靠自己去

You really have to rely on yourself.

持之以恒地去练习

Keep practicing persistently.

去不断的挑战自己才会有进步

Only by constantly challenging yourself will you make progress.

希望我们的听众继续努力

I hope our audience continues to work hard.

真的都不要被

Really, don't be.

这个运动之火这么快的撤灭了

The flame of this movement was extinguished so quickly.

加油加油加油加油

Keep going! Keep going! Keep going! Keep going!

那我们真的

Then we really...

后会有期了

We will meet again.

拜拜

Goodbye

Continue listening and achieve fluency faster with podcasts and the latest language learning research.

Check out LangTurbo