美容大法：怎样锻炼面部肌肉 [美国媒体]

How to Exercise Facial Muscles

怎样锻炼面部肌肉

Five Parts:StretchingEye exercisesMouth exercisesBreathing exercisesCheek exercisesQuestions and Answers

五部分：拉伸、眼部锻炼、口部锻炼、呼吸锻炼、颊部锻炼

A workout regime is an excellent way to tone your muscles, lose inches and control skin from sagging as you age. A good diet, plenty of water and an exercise routine can make you look years younger than you are. Doing facial exercises, or facial yoga, is a natural way to make your face look younger by firming muscles and reducing wrinkles. There are approximately 50 muscles in your face, and exercising them has the added benefit of helping eye strain and releasing neck and facial tension. Incorporate this short facial workout into your everyday routine and your skin and muscles may start to look tighter in just a few weeks.

这是一种很有效的抗衰老养生锻炼法，能够帮你协调肌肉，减掉赘肉并且防止皮肤松弛。健康的饮食、充足的饮水和良好的锻炼习惯能够让你看起来比实际年龄年轻好几岁。面部锻炼法，或者叫面部瑜伽，是一种自然的美容方法，能够紧实肌肉、消除皱纹，让面部看起来更年轻。在你的脸上有大约50块肌肉，锻炼这些肌肉能帮你缓解眼部疲劳，放松颈部，并且使面部更加紧致。坚持每天用几分钟来锻炼面部，你的皮肤和肌肉将会在几周内明显收紧。

Part 1 of 5: Stretching

拉伸



Find a space in your house where you can be alone and comfortable. Like many isometric exercises, facial exercises can look and feel somewhat awkward in the beginning. Sit upright in a chair, taking care to have good posture.

找一个安静舒适的个人空间。像很多等长练习（译注：增加肌肉张力而不改变肌肉长度，不伴明显关节运动，又称静力练习）一样，一开始进行面部锻炼时，动作看起来会有点怪，自己也会感觉不太适应。所以我们需要在椅子上坐直，保持好姿势，做好准备。



Stretch your neck before beginning your facial exercises. All these movements should be done slowly, while breathing deeply. Tilt your head down and raise it back up a few times.
Slowly move your chin from one shoulder blade across your chest to the other shoulder blade.
Look over each shoulder for a count of 5 seconds. Repeat this twice.
Tilt your head to the right, as if you want to rest your head on your shoulder. Hold for 10 seconds. Repeat on the left side. Return to a neutral neck position to begin your facial routine.

在锻炼面部前先拉伸颈部。在做所有动作时，都需要慢慢进行，再配合深呼吸。微微低头，再抬头，重复几次。
将下巴靠近一侧肩头，跨过胸部，缓慢转向另一侧肩头。
转头，目光从肩膀上方越过，望向远方，每侧重复两次。
向右倾斜头部，就想要把头放在肩膀上休息一样，保持10秒。再向左侧倾斜，重复这个动作。恢复颈部到你觉得自然的位置，然后我们就可以开始做面部锻炼了。

Part 2 of 5: Eye exercises

眼部锻炼



Look to your right side, while keeping your face pointing forward. Hold for 5 seconds. Move your eyes to your left side for 5 seconds.
Look up for 5 seconds. Look down for 5 seconds. Look diagonally for 5 seconds in each direction. Now, turn your head to the left and look in corresponding directions. Repeat exercise 2 to 10 times for both sides.
This eye workout can reduce drooping eyelids and it can also refresh your eyes if you work on a computer or watch television for long periods of time. You can also do this exercise with your eyes closed.

面向前方，眼睛向右看。保持5秒。然后再转动眼球，向左看5秒。
向上看5秒。向下看5秒。再向侧上、侧下方看，各保持5秒。现在，向左转头，再看向上述各方向。每侧的眼部锻炼动作重复2到10次。
这个练习可以有效防止眼皮下垂，并且在长时间用眼后缓解眼部疲劳。做这个眼部锻炼时，也可以闭着眼睛。



Raise your eyebrows and hold them for 5 seconds. Open your eyes as wide as you can and allow your mouth to frown. Repeat five times.

扬起眉毛，保持5秒。将眼睛睁到最大，并且耷拉嘴角。重复5次。



Open your eyes wide, in a surprised look. Try not to raise your eyebrows. Repeat 5 times.

瞪大眼睛，像是惊讶的表情。同时尽力不要扬眉。重复5次。

Part 3 of 5: Mouth exercises

嘴部练习



Stick your tongue out as far as it will go. Hold this pose for 60 seconds.

尽量将舌头伸出来。保持60秒。



Look up at the ceiling. Pucker your mouth as if you are going to kiss something. Hold for 5 seconds and repeat 5 times.
Stick out your tongue five times while looking up at the ceiling. This set will stretch and strengthen your neck muscles. Return your head to a neutral position to continue the exercises.

向上看向天花板。嘟起嘴，就像亲吻的样子。保持5秒，重复5次。
向上看天花板时伸舌五次。这个动作可以收紧并且锻炼颈部肌肉。做完后颈部回归自然位置，以继续下面的练习。

Do the O mouth.
Drop your jaw to open your mouth.
Make a small "O" with your lips.
Keeping your jaw dropped, make your lips wide, as if you're trying to smile.
Repeat small "O", big "O" about 10 times.

O型口练习。
张开嘴。
唇部收成一个小小的O型。
保持嘴张开的幅度，让嘴角向两侧打开，就像微笑时那样。
重复收紧唇部呈小O型，再拉嘴角呈大O型的动作约10次。

Do the smiling Buddha.
Fold your lips into your mouth so that they are not visible.
Raise the corners of your mouth into a smile.
Repeat 10 to 12 times.

佛陀微笑练习。
将嘴唇抿进口内，直至看不到嘴唇。
抬高嘴角呈微笑样。
重复10至12次。

Part 4 of 5: Breathing exercises

呼吸练习



Do deep breathing exercises. Each time you breathe out, pucker your lips and blow out, as if you are blowing a kiss. Do this for 30 seconds to one minute.

深呼吸练习。每次呼气时都撅起嘴唇吹气，像飞吻那样。呼气30至60秒。

Part 5 of 5: Cheek exercises

颊部练习



Place three fingers on the top of your right cheekbone. Press down slightly. Smile to raise your cheekbone as much as possible.
Do the same to your left cheekbone. Repeat 3 times, holding for 5 seconds.

将三根手指放在右颧骨最高处。轻轻下压。微笑使颧骨尽量上抬。重复3次，每次坚持5秒。