To stretch the quads, you work the hamstrings.

要伸展股四头肌，你要运动你的跟腱。

This works the hamstrings and calves.

这组动作锻炼腿筋和小腿。

Stretches the spine, shoulders, hamstrings.

伸展脊柱、肩和腘绳肌。

Extend the hamstrings. Create arches in the feet.

伸展腘绳肌，脚建立起足弓。

This exercise works on both your spine and hamstrings.

这项练习活动脊柱和腿筋。

The hamstrings are three long muscles that cover the back of the thighs.

腘绳肌是覆盖大腿后侧的三条长条形肌肉。

This pose creates an intense stretch of the hamstrings in the straight leg.

这个体式充分伸展了直腿一侧的腘旁肌。

Bend your knees a little if your hamstrings are tight, to protect your back.

如果感觉肌肉拉得过紧，可适度弯曲膝盖以保护背部。

But its main benefit in injury minimization may be in relation to the hamstrings.

但其主要受惠于伤害最小可能涉及的腘。

Work on the hamstrings by sitting on the ground with the feet straight out in front.

工作削弱了坐在地上的米直道跑在前面的。

In general, warm up by focusing first on large muscle groups, such as your hamstrings.

通常，热身首先注重在在大的肌肉群，例如你的大腿。

However, done properly, the hamstrings and posterior chain will activate nicely as well.

然而，好好做，腿筋和连锁店将激活后也很好。

Finish with 5 minutes of cooldown stretching of the calf muscles, hamstrings, and quads.

冷身5分钟，拉伸小腿肌肉，腿筋和股四头肌，结束。

Then lengthen your tailbone and sacrum as your thighbones descend toward your hamstrings.

然后，拉伸你的尾骨和骶骨，大腿骨沉向腿筋。

Exercise emphasized quadriceps, hamstrings, calf strengthening and proprioception training.

行使强调股四头肌，腘，小牛加强和本体培训。

After practicing Wushu, my body feels much more flexible, my hamstrings and back in particular.

练习完武术后，我的身体更加灵活，尤其是腿肌和背部。

That's because you're actually pulling up the pedal which also helps strengthen your hamstrings.

这是因为你真正拉动踏板也有利于增强你的腿筋。

But somewhat tight hamstrings, as the Nebraska Wesleyan study showed, can make you more economical.

但正如内布拉斯加卫理公会大学的研究表明的，稍微紧绷的腿筋能加快你的步伐频率。

Steps work wonders for lifting and tightening the gluteal muscles, quadriceps, calves, and hamstrings.

爬台阶有助于提升和收紧臀肌、股四头肌，以及腿筋。

The femurs are held in neutral alignment with knees extended, elongating the hamstrings and low back.

大腿保持在中立状态配合膝盖的伸展，拉长和缩回腿筋。

Bend forward slightly at the hip, keeping your back straight, until you feel a slight stretch in your hamstrings.

保持背部平直慢慢俯身，直到感觉腿筋拉紧。

The front and back leg quadriceps contract, extending the knees and stretching the lower region of the hamstrings.

股四头肌前侧和后侧收缩，伸直膝盖、伸展腘旁肌下部。

One youngster has his hamstrings stretched out as his instructor pins his leg almost vertically alongside his head.

一个小男孩的腿被教练死死压到了头旁，这样他的腿腱得以伸展。

You'll also work on your flexibility, as the gliding motion stretches your hamstrings, calves and lower-back muscles.

您也可以提高柔韧性，因为滑行拉伸您的大腿，小腿和腰部肌肉。

His knee is being properly attended to and now he wants to do the next couple of months focusing on his hamstrings too.

他的膝盖正在被完全的照顾而且现在他也想在接着的两个月里专注于治疗膝盖。