Stretch your hamstrings, quads, and arms.
伸展你的脚筋、四头肌和手臂。
We look at the neck, back, hips, knees, hamstrings and so on.
我们会检查颈部, 背部, 臀部, 膝盖和脚筋等处。
After practicing Wushu, my body feels much more flexible, my hamstrings and back in particular.
练习完武术后，我得身体更加灵活，尤其是腿肌和背部。
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。
Weight training bulids up muscle definition, including the hamstrings, calf, upper body and neck muscles.
力量训练可以增强肌肉，这包括膝部，腿，身和颈部。
Steps work wonders for lifting and tightening the glutealmuscles, 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。
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。
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。
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