转动伸展。背部着地平躺，一条腿向上升呈90度，保持住。
Rotational stretch. Lie flat on your back. Bring one leg up to a 90-degree angle and hold.
试试看狗趴式和腿向上靠墙式吧（这些姿势都可以在瑜伽网站上看到）。
Try downward-facing dog or legs-up-the-wall pose (you can find these poses on yoga websites).
但只要轻微地向上改变一下，走在一个10度的斜坡上(把一辆单车倾斜)就能快速启动你的能节去调节并纤细你的腿——同时绷紧你粗大的一端。
But just changing it up slightly and walking on a 10 degree incline (incline a treadmill) can jumpstart your ability to tone and slim your legs... as well as tighten your butt.
坐在椅子边缘，把一只腿伸到前方，脚尖向上。
Sit near the edge of a chair and extend one leg in front of you, toes pointed up.
因此，腿向后伸展的作用力，产生一个向前向上的运动(腾空阶段)。
So, the action of extending the leg backward creates a forward and upward movement (the flight phase).
悬垂屈膝举腿。需引体向上杠杆。(视频)。
在海星式，强烈地挤你的大腿外侧向内，并提起腿内侧向你的骨盆方向向上和向外。
In Utthita Hasta Padasana, squeeze your outer legs strongly inward and lift your inner legs upward toward your pelvis and outward.
前面腿的大脚趾顶着墙，手臂伸展向上，指尖接触墙面。
Press the big toe of the front foot against the wall and stretch your arms up, finger tips to the wall.
施力于两腿背对着墙，并拉长腰两侧的任何部位向上到头顶远离墙。
Press both of your legs back toward the wall and lengthen everything from your waist up to the crown of your head away from the wall.
现在，在这里保持呼吸，腿与臀同宽，手与肩同宽，双手按压，将能量向上传送到手臂，腹部。
Now, breathe here, feet hip width, hands shoulder width, press your hands, draw the energy up to your arms, your belly.
它们从脚开始，向上运转到腿和躯干，沿着胳膊向下，再越过耳朵向上。
They begin at the feet, run up the legs and torso, down the arms, and up past the ears.
当腿后侧完全拉长后，从大脚趾球向上提以使腿的内侧比外侧更多地伸展些。
When the backs of the legs are fully lengthened, lift through the balls of the big toes so the inner legs are slightly longer than the outer.
先是踢腿走，走三步就向上踢一次腿。
毂可以相对于腿状物的外端成向上的轴向拱状，以进一步增加瓣膜的可视性。
The hub may be vaulted axially upward relative to the outer ends of the legs to further increase visibility of the valve.
一旦脚后通过脚跟完全伸展，保持这种伸展并通过压大脚球向上，这样腿内侧就比腿外侧长。
Once the backs of the legs are fully lengthened through the heels, maintain that length and press up through the balls of the big toes so the inner legs are slightly longer than the outer.
谁?她一点点向上看，深蓝色的服装，长长的腿，铜衣扣，无檐帽下一张洁白娴静的脸儿。
Who could it be? She raised her benthead slowly and saw a navy blue suit, long legs, brass buttons and then a clear fair face under abrimless cap.
只见他们一腿站立支撑，另一腿屈膝外展，向内向上摆小腿，用踝关节内侧踢毽，等毽子落到膝盖以下的位置时，抬脚再次踢起。
See their leg stand to prop up, another a leg sit with crossed knees outside exhibition, to introverted top put calf, use an ankle joint seamy side to kick Jian, the etc.
最后他发觉自己已到了一座楼梯脚下，他机械地抬起腿，向上走了五六步。
At length he found himself at the foot of a staircase, and he mechanically lifted his foot five or six times.
最后他发觉自己已到了一座楼梯脚下，他机械地抬起腿，向上走了五六步。
At length he found himself at the foot of a staircase, and he mechanically lifted his foot five or six times.
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