建议您强化手腕(尤其是伸展肌)、手肘和肩部，从而从其它关节提供更高的稳定性。
Suggest you strengthen the wrist (particularly the extensor muscle), elbow and shoulder to provide more stability from other joints.
因此关键是，需要让伸展肌有高度的灵活性、强度和肌肉耐力来降低患这种损伤的可能性。
So the key is that you need to have good flexibility, strength and muscular endurance of the extensor muscle to reduce the chances of developing this injury.
要伸展股四头肌，你要运动你的跟腱。
康复练习的最后阶段，你可以借助适度的仰卧手抓大脚趾伸展式来加强腘绳肌的力量。
During the later stages of recovery from a hamstring injury, you can build strength while stretching the hamstring muscles mildly in Supta Padangusthasana.
在家里可以用哑铃进行二头肌弯曲、肩上推和三头肌伸展等练习。
Bicep curls, shoulder presses and tricep extensions are some of the exercises you can do at home using dumbbells.
这些目标肌群应该处于放松的状态，这意味着当你在伸展某个肌群的时候，那部分肌肉不应有任何形式的负担。
The targeted muscle should be in a relaxed state, meaning the muscle should not be working to support you in any way while you are stretching it.
以仰卧举重和引体向上开始,并最终做肱三头肌的伸展和收缩，将是一个很好的例子。
Starting with bench press and pull-ups, and eventually doing tricep extensions and curls would be a good example.
报道解释了如何通过穿恰当的鞋，运动前伸展股四头肌和腘绳肌，运动时更加谨慎小心，更安全的减少膝关节损伤的风险。
The report explains how to safely reduce the risk of knee injuries by wearing the right shoes, stretching the quads and hamstrings before exercise, and being mindful during exercise.
这个体式充分伸展了直腿一侧的腘旁肌。
This pose creates an intense stretch of the hamstrings in the straight leg.
如何透过手臂动作加强、伸展和放松肌筋膜，以解决慢性疼痛和增加灵活度。
How to through the arm movements to strengthen, stretch and relax the muscle fascia, to solve the chronic pain and increase flexibility.
股四头肌伸展直腿，使膝盖保持在伸直状态。
骨盆保持着平衡，因为腰肌使大腿前侧屈曲，臀肌使大腿前侧伸长或者伸展。
The pelvis is kept balanced because the psoas flexes the thigh, and the glutei make the thigh lengthen, or extend.
拉你的三头肌进入你的腋窝，特别是下面的，但当你的肌肉进入时，保持你的骨头向外伸展的感觉。
Draw your triceps muscles in toward your armpits, especially the lower one, but as your muscles are drawing in, keep feeling your bones extending outward.
大臂上的二头肌使手肘弯曲，拉向躯干的方向，辅助伸展动作。
The biceps of the both upper arms bend the elbows, drawing the torso into the stretch.
伸展也可以拉长肌键单位，减少活动时在肌键上的张力，进而减少会导致肌腱变性的化学变化。
Stretching can also elongate the muscle-tendon unit, reducing the tension placed on the tendon during activity, thereby reducing the chemical changes that cause degeneration.
另一些肌肉与之相反，必须舒张并伸展才能允许该动作的形成，这一类叫做“拮抗肌”。
"The opposing groups of muscles-the ones that must release and elongate to allow movement-are called the" antagonists.
肱三头肌使手肘伸展，伸直手臂。
和D2屈曲做对比，赛乐阻力d2伸展练习对上束斜方肌的活化作用最小。
In contrast to D2 Flexion, the D2 Extension exercise with Thera-Band had the lowest levels of upper trapezius activation.
过度伸展的膝关节韧带和肌腱通常也伴随着相邻肌群的变化，比如小腿深层的比目鱼肌。
The overstretched knee ligaments and tendons are also usually accompanied by changes in adjacent muscle groups, including the soleus muscle, which is deep in the calf.
伸展腘绳肌，脚建立起足弓。
这个体式伸展了大腿内侧的内收肌群。
This action stretches the adductor group of muscles along the inside of the thighs.
利用近红外分光镜分别评估腰椎伸展位和屈曲位的肌内氧合情况，比较其氧合血红蛋白及脱氧血红蛋白。
Intramuscular oxygenation was evaluated using near-infrared spectroscopy during lumbar extension and flexion, and oxygenated hemoglobin and deoxygenated hemoglobin were compared.
股四头肌前侧和后侧收缩，伸直膝盖、伸展腘旁肌下部。
The front and back leg quadriceps contract, extending the knees and stretching the lower region of the hamstrings.
伸展脊柱、肩和腘绳肌。
这是对肌肉紧绷压迫脊柱问题的深层腰肌伸展运动，侧倾骨盆对坐骨神经痛和脊柱疼痛有利。
This is a stretch for the deep psoas muscle that when tight compresses the lumber spine, tilts the pelvis and can contribute to sciatica and lumber pain.
与我们的自我保护意识紧密相连的腰肌可以让我们面临危险时收缩卷曲进入自我保护的胎儿状态，或是伸展延长来支援坚实的背部和腿部肌肉来处于战斗的状态。
Intimately involved in the fight or flight response, the psoas can curl you into a protective fetal ball or flex you to prepare the powerful back and leg muscles to spring into action.
在你的膝已经伸展出一阵子之后，在相同的位置做10次股四头肌收缩。
After your knee has stretched out for a while, perform a set of ten quadriceps contractions with your leg in the same position.
降鼻翼肌可将嘴角下拉，颏肌可让下唇向外伸展，颈阔肌可使下颔下移。
The depressor anguli oris muscle depress the corner of the mouth, the mentalis muscles pulls the lower lip out, and the platysma depresses the mandible.
降鼻翼肌可将嘴角下拉，颏肌可让下唇向外伸展，颈阔肌可使下颔下移。
The depressor anguli oris muscle depress the corner of the mouth, the mentalis muscles pulls the lower lip out, and the platysma depresses the mandible.
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