把脚底按在一起，放松膝盖，然后打开你的脚就像你正在阅读一本书一样，现在俯身，就像你抱着一个球。
Presss the soles of your feet together and let your knees drop down, then open your feet like you are reading the pages of a book, and now lean over like you're hugging a ball.
把脚底按在一起，放松膝盖，然后打开你的脚就像你正在阅读一本书一样，现在俯身，就像你抱着一个球。
Press the soles of your feet together and let your knees drop down, then open your feet like you are reading the pages of a book, and now lean over like you're hugging a ball.
这也就是说你的脖子和脊柱应该处于中正的位置，肩膀和躯干放松，膝盖弯曲呈90度角，双脚平放在地面上。
This means your neck and spine should be in a neutral position, shoulders and torso relaxed, knees bent at 90 degrees with both feet flat on the floor.
脚掌跑：热身后用脚掌冲刺30米，要做到小步快频，膝盖要抬高，然后慢跑15秒恢复，再做两组，完成后进行放松。
After you have warmed up properly, "sprint" on your toes for 30 meters, taking small, quick steps with high knee action. Jog easily for 15 seconds to recover, and then repeat twice more.
手放在膝盖上，后背挺直，腹部放松。
Put your hands in your lap. The back is straight and the stomach is relaxed.
检查脚是否平行分开，站立时身体重量微微向前倾，尽量使膝盖放松，一旦紧张，背部就会疼痛。
Check that your feet are parallel and apart and your weight is slightly forward on your feet. Make sure that your knees are relaxed, as if you are tense your back will suffer.
想想你的膝盖，好像他们是减震器，前往颠簸和草皮就是要伤害他们，所以一定要保持稍微弯曲和放松。
Think of your knees as if they are shock absorbers, going over bumps and divots is going to hurt them, so be sure to keep them slightly bent and relaxed.
好的打腿技术，在你下压的时候膝盖稍微有些弯曲，但是并不大，只是膝盖放松的后果。
With good kicking technique, you can bend your knee a little on the down stroke but this shouldn't be a 'driven' movement, it's just a slight movement from a relaxed knee.
但士兵们互相怒瞪还会继续，他们绷直膝盖的蠢鸭步也许会动作放松一些。
Close-up glaring would go and the silliest of goose steps, which strain the knees, might be eased.
放松四头肌时，站者，从后面抓住脚底，把脚拉向臂股，膝盖朝下（图六），感觉四头肌伸展。
To loosen your quadriceps, stand up, grab a foot behind your back, and pull that foot to your butt, keeping your knee pointed at the ground (figure 6). Feel the stretch through your quadriceps.
放松四头肌时，站者，从后面抓住脚底，把脚拉向臂股，膝盖朝下（图六），感觉四头肌伸展。
To loosen your quadriceps, stand up, grab a foot behind your back, and pull that foot to your butt, keeping your knee pointed at the ground (figure 6). Feel the stretch through your quadriceps.
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