在做任何困难的运动如跑步之前，腿、手臂、背部和脖子要有充分拉伸。
You need to stretch your legs, arms, back and neck before you do any difficult activities like running.
为了对这种将腿提离地面的作用力作出反应，骨头会拉伸各种骨细胞，并强迫它们适应，通常是透过增加细胞，这导致了骨头密度变得更高。
It bowed in response to the forces moving up the leg from the ground, stretching the various bone cells and forcing them to adapt, usually by adding cells, which made the bone denser.
你可以先拉伸一条腿，然后换另外一条腿，或者将手从一边移动到另外一边。
You can vary this exercise by stretching first one leg, then the other, or by moving your hand positions from side to side.
冷身5分钟，拉伸小腿肌肉，腿筋和股四头肌，结束。
Finish with 5 minutes of cooldown stretching of the calf muscles, hamstrings, and quads.
能提高心肺功能，强化腿肌和增强臂力，能有效拉伸腿部韧带，促进骨骼发育，有利增高。
Besides, it is able to enhance heart and lungs function, strengthen crureus and muscle, stretch ligament of leg effectively, promote the growth of ossature, and then is beneficial to be taller.
拉伸方面——特别要关注腿筋拉伸、髋关节和腰背部拉伸、腿筋和背部锻炼。
For stretching, focus on the hamstring stretch, the hip lower-back stretch, and the hamstring back stretch.
然后，拉伸你的尾骨和骶骨，大腿骨沉向腿筋。
Then lengthen your tailbone and sacrum as your thighbones descend toward your hamstrings.
但是，不正确地拉伸你的伤腿会引发意料不到的损伤，在极端情况下甚至会导致永久性损伤。
However, incorrectly stretching your wounded leg can cause untold damage and even permanent injuries in extreme cases.
你的腿可以说是挤压和拉伸了，但是你的关节并没有压缩或扩大。
Your legs can be said to be squashing and stretching, even though the individual joints are not compressing or expanding.
你的腿可以说是挤压和拉伸了，但是你的关节并没有压缩或扩大。
Your legs can be said to be squashing and stretching, even though the individual joints are not compressing or expanding.
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