You can do this with your calf muscles, thigh muscles (front and back), chest, abdomen, buttocks, shoulders and back.
你可以对你的小腿肌肉、大腿肌肉（前面和后面）、胸部、腹部、臀部、肩部和背部这么做。
One benefit is that your muscles are working together as they do in the real world, rather than alone.
一个好处是你的肌肉就像在现实生活中那样一起进行了运动，而不是单独运动。
But where do these pains come from? According to a German professor Kangri, the soreness comes from straining your muscles in an uncommon way.
但是这些疼痛从何而来呢？根据德国教授康格里的说法，这种疼痛来自于以一种不寻常的方式拉伸你的肌肉。
Do you feel that your muscles do not have the strength and resilience that they should have?
你觉得你的肌肉不具备它应有的力量和弹性了吗？
Where do these pains come from? According to a German professor Kangri, the soreness comes from straining your muscles in an uncommon way.
这些疼痛从何而来呢？根据德国教授康格里的说法，这种疼痛来自于以一种不寻常的方式拉扯肌肉。
To avoid knee pain, you can run on soft surfaces, do exercises to strengthen your leg muscles, avoid hills and get good running shoes.
为避免膝盖疼痛，你可以在柔软的地面上跑步，多加练习来加强腿部肌肉，尽量不在斜坡上跑，并买双好的跑鞋。
To warm up for strength training, move your muscles and joints through the movement patterns you'll do during the exercise, but before you start with weights.
为力量训练热身，那就通过你将要在锻炼中做得动作活动你的肌肉和关节，但是是在你加重量前做。
You won't see muscle definition or a nice six-pack despite how many crunches you do, because of the layer of fat resting on top of your muscles.
不管你做多少仰卧起坐，你都不会看到清晰的肌肉轮廓或漂亮的六块肌，因为你的肌肉上有脂肪层。
If you decide to raise your hand, those are motor neurons telling the muscles what to do.
如果你要举手，这些运动神经元会告诉肌肉该做些什么？
Start noticing when your muscles are tightening and getting tense, and when they do, just relax them.
开始意识到什么时候你的肌肉开始拉紧变的紧绷了，这时候，你只要去放松他们。
Do this correctly by using the muscles of your abdomen and the ones between your ribs (intercostals) to squeeze more air out of your lungs as you exhale.
深呼吸的方法要正确，你要用你的丹田和肋间的肌肉来从肺部挤压出更多的空气。
Do these several times a day, and especially before and after you run. To strengthen your front leg muscles, try the foot press and the furniture lift.
每天做几次，尤其是跑前和跑后，为了加强你的小腿正面肌肉力量，可以试试压脚和提踵。
Do this for about 5-10 minutes and you will see less stiffness in your muscles afterwards.
这样进行5-10分钟后就能减少肌肉的僵硬。
You can sense temperature variations, proprioception (position of your muscles), and the force of gravity (you do this by knowing at what Angle your head is in while your eyes are shut).
你可以体会到温度变化，本体感受(体会到你每块肌肉的方位)和重力感(通过闭上眼睛时头部的角度来感知)。
Your muscles don't do this when you see me start the same movement with the aim of tidying.
当你看见我为了整理东西而开始做相同的动作时，你的肌肉就不会这么做。
If strengthening your cardiovascular system, toning and stretching your muscles, and improving your mental fitness are on your to-do list, keep reading to learn more about the basics of yoga.
如果加强心脏强度，锻炼肌肉，提高精神注意力都在你的计划内，那么接着阅读下文了解一些瑜伽的基本知识吧。
By training your muscles to work the way they do in everyday tasks, you prepare your body to perform well in a variety of common situations.
通过工作中的方式来锻炼肌肉，可以使身体能更加自如的应对日常行动。
Do you walk? Putting more mileage on your feet is the best way to exercise the muscles and keep them healthy.
你经常走路吗？多走走就是锻炼你脚部肌肉让他们保持健康的最好方法。
There are dozens, even hundreds, of stretches that you can do to loosen your muscles. Entire books have been written on the subject.
目前有成打的甚至是上百种拉伸方法你可以用来放松你的肌肉，也有完全介绍这个话题的书籍，其中最好的一本是Bob Anderson写的《拉伸》。
Use a mirror to check in with your face muscles or better still do what I do.
使用一面镜子检查你的面部肌肉，如果感觉比较好就继续做我提议做的。
Remember not to push it - better to hold a position at the point it can go without inappropriate muscles jumping in to help than to try too hard to do things your face isn't ready for.
记住，一定不要硬来，最好一个动作，做到位又不会引起其他肌肉跳动的时候，保持一下，不要强迫你的脸去做它还做不到的动作。
Keep still and relaxed to maximize the state of restfulness.[26] As you do so, it helps you to lower your heart rate and relax your muscles, making it easier for you to fall asleep.
你这样做可帮你降低心跳率和放松肌肉，从而使你更容易入睡。
The best time to stretch is after your muscles have had a chance to warm up. That's why most track athletes jog a mile or two, then do some stretching before the hard part of their workouts.
最佳拉伸时间是年肌肉热身之后，这就是为何大多数田径选手慢跑1-2英里后作一些拉伸，然后再开始训练单元中的艰苦部分。
You know, we can exercise and lift weight to make our body muscles stronger, but where do you get your strength to forgive?
我们可以作各种运动或举重来增强我们的肌肉，但是，我们饶恕别人的力量是从哪里来的呢？
With your goal in mind, whether to lose weight, bulk up muscles, or both, your personal budget, activity level, and even what you like to do should be rolled together so you can make the best choice.
牢记自己的目的，不论是减肥、还是发达肌肉、或两者皆有，以及个人预算、活动量、甚至自己运动的喜好都应该包括起来考虑，这样才能做出最佳的选择。
Do exercises and keep your muscles strong.
锻炼锻炼，使你的肌肉强壮起来。
This is more important than the physical motions your muscles did before, and will do again.
这一点，要比你的肌肉前面以及将来单就做物理运动，要来的重要。
In traditional motion sickness, the mismatch occurs because you feel movement in your muscles and joints as well as in the intricate coils of your inner ear, but you do not see it.
在传统的动晕症中，矛盾感来源于你的肌肉、关节以及内耳错综复杂的半规管系统都感觉到你正在运动，但你的眼睛却报告给你相反的结果。
In traditional motion sickness, the mismatch occurs because you feel movement in your muscles and joints as well as in the intricate coils of your inner ear, but you do not see it.
在传统的动晕症中，矛盾感来源于你的肌肉、关节以及内耳错综复杂的半规管系统都感觉到你正在运动，但你的眼睛却报告给你相反的结果。
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