Contract your quads by gently pressing your thighbones down into the floor.

通过轻轻地将大腿骨压向地面来收缩股四头肌。

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Then lengthen your tailbone and sacrum as your thighbones descend toward your hamstrings.

然后，拉伸你的尾骨和骶骨，大腿骨沉向腿筋。

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Take your upper thighbones (femurs) back, but resist this action with the heads of your shins (tibias) moving slightly forward.

把你上面大腿的骨头(股骨)往回，但要通过你的胫骨头(胫骨)轻微地向前移动来抵抗。

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Since full rotation of the thighbones can no longer occur in the hip joints, much of the rotational torque is transferred to the knees and the lumbar spine—a recipe for knee and lower back injuries.

结果是大腿骨无法充分由髋关节旋转就会造成部分的受力转移到膝盖和下腰椎上—正是膝盖和下腰痛的邀请函。

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Since full rotation of the thighbones can no longer occur in the hip joints, much of the rotational torque is transferred to the knees and the lumbar spine—a recipe for knee and lower back injuries.

结果是大腿骨无法充分由髋关节旋转就会造成部分的受力转移到膝盖和下腰椎上—正是膝盖和下腰痛的邀请函。

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