To stretch the quads, you work the hamstrings.
要伸展股四头肌，你要运动你的跟腱。
The hamstrings are three long muscles that cover the back of the thighs.
腘绳肌是覆盖大腿后侧的三条长条形肌肉。
This pose creates an intense stretch of the hamstrings in the straight leg.
这个体式充分伸展了直腿一侧的腘旁肌。
Bend your knees a little if your hamstrings are tight, to protect your back.
如果感觉肌肉拉得过紧，可适度弯曲膝盖以保护背部。
In general, warm up by focusing first on large muscle groups, such as your hamstrings.
通常，热身首先注重在在大的肌肉群，例如你的大腿。
However, done properly, the hamstrings and posterior chain will activate nicely as well.
然而，好好做，腿筋和连锁店将激活后也很好。
However, done properly, the hamstrings and posterior chain will activate nicely as well.
然而，好好做，腿筋和连锁店将激活后也很好。
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