然后15到20分钟的动态舒展来放松和激活你的肌肉，可以通过如弓步、跳绳、和高膝跳来达到。
Loosen and activate your muscles with five to 10 minutes of dynamic stretches and form drills such as lunges, skipping, and high-knees running.
然后15到20分钟的动态舒展来放松和激活你的肌肉，可以通过如弓步、跳绳、和高膝跳来达到。
Loosen and activate your muscles with five to 10 minutes of dynamic stretches and form drills such as lunges, skipping, and high-knees running.
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