股四头肌 Quadriceps femoris muscle ; quadriceps femoris ; Quadriceps ; Quads
股二头肌 Biceps femoris muscle ; [解剖] biceps femoris ; [解剖] musculus biceps femoris ; Hamstrings
股直肌 [解剖] rectus femoris ; [解剖] musculus rectus femoris ; rectus
股方肌 [解剖] quadratus femoris ; [解剖] musculus quadratus femoris ; quadrate muscle of thigh
股薄肌 gracilis muscle ; [解剖] musculus gracilis ; gracilis femoris
股外侧肌 [解剖] Vastus lateralis ; vastus lateralis muscle ; [解剖] musculus vastus lateralis ; VL
股内侧肌 [解剖] vastus medialis ; VMO ; vastus medialis muscle ; Vastus Medialis Oblique
股四头肌伸展 Quadriceps Stretch ; QUAD STRETCH ; Standling Single Leg Hamstring Stretching
股中间肌 [解剖] vastus intermedius ; [解剖] musculus vastus intermedius
四股绳肌腱 Quadrupled hamstring tendons
要伸展股四头肌，你要运动你的跟腱。
举个例子，为了伸拉你的股四头肌，先向右侧卧，然后用你的左手抓住你的左脚踝，将你的脚踝向你的腿后侧提拉。
For example, to stretch your quadriceps, lie on your right side and grasp your left ankle with your left hand, pulling your ankle toward the back of your leg.
拉伸股四头肌：股四头肌是大腿前侧的肌肉，对于你提升膝盖和提高速度很重要。
Quadriceps Stretch: the quadriceps is the muscle in the front of the thigh, important for lifting your knees and increasing your speed.
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