Ankle e Stretch 脚踝伸展式
If doing shoulder work while holding the pose, take a break between sides. Do an Ankle Stretch, and then come back into the Toe Stretch and resume the shoulder work on the other side.
如果在保持体式时做肩部的练习,做另外一侧前放松一下。做脚踝的伸展,然后再回到脚趾伸展,重复另一侧的肩部练习。
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.
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。
Lean against the back and stretch your legs out. Cross your ankles so that your left (if male) or right (if female) ankle overlaps your other ankle.
交叉脚踝,让你的左脚踝(男)或右脚踝(女)叠在另一只脚踝上。
应用推荐