The speed of lifting should be fast rather than slow.
上升的速度应该是快的，而不是慢的。
Quadriceps Stretch: the quadriceps is the muscle in the front of the thigh, important for lifting your knees and increasing your speed.
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。
Such exercises as weight-lifting are anaerobic, which require brief spurts of intense effort. They improve muscle strength or build up speed.
比如举重就是无氧运动，他需要短时间内用力屏气，这种运动增强了肌肉的力量，加快了运动的速度。 。
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