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Stretching is an important part of exercise. Not only does it help to keep your body flexible but it also works in the recovery of your muscles after a workout. This film will show you the correct way to stretch.
拉伸是一種重要的鍛煉方法。它不僅能使你的身體更舒展，而且也可用作恢復(fù)性的訓(xùn)練方法。本期視頻將向你展示正確的拉伸方法。
Step 1: Exercise 1
1.鍛煉1
Sit on the mat with your feet in front of you and arms down the side of the body.
坐在墊子上，腿伸直，胳膊放在身體兩側(cè)。
Stretch your arms out in front of you and hold onto one hand with the other. Breathe at a normal and regular pace and hold this position for about 10 to 15 seconds.
雙手合并向前伸展，保持平穩(wěn)的呼吸節(jié)奏然后保持這個(gè)姿勢(shì)10-15秒。
Step 2: Exercise 2
2.鍛煉2
Stretch your arms out above your head and hold onto one hand with the other. Hold this position once again for 10 to 15 seconds.
兩手合抱向頭部伸展，保持這個(gè)姿勢(shì)10-15秒。
Step 3: Exercise 3
3.鍛煉3
Place your hands behind your back and hold them together. Move your hands backwards and upwards holding them in that position. Carry on breathing regularly as you stretch. This stretches the shoulder muscles. Do this for 10 seconds
雙手放在背后，兩手合并之后向上抬起，保持這個(gè)姿勢(shì)并使呼吸平穩(wěn)。這個(gè)動(dòng)作主要鍛煉肩部肌肉。持續(xù)10秒。
Step 4: Exercise 4
4.鍛煉4
Stretch your legs out in front of the body with you feet together. Stretch your arms towards your feet and take hold of your ankles, if you can. Pull your body down towards your feet so that you feel the stretch in the back of the legs. Only go down as far as you can. Hold for 10 to 15 seconds.
雙腳并攏伸直，雙手向前伸，同時(shí)盡量不彎曲膝蓋。身體向前伸展時(shí)能明顯感到腿部后面肌肉的拉伸感。上身要盡可能的低，保持這個(gè)姿勢(shì)10-15秒。
Step 5: Exercise 5
5.鍛煉5
Keep one leg stretched out in front of you, and the other leg bent with sole of the foot facing the opposite knee.
一條腿伸直，另一條腿蜷縮。
Stretch out your arms towards your feet and take hold of your ankle, or go as far as you can. Pull your body down towards your feet so that you feel the stretch in the back of the leg. Hold for 10 seconds.
雙手向伸直的那條腿的方向伸展，同時(shí)要保持膝蓋不彎曲。上身隨著胳膊向前伸同時(shí)向下壓低。同樣堅(jiān)持10秒鐘。
Keep both shoulders square of the outstretched leg and do not lock out the knee joint. Repeat the stretch on the opposite leg and then repeat exercise number 4.
保持雙肩與伸直的腿之間呈直角。此后換另一條腿，重復(fù)4次。
Step 6: Exercise 6
6.方法6
Lie on your side supported by your arm and with your free arm take hold of your opposite leg. Pull your foot into your backside, bring your knee backwards and push your hip forward. Stretch for 10-15 seconds and repeat on other side.
側(cè)躺，用上面那條胳膊將同一側(cè)的腿向后拉。伸展10-15秒然后換另一條腿。
Step 7: Exercise 7
7.方法7
Move onto your hands and knees, extend one leg with the weight on the ball of your foot, lift your other leg off the ground and rest it on the back of your heel. Keep your leg straight and push your heel to the floor - feeling the stretch on your calf muscle. Hold for 10-15 seconds and then repeat on the other leg to finish the workout.
兩手和兩只腳腳尖著地，將一只腳放在另一只腳的腳后跟上，然后保持支撐腿伸直，試著使腳跟著地，能明顯感覺到小腿肌肉的拉伸。保持10-15秒鐘，然后換另一條腿。
Thanks for watching video How To Perform A Stretching Routine To Improve Your Flexibility
謝謝收看本期“身體柔韌性訓(xùn)練”節(jié)目。
