hamstrings英 ['hæmstrɪŋz]美 ['hæmstrɪŋz]

腘绳肌

1、Hamstrings are supporting muscles at the back of the thigh

腘绳肌是位于大腿后侧起支撑作用的肌肉。

2、Stretches the spine, shoulders, hamstrings.

伸展脊柱、肩和腘绳肌。

3、This pose creates an intense stretch of the hamstrings in the straight leg.

这个体式充分伸展了伸直腿一侧的腘绳肌。

4、As in almost all standing poses, lift the skin on the backs of your thighs and hamstrings toward your buttocks.

就像在所有的站姿，向臀部的方向提拉大腿后侧和膕绳肌。

5、But if your hamstrings are short, it's better to focus on keeping the front torso long.

如果你的膕绳肌短的话，可将注意力放在拉伸上半身上。

6、Feel that your side body becomes longer and as you exhale, surrender with flat back ( you can bend your knees if your hamstrings are tight) and tummy engaged.

在吐气时，感受你身体的两侧变长，以背部平直、收腹向下作投降状（如果你的韧带不够柔软，可以弯曲膝盖）。

7、The front and back leg quadriceps contract, extending the knees and stretching the lower region of the hamstrings.

股四头肌前侧和后侧收缩，伸直膝盖、伸展腘绳肌下部。

8、The following muscle groups may need to be stretched: low back extensors, lumbarrotators, lumbar lateral flexors, hipadductors, hip abductors, hip rotators, hipflexors and hamstrings.

下列肌肉群可能需要牵拉：伸腰肌、旋转腰肌、侧屈腰肌、髋外展肌、髋内收肌、髌旋转肌、屈髋肌和大腿后群肌等。