视频地址

https://www.youtube.com/watch?v=SCfQLw4gDgM

• a

Hi, I am Taylor here to talk about stretches to alleviate tight leg muscles. So to really to break down most simply your leg muscles that are really gonna to be taking a hit to any sort of exercise are gonna to be your glutes, quads and your hamstrings, maybe you're throwing calves there too.嗨，我是泰勒，来这里讨论伸展来缓解腿部肌肉紧张。所以，要想真正分解最简单的腿部肌肉，而这些肌肉在任何运动中都会受到冲击，那就是你的臀大肌、股四头肌和跟腱，也许你也会把小腿扔到那里。

• b

Okay, so really just four main groups just to keep it simple and I would say if they are tight meaning you work really hard and they shortened because of the overwork, then you want regain normal range of motion in those muscles you need to length them out which the best way to do that is through a static stretch which is holding a stretch for a good 30 to 90 seconds. 好吧，所以实际上只有四个主要组保持简单，我会说，如果他们很紧，意味着你工作很努力，他们因为过度工作而缩短了时间，那么你想要恢复这些肌肉的正常运动范围，你需要延长它们的长度，最好的方法是30-90秒的静态拉伸。

• c

So a good or easy one for your quadriceps would be on the ground pulling your leg back in to knee flexion and then slowly lowering your body down to the floor for a good 30 to 90 seconds again. That’s the static for your quads.一个好的或简单的股四头肌练习方法是在地面上，将腿向后拉至膝盖弯曲，然后缓慢地将身体放低至地面，再做30到90秒。这对你的股四头肌是静态的，对你的臀大肌是一个很好的拉伸运动。

• d

a good one for your glutes is the pigeon stretch, so if I am gonna stretch my left glute I want to bring my left in 90 degrees in front of me bring my other leg back into 90 degree posture up in a neutral spine and then hip hinge forward maintaining my neutral spine and trying to flatten out my body and you’ll feel a nice little pull on your outer hip which is your glute / piriformis sitting into that stretch again 30 to 90 seconds. 一个很好的臀大肌拉伸是鸽子拉伸，所以如果我要拉伸我的左臀大肌，我想把我的左臀在我前面90度，把我的另一条腿恢复成90度的姿势，在一个中立的脊柱，然后臀部前倾，保持我的中立脊柱，并试图向外展平我的身体，你会感觉到一个很好的拉你的你。臀部是你的臀大肌/梨状肌再次伸展30到90秒。

• e

And then a good one for the hamstring/ glute laying down on your back taking your hands letting your knee just be relaxed and pulling that upper leg into your chest and holding. 然后是一个很好的肌腱/臀大肌放在你的背上，双手放松你的膝盖，把大腿拉到你的胸部并保持住。

• f

And then lastly for your calves there is one I really like doing called downward dog a lot of you Yogi’s might know this one so downward dog you want to go up on the balls of your feet you want to have a slight knee bend but a neutral spine so my back’s flat and then slowly rising your hips up into the air and walking your hands back and you feel a nice stretch both in your whole posterior chain so hamstrings and calves again holding for a good 30 to 90 seconds for threes consecutive sets I hope that helps. 最后，对于你的小腿，我真的很喜欢做一个叫向下犬的动作，你们中的很多人，瑜珈师可能都知道这只向下犬，你想用脚掌向上，你想稍微弯曲膝盖，但保持脊柱的中立，这样我的背部是平的，然后慢慢地将臀部向上抬高，双手向后移动，你就可以鳗鱼在你的整个后链都有一个很好的伸展，所以腿筋和小腿再次保持30到90秒，连续三组，我希望这有帮助。