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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.
拉伸是一种重要的锻炼方法。它不仅能使你的身体更舒展，而且也可用作恢复性的训练方法。本期视频将向你展示正确的拉伸方法。
Step 1: Exercise 1
1.锻炼1
Sit on the mat with your feet in front of you and arms down the side of the body.
坐在垫子上，腿伸直，胳膊放在身体两侧。
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.
双手合并向前伸展，保持平稳的呼吸节奏然后保持这个姿势10-15秒。
Step 2: Exercise 2
2.锻炼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.
两手合抱向头部伸展，保持这个姿势10-15秒。
Step 3: Exercise 3
3.锻炼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
双手放在背后，两手合并之后向上抬起，保持这个姿势并使呼吸平稳。这个动作主要锻炼肩部肌肉。持续10秒。
Step 4: Exercise 4
4.锻炼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.
双脚并拢伸直，双手向前伸，同时尽量不弯曲膝盖。身体向前伸展时能明显感到腿部后面肌肉的拉伸感。上身要尽可能的低，保持这个姿势10-15秒。
Step 5: Exercise 5
5.锻炼5
Keep one leg stretched out in front of you, and the other leg bent with sole of the foot facing the opposite knee.
一条腿伸直，另一条腿蜷缩。
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.
双手向伸直的那条腿的方向伸展，同时要保持膝盖不弯曲。上身随着胳膊向前伸同时向下压低。同样坚持10秒钟。
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.
保持双肩与伸直的腿之间呈直角。此后换另一条腿，重复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.
侧躺，用上面那条胳膊将同一侧的腿向后拉。伸展10-15秒然后换另一条腿。
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.
两手和两只脚脚尖着地，将一只脚放在另一只脚的脚后跟上，然后保持支撑腿伸直，试着使脚跟着地，能明显感觉到小腿肌肉的拉伸。保持10-15秒钟，然后换另一条腿。
Thanks for watching video How To Perform A Stretching Routine To Improve Your Flexibility
谢谢收看本期“身体柔韧性训练”节目。
