肌肉 (jī ròu) = muscle
训练 (xùn liàn) = training
完全 (wán quán) = complete/comprehensive
图解 (tú jiě) = illustrated guide/diagram explanation
拉伸 (lā shēn) = stretching
训练 (xùn liàn) = training
p 29 , 最佳锻炼部位
最佳 (zuì jiā) = best/optimal
锻炼 (duàn liàn) = exercise/workout
部位 (bù wèi) = body part/area/region
股二头肌 , 半腱肌 , 半膜肌
多裂脊肌 , 竖脊肌 , 腓肠肌 , 比目鱼肌 , 菱形肌
专家建议
当拉伸时，
专家 (zhuān jiā) = expert
建议 (jiàn yì) = suggest/recommend
当 (dāng) = when
拉伸 (lā shēn) = stretching
时 (shí) = time (when doing something)
不要绷紧下巴或咬紧牙齿。放松嘴巴有助于均匀呼吸。
不要 (bù yào) = don’t
绷紧 (bēng jǐn) = tense up/tighten
下巴 (xià ba) = jaw
或 (huò) = or
咬紧 (yǎo jǐn) = clench/bite tightly
牙齿 (yá chǐ) = teeth
放松 (fàng sōng) = relax
嘴巴 (zuǐ ba) = mouth
有助于 (yǒu zhù yú) = helps with/is beneficial for
均匀 (jūn yún) = even/steady
呼吸 (hū xī) = breathing
解析关键
黑色字体代表目标肌肉
解析 (jiě xī) = analysis/explanation
关键 (guān jiàn) = key/crucial
黑色 (hēi sè) = black
字体 (zì tǐ) = font/typeface
代表 (dài biǎo) = represents/stands for
目标 (mù biāo) = target
肌肉 (jī ròu) = muscle
代表深层肌肉
代表 (dài biǎo) = represents/stands for
深层 (shēn céng) = deep layer/deep
肌肉 (jī ròu) = muscle
股二头肌 , 腓肠肌 , 比目鱼肌
股二头肌 (gǔ èr tóu jī) = biceps femoris (hamstring muscle)
腓肠肌 (féi cháng jī) = gastrocnemius (calf muscle)
比目鱼肌 (bǐ mù yú jī) = soleus (deep calf muscle)