
Chinese: 
大家好 歡迎來到我的頻道
我今天會跟大家做1套
為股四頭肌拉筋的動作
每天我都會在運動後做作為緩和
這是必需的
為什麼我有這個主意呢？
因為很多女生告訴我
如何減大腿前側的位置
她們感到大腿前側肥腫粗壯
但根據我多年來教瑜伽的經驗
以及很多女生給我看的照片
加上我對不同女生的觀察後
得出1個結論
大家的問題不是真正的肥胖
而是你們的肌肉過份發達
為什麼會出現這個情況？

English: 
Hello everyone welcome to my channel
I will introduce one set with you all today
Stretching exercises for the quadriceps
I do it as a cool down after exercise every day
Why do I have this idea?
Because many girls told me
How to burn fat of the front side of the thighs
They think the front of the thighs are thick
But based on my years of experience in teaching yoga
And many pictures that girls showed me
Also with my observation of different girls
I come up with a conclusion
Fatness isn't the problem to you
It's your muscles are overdeveloped instead
Why is this happening?

English: 
Running, hiking and climbing stairs
Or doing leg exercises or squats
That will make the front of the thigh swollen
Looks very thick
Is this bad? Actually not
Thighs and calves must have muscles
That's why we can be in shape after exercising or stretching
But I think other than training
You also need to know how to stretch
Make muscle lines beautiful
You can put this exercise after every day exercise
Or after you go a long way every day
And after wearing high heels or oedema
You can do this stretch exercise
We start now
First put your right foot forward and left foot behind
Open your feet to the width of the pelvis
Bend the forefoot to 90 degrees
The rear foot steps back as far as possible
Use your toes to touch the ground only

Chinese: 
跑步 行山 爬樓梯
做腿部運動或深蹲等
都會令大腿前側腫腫的
看起來很粗壯的樣子
這是否不好？其實不是
大腿和小腿一定有肌肉
做運動或者拉筋才會健美
但我覺得要訓練之餘
也要懂得如何拉筋
令肌肉線條變美
你可以把這套運動放在每天運動後
或者當你每天走了很長的路
穿了高跟鞋或者渾身水腫
你便可以做這套拉筋運動
我們立刻開始
首先將右腳踏向前 左腳放在後
雙腳打開至盆骨闊度
前腳呈90度
後腳盡量踏向後
用腳尖踏地便可 腳跟不用

Chinese: 
然後慢慢坐下
前腳記住要呈90度
膝頭不要超過腳址
維持動作 保持5個呼吸
5 4 3 2 1
慢慢將膝頭放到地上
如果你覺得膝頭很痛
你可以放毛巾在膝頭下
或者將瑜伽墊疊起變2層也可以
好 接著將後腳盡量拉向後
你應該感覺到股四頭肌在運動
維持動作 保持10個呼吸
10 9 8 7 6 5 4 3 2 1
將左手放在地上
盡量將左邊大腿向下壓
維持動作 保持10個呼吸

English: 
Then sit down slowly
Remember the forefoot remain at 90 degrees
Knees do not over your feet
Hold this motion for 5 breaths
5 4 3 2 1
Slowly put your left knee on the ground
If you feel your knee hurts
You can put a towel under your knee
Or stack the yoga mats into 2 layers
Okay, then pull the rear foot back as far as possible
You should feel the quadriceps get involved
Hold this motion for 10 breaths
10 9 8 7 6 5 4 3 2 1
Put your left hand on the ground
Try to press the left thigh down to ground
Hold this motion for 10 breaths again

Chinese: 
10 9 8 7 6 5 4 3 2 1
將後腳提起 不用捉住它
先感覺1下
感覺1下股四頭肌的位置
將腳向左右2邊移
這樣便可以充分地
為大腿前側的所有肌肉群拉筋
我們可以移向右邊
再移向左邊
維持動作 保持5個呼吸
5 4 3 2 1
重點來了
用右手慢慢捉住左腳

English: 
10 9 8 7 6 5 4 3 2 1
Lift up the rear foot without catching it
Feel it first
Feel the position of the quadriceps
Move your rear foot to left and right
So that you can fully
Stretch all muscles on the front side of the thigh
We can move to the right
Move to the left
Hold this motion for 5 breaths
5 4 3 2 1
The crux is coming
Grab your left foot slowly with your right hand

English: 
Try to pull closer to the hip
If you feel hurt of slight strain
You can only maintain the motion here
One thing to remember
Try to press the left front thigh muscle down to ground as much as possible
This is the hardest
Many people will do this pose
But if you want to press down
Your thigh muscles should feel the tension
Hold this motion for 10 breaths
10 9 8 7
Remember to lift up your chest
6 5 4 3 2 1
It's great. Isn't it?
Okay then turn around
The left foot steps forward
Right foot steps backward
Open your feet to the width of the pelvis
The forefoot hold at 90 degrees

Chinese: 
嘗試拉近到臀部的位置
如果你輕微拉筋已經很痛
無法再做 維持動作便可
記住1件事
將左邊大腿前肌盡量向下壓
這才是最難
很多人都會做成這個姿勢
但如果要向下壓
你的大腿前肌應該很有感覺
好 維持動作 保持10個呼吸
10 9 8 7
記得胸口要向上
6 5 4 3 2 1
爽不爽？很爽對吧
好 接著轉腳
將左腳踏向前
右腳踏向後
雙腳打開至盆骨闊度
前腳呈90度

English: 
The heel of the rear foot do not touch the ground
Push the rear foot  back as far as possible
Feel the position of right quadriceps
Hold this motion for 5 breaths
5 4 3 2 1
Slowly put your right knee on the ground
Then put your hands on the ground
No problem with balancing your feet
Maintain the correct posture
Try to press the right thigh down to ground
Hold this motion for 10 breaths
10 9 8 7 6 5 4 3 2 1
Put your right hand on the ground
Try to press the right thigh down to ground
Press as much as possible

Chinese: 
後腳的腳跟不用著地
後腳盡量推向後
感受右邊股四頭肌位置
維持動作 保持5個呼吸
5 4 3 2 1
慢慢將膝頭放到地上
然後將雙手放到地上
與雙腳平衡也沒有問題
維持正確的姿勢
盡量將大腿向下壓
維持動作 保持10個呼吸
10 9 8 7 6 5 4 3 2 1
將右手放在地上
盡量將右邊大腿向下壓
盡量壓多點

Chinese: 
維持動作 保持10個呼吸
10 9 8 7 6 5 4 3 2 1
慢慢將右腳提起
當提起腳後
可以將身體向左右兩邊移
這樣股四頭肌便會更加有感覺
維持動作
保持10個呼吸
10 9 8 7 6 5 4 3 2 1
好 左手慢慢捉住右腳

English: 
Hold this motion for 10 breaths
10 9 8 7 6 5 4 3 2 1
Slowly lift up your right foot
When you lifted your right foot
You can move your body to the left and right
Then your quadriceps will have a stronger feeling
Hold this motion
Hold for 10 breaths
10 9 8 7 6 5 4 3 2 1
Then the left hand slowly catches the right foot

Chinese: 
如果真的捉不到
可以用毛巾協助
我剛才忘記告訴你們
接著慢慢拉近至臀部位置
如果無法拉近 沒關係
但記住右邊大腿要盡量向下壓
維持動作 保持10個呼吸
10 9 8 7 6 5 4 3 2 1
非常好
將腳拉回來
然後跪在地上
接下來這個動作我們之前已經做過
身體坐在腳肘上
雙手放在後
臀部慢慢拉上來
收緊臀部
當我們收緊臀部時
膝頭一定要貼地
當我們收緊臀部時

English: 
If you can't catch it
You can catch it with towel
I just forgot to tell you
Then slowly pull closer to the hips
It doesn't matter if cannot getting closer
But remember to press the right thigh down to ground as much as possible
Hold this motion for 10 breaths
10 9 8 7 6 5 4 3 2 1
Very good
Pull your feet back
Then kneel on the ground
We have done this action before
Sitting on the heels
Put your hands behind
Lift up the hips slowly
Tighten hips
When we tighten our hips
Keep your knees on the ground
When we tighten our hips

English: 
You will feel the thigh muscles stretched
Hold this motion for 10 breaths
10 9
Tighten hips
8 7 6 5 4 3 2 1
Relax
Let's do it again
Tighten your hips and lift up
10 9 8 7 6 5 4 3 2 1
Relax
Then lie face down on the yoga mat
Put hands on both sides of the body
Then lift the upper body

Chinese: 
你會感覺到大腿前肌被拉開
維持動作 保持10個呼吸
10 9
收緊臀部
8 7 6 5 4 3 2 1
放鬆
我們再來1次
將臀部收緊拉向上
10 9 8 7 6 5 4 3 2 1
放鬆
然後俯卧在瑜伽墊上
雙手放在身體兩側
然後抬起上身

English: 
When lifting the upper body
Relax both sides of the body first
What to do next
You may find it more difficult
I hope you can do your best
First put the left elbow on the ground
Grab the right foot with your right hand and pull forward
Not everyone can do it
Remember not to open your knees too much
It should be backward
Then just look ahead
It's that simple
Hold this motion
10 9 8 7 6 5 4 3 2 1
Relax
You should feel that your thighs are relaxed a lot
Those movements we did are useful

Chinese: 
抬起上身時
先放鬆兩側
接下來要做的
你可能會覺得比較困難
我希望你可以盡力
首先將左邊手肘放在地上
用手捉住右腳 拉向前
未必人人都做到
記得膝頭不要向外伸太多
要向後的
然後看前方就可以
就是這麼簡單
維持動作
10 9 8 7 6 5 4 3 2 1
放鬆
你應該會覺得大腿放鬆了不少
剛才的動作真的很有用

English: 
Pull forward slowly
Hold this motion for 10 breaths
10 9 8 7 6 5 4 3 2 1
If you think the previous posture is already very difficult
You can do it again
If you can do a harder one
You can try to catch your toes with both hands
Slowly pull your feet forward
Hold this motion
5 4 3 2 1
Then kneel on the yoga mat
Do the last posture Hero Style

Chinese: 
慢慢拉向前
維持動作 保持10個呼吸
10 9 8 7 6 5 4 3 2 1
如果你覺得剛才的動作已經很難
你可以維持動作 再做1次
如果你做得到
可以嘗試用雙手捉住腳尖
慢慢將腳拉向前
維持動作
5 4 3 2 1
接著跪在瑜伽墊上
做最後1個動作 英雄式

Chinese: 
這次不需要放毛巾
將膝頭合起來 小腿分開
把小腿肌肉分開來
接著坐在墊上
動作還未完成
坐好後
慢慢將前手臀放在地上
這個動作可以完美地感覺到
大腿前側外圍的肌肉被拉扯
亦有人會覺得
腳背或膝頭被拉扯
沒問題的
即使任何部分被拉扯
都對你百利而無一害
維持動作

English: 
It's no need to use towel this time
Close your knees and separate your calfs
Separate the calf muscles
Then sit on the mat
The posture is not yet completed
After sitting on the mat
Slowly put your forearms on the ground
This posture can lead to
The front side of thigh muscles are stretched perfectly
Some people may think
The insteps or knees are stretched
It's fine
Even if any part is stretched
All do you no harm
Hold this motion

Chinese: 
10 9 8 7 6 5 4 3 2 1
如果還能做到 可以繼續向後彎下去
如果不行 可以放軟墊在背部
然後躺下去
或者停止並抬起身體
就沒問題了
如果還能向後彎
上身可以慢慢躺下去
記住2邊膝頭要合起來
維持動作 保持10個呼吸
10 9 8 7 6 5 4 3 2 1
非常好 雙手捉住雙腳
慢慢抬起身體

English: 
10 9 8 7 6 5 4 3 2 1
If you can continue, try to bend backwards
If not, you can put a cushion on the back
Then lie back down
Or you can stop and lift the body
No problem
If you can still bend backwards
Try to lie down upper body slowly
Remember the knees should be closed
Hold this motion for 10 breaths
10 9 8 7 6 5 4 3 2 1
Very good. Hands catch both feet
Lift your body slowly

Chinese: 
是不是很舒服呢？
我說過這是緩和運動
但大家要堅持每天都做
我不會告訴大家做多久才能停止
因為我覺得大家不停運動
大腿前肌也一直在運動
所以我希望大家可以養成習慣
每天都拉筋
拉鬆筋骨除了能提升外觀
也會令運動時的表現更加好
我想大約1至2星期
已經會看到線條會變美
有很明顯的效果
我希望幫到大家 再見

English: 
It's comfortable. Isn't it?
I told you this is a cool down exercise
But everyone must insist on doing it every day
I won’t tell you when can you stop
Because I think when you keep exercising
The front side of the thigh muscles have also get involved
So I hope everyone can make it into the habit
Stretch every day
Loosening the muscles, it can not only improve the shape
But also make your workout performance better
I think keep doing it about 1 to 2 weeks
You will see the shape becomes clear
With obvious result
I hope it's helpful. Bye Bye
