
English: 
Hello everyone, it's the 13th day of training
Today is already the last 2 days
Right? Baby
Right? Yes
My mood is both excited and nervous now
Why am I so nervous?
Because tomorrow is the 14th day of training
I will review all exercises of the previous episodes for you

Chinese: 
大家好 來到第13天訓練了
今天已經是倒數2天了
對吧？BB
對嗎？對啊
我現在的心情既興奮又緊張
為什麼我這麼緊張？
因為明天是第14天訓練
我將會為你們溫習所有集數的運動

Chinese: 
所以明天將會很辛苦
大家不需要不捨得我
經過明天那集
你們便會暫時不想見我
今天我會跟大家做1套
運動後的拉筋
這是我平日做運動後必做的緩和程序
我知道有很多人問我
究竟運動前還是運動後拉筋更重要？
我認為運動前熱身
你會慢慢活動手腳作熱身
如果運動前過份拉筋才開始做運動
有什麼壞處呢？
就是身體肌肉過於放鬆
令運動期間肌肉較難發力

English: 
So the training tomorrow will be very hard
Everyone doesn't have to miss me
After tomorrow's episode
You don’t want to see me for a while
Today I will do 1 set
Cool down stretching with you
This is the cool down program that I must do after daily exercise
I know many people asked me
Is stretching more important before or after exercise?
I think warming up before exercise
You will slowly activate your hands and feet for warm-up
But if you stretch too much before exercise
What are the disadvantages?
The body muscles are too relaxed
Make muscles harder to exert during exercise

Chinese: 
運動表現亦會較差
我自己比較著重運動後拉筋
因為我覺得運動後的肌肉很繃緊
所以拉筋會令肌肉得到紓緩
而且可以減少翌日的肌肉酸痛問題
最大的好處是可以令肌肉線條變美
看起來很修長
雖然肌肉很繃緊 但線條會又長又緊實
這就是每次做完運動都會拉筋的目的
這集拉筋可以在床上做
很多人問我
可否在床上拉筋？
可以的

English: 
Athletic performance will also be worse
I focus more on stretching after exercise
Because I feel the muscles are tight after exercise
So stretching tends to relieve muscles
And also reduces muscle soreness on the next day
The biggest benefit is that it can make the muscle lines better
Looks slender
Although the muscles are firm, the lines will be slender and tight
This is the purpose of stretching after finished exercise every time
This episode of stretching can be done on the bed
Many people ask me
Can you stretch on bed?
It's okay

English: 
If you feel knee hurt when stretching on the floor
Or find it hard to stretch
I would recommend everyone to do it on bed
You will find that easier
If you are a beginner
Your tendons are very tight
You can practice on bed first
Then do it on the ground
Someone asked me if muscles hurt
For example, you work out too aggressive
at home sometimes
Causing pain accidentally
I believe you should be hurt
What problems can be caused by strain?
You cannot stretch it to make it recover
You need to rest at that moment
Only rest can restore strained muscles
So remember that if you are injured due to excessive stretching
It will be fine after having rest for few days

Chinese: 
如果你發覺在地上拉筋令膝頭痛
或者感到很難拉筋
我會建議大家在床上做
你會發覺容易很多
如果你是初學者
你的筋很硬
你可以在床上先熟習
接著才在地上做
有人問我如果拉傷了肌肉
例如有時候在家中太進取
不小心拉扯到筋導致疼痛
我相信你應該拉傷了
拉傷筋會導致什麼問題？
你不可以再拉筋令它康復
你當刻需要休息
休息才能令拉傷的肌肉復元
所以大家記得如果平時因過度拉筋而受傷
休息數天便會康復

English: 
After doing exercise
I concern the lower body stretching the most
We can start now
I will explain to you point by point
First I will stretch the inner thighs
We can slowly open the thighs
Maintain the posture when opened
Pull out the muscles of the hips
Straighten the body
Toes towards you
Maintain the posture
5 4 3 2 1
Then put your hands in front
Or put your arms on the ground
Then push the pelvis forward
If you already feel difficult when not pushing forward
Or the waist can't be straightened
I suggest you straighten your waist first
Maintain the posture for 10 breaths

Chinese: 
我通常運動後
我最注重需要拉筋的部位都是下半身
現在可以開始了
我會逐點向大家解釋
首先我會拉大腿內側的位置
我們可以慢慢將大腿打開
打開後先維持動作
將臀部的肌肉拉開
挺直身體
腳尖朝向自己
維持動作
5 4 3 2 1
然後將雙手放在前面
或者將手臂放在地上
接著將下半身盆骨的位置向前推
如果你未向前推已經感到很辛苦
或者腰未能伸直
我建議你先伸直腰 沒問題的
維持動作 保持10個呼吸

Chinese: 
10 9 8 7 6 5 4 3 2 1
接著慢慢向前伸直雙腳
第2個我認為很需要拉筋的部分
就是大腿後肌
因為小腿位置會很繃緊
我會將腳尖朝向自己
雙手捉住腳尖或小腿位置
先挺直身體
然後逐步拉向前
如果雙手捉不住雙腳
可以用毛巾拉扯
令大腿後肌有完全被拉開的感覺
背部要挺直
維持動作 保持5個呼吸
5 4 3 2 1

English: 
10 9 8 7 6 5 4 3 2 1
Then slowly straighten your feet forward
The second part needs to be stretched
Is the hamstring
Because the calf muscles will be very tight
I will point my toes towards myself
Catch the toes or calves with both hands
Straighten up first
Then gradually pull forward
If your hands can't catch your feet
Then try to pull with a towel
Makes the thigh muscles completely stretched
Keep your back straight
Maintain the posture for 5 breaths
5 4 3 2 1

English: 
Try to pull your upper body forward slowly if you can
Stick your belly to your thighs
Maintain the posture for 5 breaths
5 4 3 2 1
After doing exercise
Your  muscles should be sore, strained and stretched
This is normal
Then do the 3rd set of actions
Which is loosening the front of the thigh muscles
Step your right foot forward at 90 degrees
Then pull the rear foot backwards as far as possible
If you feel lots of pressure on your knee
It's okay to put the towel under the knee
Press the front thigh muscles down slowly
Maintain the posture for 10 breaths
10 9 8 7 6 5 4 3 2 1

Chinese: 
如果可以 嘗試慢慢將上身拉向前
將肚貼在大腿上
維持動作 保持5個呼吸
5 4 3 2 1
做完運動後
你應該會感到肌肉酸痛緊繃被拉扯
這是正常的
接著做第3組動作
就是要拉鬆大腿前肌的位置
將右腳踏向前呈90度
接著將後腳盡量拉向後
如果感到膝頭很大壓力
可以放毛巾在下 沒問題的
慢慢將大腿前肌壓下去
維持動作 保持10個呼吸
10 9 8 7 6 5 4 3 2 1

Chinese: 
然後將右腳打橫放在前
我會做鴿式
這個動作可以放鬆臀部外圍的位置
以及大腿外側的位置
有些人可能認為將大腿打橫很困難
怎麼辦呢？
盡力就可以
記住後腳的大腿前肌盡量向下壓
如果可以的話
盡力就可以
透過每次拉筋 你會慢慢進步
有什麼動作會令鴿式進步？
我只能說 只要重覆不停做同1動作
1個月後 你便會進步很多
大家不需要擔心
維持動作 保持10個呼吸

English: 
Then put your right foot horizontal and forward
I will do the Pigeon Pose
This action can relax the outer position of the hips
And the thighs
Some people may find it difficult to put the thigh horizontal
What should I do?
Just do your best
Remember to press the front thigh muscle of the rear foot down as much as possible
If you can
Do your best
You will gradually improve through each stretching
What actions will make the Pigeon Pose better?
I can only say that as long as you repeat the same action
You will improve a lot in 1 month
So it's no need to worry
Maintain the posture for 10 breaths

Chinese: 
10 9 8 7 6 5 4 3 2 1
將雙手按在地
右腳拉向後
將左腳拉向前
盡量將右腳大腿向下壓
維持動作 保持10個呼吸
10 9 8 7 6 5 4 3 2 1
然後將左腳打橫放在前
盡量將右邊大腿前側放在地上
維持動作 保持10個呼吸
10 9 8 7 6 5 4 3 2 1

English: 
10 9 8 7 6 5 4 3 2 1
Press your hands on the ground
Pull right foot backwards
And the left foot forward
Press the right thigh down as much as possible
Maintain the posture for 10 breaths
10 9 8 7 6 5 4 3 2 1
Then put your left foot horizontal and forward
Try to press the right front thigh down as much as possible on the ground
Maintain the posture for 10 breaths
10 9 8 7 6 5 4 3 2 1

English: 
Lift your body
After every exercise
I will definitely do the Hero Pose
Which makes the knees and front thigh muscles
And insteps relieved
Close your knees
Spread calves
Then spread calves by hands and sit down
Maintain the posture for 10 breaths
10 9 8 7 6 5 4 3 2 1
Then slowly put the forearms on the ground if you can
Then remember to retract the tailbone inwards

Chinese: 
拉起身體
每次做完運動後
我1定會做英雄式
可以令膝頭及大腿前肌
及腳背位置可以得到紓緩
將膝頭合起來
小腿分開
然後用手拉開小腿並坐下
維持動作 保持10個呼吸
10 9 8 7 6 5 4 3 2 1
接著慢慢將前手臂放在地上 如果可以
接著要記得將尾骨向內收

English: 
Otherwise your lower back will suffer a lot of pressure
You can put a cushion under your back
Or directly lie on the ground
Hands can be placed under the head
Catch both elbows with crossed hands
Maintain the posture for 10 breaths
10 9 8 7 6 5 4 3 2 1
Slowly lift the upper body
The last action I will do is Dhanurasana (Bow Pose)
Which can stretch the whole body
For example, shoulder and chest
Lie prone and forward on the ground
Hold the ankles with your backward hands

Chinese: 
否則你的下背會感到很大壓力
你可以用軟墊放在後面
或者直接睡在地上
雙手可以放在頭上
雙手交叉抱住2邊手肘
維持動作 保持10個呼吸
10 9 8 7 6 5 4 3 2 1
慢慢拉起上身
最後我會做的動作是弓式
可以為我們拉開整個人
例如肩膊及心胸位置
將身體俯卧向前
雙手向後捉住腳踝位置

English: 
Push your feet backwards slowly
Pull up the upper body
Open your feet to "11 shape"
Don't open your knees too much
Maintain the posture for 10 breaths
10 9 8 7 6 5 4 3 2 1
Exhale, pull down
It's finished
I know the Easter holiday is started
I hope everyone enjoys the holiday
See you tomorrow
Tomorrow is the last episode
I hope you will be with me tomorrow
To review all the exercises from previous episodes
Putting them all together is a set of fat-burning exercise
See you tomorrow, bye

Chinese: 
慢慢將雙腳踼向後
令上身拉起
雙腳打開呈11字形
膝頭不需要打開太多
維持動作 保持10個呼吸
10 9 8 7 6 5 4 3 2 1
呼氣 下來
這樣就完成了
我知道大家已經開始了復活節假期
我希望大家能享受假期
我們明天再見
明天是最後1集了
希望明天你們能與我
共同溫習這麼多集以來的動作
合起來完全是1套消脂運動
明天見 再見
