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1·To stretch the quads, you work the hamstrings.

要伸展股四头肌，你要运动你的跟腱。《柯林斯英汉双解大词典》

2·This works the hamstrings and calves.

这组动作锻炼腿筋和小腿。

3·Stretches the spine, shoulders, hamstrings.

伸展脊柱、肩和腘绳肌。

4·Extend the hamstrings. Create arches in the feet.

伸展腘绳肌，脚建立起足弓。

5·This exercise works on both your spine and hamstrings.

这项练习活动脊柱和腿筋。

6·The hamstrings are three long muscles that cover the back of the thighs.

腘绳肌是覆盖大腿后侧的三条长条形肌肉。

7·This pose creates an intense stretch of the hamstrings in the straight leg.

这个体式充分伸展了直腿一侧的腘旁肌。

8·Bend your knees a little if your hamstrings are tight, to protect your back.

如果感觉肌肉拉得过紧，可适度弯曲膝盖以保护背部。

9·But its main benefit in injury minimization may be in relation to the hamstrings.

但其主要受惠于伤害最小可能涉及的腘。

10·Work on the hamstrings by sitting on the ground with the feet straight out in front.

工作削弱了坐在地上的米直道跑在前面的。