So it's the same muscle groups that we use, this muscle that we need, the glutaeus and the quadriceps, to really extend both joints at the same time.

这就是我们用的肌肉群，我们需要的这块肌肉，臀肌和股四头肌，同时伸展两个关节。

Just take it usually to their quadriceps or to their calves.

通常在股四头肌或小腿部位使用。

She was going to have quadriceps and deltoids.

她本来就有股四头肌和三角肌。

In a push-off stage, when the ball of your foot pushes off the ground, the quad muscle contracts which creates the force against the ground that propels you forward.

前进阶段，当脚跟离开地面时，股四头肌收缩，在地面上产推动我们前进的力量。

Now you can almost see my quadriceps is toned here.

你们看到我的四头肌很紧张。

Quad stretch, lift your heart, think about your hip points, lifting up towards the sky.

拉伸股四头肌，抬起你的心脏，想想你的臀部点，向上举向天空。

And ideally, if you wanna maximize your gains for a single muscle group, like, let's say quads or hamstrings or biceps, we wanna be aiming for six to ten sets per workout.

理想情况下，如果你想让某个特定肌群——比如股四头肌、腘绳肌或肱二头肌——的增肌效果最大化，那么每次训练最好针对该肌群做 6 到 10 组。

Red blood cells saturated with oxygen are going to the muscle tissue in your quads, where the hemoglobin can dump a bunch of O2, because of the lower partial pressures of oxygen in your muscles.

充满氧气的红细胞正在进入你四头肌的肌肉组织，血红在那里释放一堆氧气，因为你肌肉中的氧气分压较低。

In similar fashion, initial range of motion led to the greatest muscle gains, this time in the quad muscles.

类似的方式，初始运动范围获得最大的肌肉增益，这次是在股四头肌。

So let's say you're working on your quads.

比如说你在练股四头肌。

Stretching through the front of that right hip, right quad.

拉伸右臀部的前部，右四头肌。

However, this was not the case for all muscle groups, where only lower body muscles, particularly the quadriceps, saw an effect similar to the levels of high caffeine intake.

然而，并非所有肌肉群都是如此，只有下半身肌肉，尤其是四头肌，看到了与高咖啡因摄入水平相似的效果。

But a hard-working quad will also heat up the surrounding tissues, and that rise in temperature changes the shape of hemoglobin — and it does it in such a way that lowers its affinity for O2.

但是一个努力工作的四头肌也会加热周围的组织，温度的升高会改变血红的形状——这样就降低了血红对氧气的亲和力。

When your heel strikes the ground, you flex your knee around 5-6 degrees allowing the quad to absorb the energy.

当脚跟着地时，我们会将膝盖弯曲 5-6 度，让股四头肌吸收能量。

First, for muscle hypertrophy, or growth, both groups showed similar improvements in six muscle sites measured, three in the calf muscles and three in the quad muscles.

首先，对于肌肉长而言，两组在测量的六个肌肉部位都显示出相似的改善，三个肌肉部位在小腿，三个在四头肌。

And then you could also do three sets of leg extensions, which would be nine sets hitting the quads in particular.

然后你还做三组腿屈伸，这样总共就有九组动作单独练到股四头肌了。

Little gorilla pose, strong in the legs, waking up the feet, the calves, the muscles of the thighs, the quads.

这里是小猩猩式，腿部强壮，唤醒双脚，小腿，大腿肌肉，股四头肌。

You could do three sets of squats, which would hit your quads.

你做三组深蹲，这会练到你的股四头肌。

Okay, now to the hips and the hip flexors eventually, and the quads.

现在来看看臀部和臀屈肌，还有股四头肌。

You could then do three sets of leg press, which would also hit the quads.

然后你做三组腿举，这也会练到股四头肌。