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。

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

比如说你在练股四头肌。

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。

Now you can almost see my quadriceps is toned here.

你们可以看到我四头肌紧张。

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

你可以做三组深蹲，这会练到你股四头肌。

Larger muscles like the quads will then benefit from this increase whereas small muscles might not.

像四头肌这肌肉会从这种增加中受益，而小肌肉不会。

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

以类似方式，初始运动范围获得最肌肉增益，这次是在股四头肌。

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

然后你可以做三组腿举，这也会练到股四头肌。

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

拉伸股四头肌，抬起你心脏，想想你臀部点，向上举向天空。

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。

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

这是小猩猩式，腿部强壮，唤醒双脚，小腿，腿肌肉，股四头肌。

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

拉伸右臀部前部，右四头肌。

Beautiful, then when you're ready, squeezing our thighs together, so connect to that core strength and quad stretch.

好，当你准备好了，把我们腿挤压在一起，连接到核心力量和四头肌伸展。

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

然后你还可以做三组腿屈伸，这总共就有九组动作单独练到股四头肌了。

He makes me work out with free weights then for my quads calves and hamstrings.

他让我用哑铃锻炼，然后锻炼我股四头肌、小腿和腿筋。

It was my quad being torn off the bone.

是我股四头肌被从骨头上撕下来了。

Maybe not quad, but he's definitely on big guns.

或许他不是四头肌，但他绝​​对是肌肉发达。

Your thighs, that's your quadriceps on your thighs.

你腿，那就是腿上股四头肌。

For the fourth, that was changed to a hamstring strain.

对于第四位，那被改成了股四头肌拉伤。