求翻译以下段落

全能伸展(弓步下压上肢摆动)
Lunge forward with your right leg, extend your left leg behind you, and lean forward to stretch the hip flexors of the rear leg. Then square your hips and tilt your pelvis back, abs in, to stretch the front of that hip. Finally, raise your arms overhead to stretch your upper torso and abs. If you can, also bend your left knee to stretch the quads. Switch legs and repeat.
负重拉伸
WEIGHTLIFTING Warm up with dynamic stretching. Slowly flow between poses, holding each for a few seconds, then repeat the cycle.
1）腿筋
HAMSTRINGS
Bend at the waist, leading with your chest, until you're doubled over. With your back and legs as straight as possible, try to bring your torso to your quads until you feel the stretch.
2)大腿四头肌
QUADS
Stand up straight, bend your left knee, grab hold of your left foot with your left hand, and pull it up and back, toward your butt. Hold for 3 seconds, then switch legs and repeat.
3）胸部拉伸
PECTORALS

这么长 这么点分```

全能伸展
Lunge forward with your right leg -右腿前倾（或顶也是）
extend your left leg behind you -左腿伸直
and lean forward to stretch the hip flexors of the rear leg-并且前跨支撑腿
Then square your hips and tilt your pelvis back-然后使你的臀部用力和向后使你的骨盆倾斜
abs in-忽略掉（我不知道什么意思 忽略掉）

-to stretch the front of that hip 展那个臀部的前面
--raise your arms overhead to stretch your upper torso and abs--举起你的两臂过头伸展你的上面躯干和（应该是肩膀的位置）
If you can-你自己懂吧？

also bend your left knee to stretch the quads -此外弯曲你的左膝用力伸展

-Switch legs and repeat-交换并腿重复

这段话根本没有什么重要的```就是教你怎么弓步压腿伸展...

下面的我懒得答了

请翻译以下段落 帮忙翻译以下段落 翻译以下段落？ 请各位翻译以下段落 请翻译以下段落,谢谢 谁能翻译以下段落？ 请高手翻译以下段落 求段落翻译 求高手 段落翻译 急求翻译! 有谁能帮我翻译以下段落,十分感谢啊!!