Ooh, my glutes are sore from something else, I can feel it, nice.

我的臀部因为别的原因而酸痛，我能感觉到，很好。

Your supersized glutes are the reason you can get up from a chair or stand on one leg.

你超大的臀部是你可以从椅子上站起来或单腿站立的原因。

Stretching through the hamstrings, activating through the glutes, and the lower back body, the upper back body.

通过腘绳肌伸展，通过臀大肌，以及下背部和上背部活动。

And then the second thing to strengthen your glutes is called bird dogs.

然后第二个加强你的臀肌的东西叫做鸟狗。

You can kind soft, easy movement here as you rock a little back and forth on the glutes.

你可以轻轻的晃动，臂部前后晃动。

And I pulled a glute pushing your lovely racist grandmother around.

我的胯部拉伤了只因帮你那可爱的种族歧视奶奶推轮椅。

Yo, check out them glutes. Ah, look at them when he runs.

哟，检查他们的臀部。啊，他跑的时候看看他们。

We've been working on our glutes.

我们在练臀大肌。

The glutes and the piriformis, and this will be a little bit different for everyone, you can move back and forth.

臀大肌和梨状肌，这对每个人来说都是不一样的，你可以前后移动。

It's caused by two things — tight hip flexors and weak glutes.

它是由两件事引起的——髋屈肌紧绷和臀肌无力。

Keep your core tight, lift your leg with your glutes, and lift your hand with the scapular muscles.

保持核心收紧，用臀大肌抬起腿，用肩胛肌抬起手。

This is just a nice, easy primer warmup exercise to kind of get her engaged and get those glutes working and then legs working in general.

这只是一个很好的，简单的初级热身运动，让她做好训练准备，让臀肌发力，然后大体上让腿部发力。

And just kind of releasing any tension in the glutes, in the hips, it should feel really good as you get down there, heyo, good night.

释放臀大肌和臀部的紧张感，当你下来的时候会感觉很好，嘿，晚安。

So I want you to get a nice stretch, a nice massage, excuse me, in the glute, but also in the top of the hip, the outer edge of the hip, the piriformis.

所以我想让你们好好伸展一下，好好按摩一下你的部，还有臀部的顶部，臀部的外缘，梨状肌。

It's very tiring and it's deceptively difficult but you will immediately feel it; you'll feel stronger the next day and if you do this every day, you will very, very quickly have strong glutes, a strong back, and better posture.

这很累，而且看似困难， 但您会立即感受到；第二天你会感觉更强壮， 如果你每天都这样做， 你很快就会拥有强壮的臀部、强壮的背部和更好的姿势。

And then you lift one arm up in front of you using the scapula muscles — the muscles between your shoulder blades — and at the same time, you lift your leg up using only your glutes.

然后你用肩胛骨肌肉——肩胛骨之间的肌肉——将一只手臂举到身前，同时，你只用臀肌将腿抬起。