The hip joint is the central point that drives the movement of your lower body.

髋节是驱下半身的心点。

All dinosaurs have hip joints that support the legs more or less straight under the body.

所有恐龙都有髋节，或多或少地支撑身体下方的腿。

Football players also rely heavily on their hip joints for forward sprints and quick movements, just like tennis players.

足球员也严重依赖他们的髋节进行向前冲刺和快速移，就像网球员一样。

This exercise helps you find and activate your hip joint.

这个练习可以帮助你找到并激活你的髋节。

In tennis, we do a lot of lateral (side-to-side) movements, and the hip joint plays a key role in this.

网球，我们会做很多横向（左右），髋节起着键作用。

Whether you're playing tennis or football, having strong and flexible hip joints is crucial for quick, agile movements.

无论您是打网球还是踢足球，拥有强壮灵活的髋节对于快速、敏捷的都至重要。

But what exactly makes the hip joint so special?

但究竟是什么让髋节如此特别呢?

Conclusion Strengthening and increasing the flexibility of your hip joints is essential for improving your overall athletic performance.

总结加强和增加髋节的灵活性对于提高整体表现至重要。

It can be safe as long as the swaddling allows a baby's legs to bend up and out at the hips, allowing the hip joints to develop normally.

只要能保证襁褓让宝宝的腿部可以弯曲并且臀部位置合适，臀部骨节能够正常发育，那就是安全的。

So, it's important to train your hip joints seriously and systematically.

因此，认真和系统地训练您的髋节很重要。

This helps to increase the range of motion in the hip joint.

这有助于增加髋节的范围。

It dynamically stretches and activates your hip joints, preparing them for movement.

它可以态地伸展和激活您的髋节，为做好准备。

Hip Abduction: Stand on one leg and lift the other leg out to the side, using your hip joint to control the movement.

髋节外展：单腿站立，将另一条腿抬到一边，用髋节控制。

Kneeling Hip Stretch: In a kneeling position, stretch one leg forward and lean into it to open up and stretch the hip joint.

跪着臀部伸展：跪着的姿势下，将一条腿向前伸展并靠进去，以打开并伸展髋节。

Hip Joint Strength and Flexibility In this session, we're focusing on the importance of the hip joint, especially for athletes like tennis players.

髋节力量和柔韧性 本次会议，我们将重点注髋节的重要性，尤是对于网球员等员。

Remember, improving your hip joint strength and flexibility takes consistent effort, but it will give you a significant advantage in your sport.

请记住，提高您的髋节力量和柔韧性需要持续的努力，但它会给您的带来显着的优势。

Whether you're playing tennis, football, or another sport, having strong hip joints will help you move faster, cover more ground, and perform better.

无论您是打网球、足球还是他，拥有强壮的髋节都可以帮助您移得更快、覆盖更多地面并表现得更好。

Advanced Hip Training For more advanced training, exercises like hurdle steps and other complex movements can further strengthen and increase the flexibility of your hip joints.

高级髋节训练 对于更高级的训练，跨栏台阶和他复杂作等练习可以进一步加强和增加髋节的灵活性。

I've often emphasized how crucial the hip joint is, particularly because many people, especially women, don't exercise their hip joints enough, which affects their mobility and running ability.

我经常强调髋节的重要性，特别是因为许多人，尤是女性，没有充分锻炼髋节，这影响了他们的活能力和跑步能力。

Top athletes like Rafael Nadal and Roger Federer are great examples—they're good at football because of their strong lower bodies, and their hip joints are a big part of that strength.

拉斐尔·纳达尔 （Rafael Nadal） 和罗杰·费德勒 （Roger Federer） 等顶级员就是很好的例子——他们擅长足球，因为他们有强壮的下半身，他们的髋节是这种力量的重要组成部分。