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Marathon coach instructs students on warm-up exercises before a marathon.

Sentenses in Video:

• 1. 好的，我们开始吧！今天，我们将重点放在动态热身上，为长跑做准备。首先，轻松慢跑五分钟。

• Alright, let's get started! Today, we're focusing on a dynamic warm-up to prepare you for the long run. First, light jogging for five minutes.

• 2. 好的，教练。只是轻松慢跑吗？我今天觉得腿有点僵硬。

• Sounds good, Coach. Just a light jog? My legs are feeling a little stiff today.

• 3. 没错。放轻松，慢慢来。我们想要增加血液流动，放松那些肌肉。慢跑后，我们会做一些动态伸展。高抬腿、后踢腿、腿部摆动——应有尽有。

• Exactly. Easy does it. We want to increase blood flow and loosen up those muscles. After the jog, we'll move into some dynamic stretches. High knees, butt kicks, leg swings – the works.

• 4. 好的，高抬腿和后踢。知道了。每项要做几次？

• Okay, high knees and butt kicks. Got it. How many reps of each?

• 5. 我们将做每项20米，注重姿势。高抬腿，真的把膝盖抬高。后踢腿，尽量让脚后跟碰到臀部。然后，前后摆腿，每条腿各10次。

• We'll do 20 meters of each, focusing on form. High knees, really drive those knees up. Butt kicks, try to get your heels to touch your glutes. Then, forward and backward leg swings, 10 reps each leg.

• 6. 前后摆腿，知道了。在摆腿时，我应该感觉到腿后肌的伸展吗？

• Forward and backward leg swings, got it. Should I feel a stretch in my hamstrings during the leg swings?

• 7. 是的，你应该感觉到轻微的伸展。不要强迫任何动作。目标是增加你的活动范围，而不是让自己受伤。腿部摆动后，我们将做一些躯干扭转和手臂画圈。

• Yes, you should feel a gentle stretch. Don't force anything. The goal is to increase your range of motion, not to injure yourself. After the leg swings, we'll do some torso twists and arm circles.

• 8. 躯干扭转和手臂绕圈。有道理。每次好好热身后，我都觉得好多了。

• Torso twists and arm circles. Makes sense. I always feel so much better after a good warm-up.

• 9. 没错！适当的热身对于预防受伤和提高表现至关重要。记得在整个热身过程中深呼吸。我们开始动起来吧！

• Exactly! A proper warm-up is crucial for preventing injuries and improving performance. Remember to breathe deeply throughout the entire warm-up. Let's get moving!

• 10. 好的，教练！我们开始吧！

• Alright, Coach! Let's do this!