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

Sentenses in Video:

• 1. 好的，我們開始吧！今天，我們將重點放在動態熱身上，為長跑做準備。首先，輕鬆慢跑五分鐘。

• 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，教練。只是輕鬆慢跑嗎？我今天覺得腿有點僵硬。

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

• 3. 沒錯。放輕鬆，慢慢來。我們想要增加血液流動，放鬆那些肌肉。慢跑後，我們會做一些動態伸展。高抬腿、後踢腿、腿部擺動——應有盡有。

• 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，高抬腿和後踢。知道了。每項要做幾次？

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

• 5. 我們會做每項20公尺，著重於姿勢。高抬腿，真的把膝蓋抬高。後踢腿，試著讓腳後跟碰到臀部。然後，前後擺腿，每條腿各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. 前後擺腿，了解。在擺腿時，我應該感覺到腿後肌的伸展嗎？

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

• 7. 是的，您應該感覺到輕微的伸展。不要強迫任何動作。目標是增加您的活動範圍，而不是讓自己受傷。腿部擺動後，我們將做一些軀幹扭轉和手臂畫圈。

• 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. 軀幹扭轉和手臂繞圈。有道理。每次好好暖身後，我都覺得好多了。

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

• 9. 沒錯！適當的熱身對於預防受傷和提高表現至關重要。記得在整個熱身過程中深呼吸。我們開始動起來吧！

• 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，教練！我們開始吧！

• Alright, Coach! Let's do this!