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

髋关节驱动下半身运动的中心点。

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

所有恐龙都有髋关节，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.

足球运动员也严重依赖他们的髋关节进行向前冲刺和动，就像网球运动员一样。

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

在网球中，我们会做很多横向（左右）运动，而髋关节在其中起着关键作用。

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

无论您打网球还踢足球，拥有强壮而灵活的髋关节对于、敏捷的运动都至关重要。

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关节。

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，臀部骨关节能够正常发育，那就安全的。

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

总结加强和增加髋关节的灵活性对于提高整体运动表现至关重要。

But what exactly makes the hip joint so special?

但究竟什么让髋关节如此特别呢?

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关节很重要。

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

髋关节外展：单腿站立，将另一条腿抬到一边，用髋关节控制运动。

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

这有助于增加髋关节的运动范围。

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

它可以动态地伸展和激活您的髋关节，为运动做好准备。

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：在跪着的姿势下，将一条腿向前伸展并靠进去，以打开并伸展髋关节。

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

髋关节量和柔韧性 在本次会议中，我们将重点关注髋关节的重要性，尤其对于网球运动员等运动员。

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，提高您的髋关节量和柔韧性需要持续的努，但它会给您的运动带来显着的优势。

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

无论您打网球、足球还其他运动，拥有强壮的髋关节都可以帮助您动得更、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.

高级髋关节训练 对于更高级的训练，跨栏台阶和其他复杂动作等练习可以进一步加强和增加髋关节的灵活性。

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） 等顶级运动员就很好的例子——他们擅长足球，因为他们有强壮的下半身，而他们的髋关节这种量的重要组成部分。

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.

我经常强调髋关节的重要性，特别因为许多人，尤其女性，没有充分锻炼髋关节，这影响了他们的活动能和跑步能。