When in use, first with a foot stomp on the tongue and then another foot shoes help boosting the elastic band 4 and back against the pull it, homeopathic toe penetrated into the uppers.

使用时，先用一只脚踩住踩舌⑤然后用另外的一只脚的鞋后帮托住松紧带④并向后抵拉它，顺势将鞋尖穿入鞋帮②内即可。

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As you slide the leg back slowly move your head forward as if it is being left behind the movement and then pull it back towards the body as you switch to the other foot.

当你的脚慢慢向后滑动时，稍稍把头向前移动，就好像头部的动作慢一拍一样。当你转到另一只脚时再把头伸回来。

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To loosen your quadriceps, stand up, grab a foot behind your back, and pull that foot to your butt, keeping your knee pointed at the ground (figure 6). Feel the stretch through your quadriceps.

放松四头肌时，站者，从后面抓住脚底，把脚拉向臂股，膝盖朝下（图六），感觉四头肌伸展。

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To loosen your quadriceps, stand up, grab a foot behind your back, and pull that foot to your butt, keeping your knee pointed at the ground (figure 6). Feel the stretch through your quadriceps.

放松四头肌时，站者，从后面抓住脚底，把脚拉向臂股，膝盖朝下（图六），感觉四头肌伸展。

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