没有什么比在一双神话般的（和令人眩晕的！）泵中挣扎更糟糕的了。不要将它们放在衣柜后面 – 永远不要再磨损 – 实施一种新的健身程序，旨在加强和拉伸你的茎，以及最大限度地减少维持常见的细针相关损伤的风险（想想慢性坐骨神经疼痛，足部应力性骨折，以及髋关节和膝关节肌腱炎）。
无论您喜欢在健身房锻炼还是在舒适的家中锻炼，我们的朋友Terrence Walcott，纽约市DavidBartonGym的培训经理和培训专家，帮助我们展示了八个伟大的动作，它们将为您提供一系列华丽的游戏 – 和更加优雅的步态。
在健身房锻炼＃1：腿部按压
“当这台机器使用具有挑战性的重量时，这项运动可以让你获得最大的收益，因为它可以锻炼每一条穿着高跟鞋时被激活的肌肉，”沃尔科特说。 “这是股四头肌，腿筋，小腿和臀大肌。” （执行4组10次重复。）
在家锻炼＃2：地板小腿抬高
“这种力量训练的目标是小腿和小腿 – 用于稳定脚踝的肌肉，”沃尔科特说。 “强壮的脚踝对于细节穿着者来说是必不可少的，因为它们在穿高跟鞋时处于完全弯曲状态，因为它们是小腿。” （执行三组20次重复。）
在健身房锻炼＃3：坐姿小腿抬高
“在坐姿下加强小腿可以使脚踝区域的关节和肌肉产生更大的力量，”沃尔科特说。 “这项运动非常适合改善你的立场，保持更好的平衡。” （执行三组20次重复。）
在家锻炼＃4：泡沫辊肌筋膜释放
“在泡沫辊上滚动四边形和小腿的两侧实际上比进行预热和冷却延伸更好，”Walcott解释道。 “它增加了腿部的血液流动，为最难锻炼的肌肉带来氧气和重要的营养。” （每边滚五分钟。）
在健身房锻炼＃5：抵抗站立髋关节外展
“在这台机器上，你通常坐着并在大腿外侧工作 – 然而，改变位置，使你的底部从座位上升6英寸直接对准臀部，”沃尔科特说。 “强壮的臀肌有助于防止腰部受伤，因为肌肉群负责支撑骨盆，当穿高跟鞋时，骨盆会倾斜到一个尴尬的位置。” （执行三组20次重复。）
在家锻炼＃6：脚踝字母表
沃尔科特说：“在动态范围内移动你的脚踝，全方位运动可以促进血液循环，松弛脚踝区域的韧带和肌腱。” “当你的膝盖向上坐在地板上时，抬起一条腿在空中，开始用脚写出整个字母。在脚之间交替，以小写和大写字母描写字母，草书 和 手稿。”
在健身房锻炼＃7：腿部伸展
“这台机器通常适用于整个股四头肌，但当向前坐一会儿时，意图会从膝盖移开并靠近臀部，”沃尔科特说。 “强壮的臀部屈肌有助于缓解高跟鞋对腰部的压力。” （执行三组20次重复。）
在家练习＃8：Arch Rolls
“这种肌筋膜释放行动相当于接受足底按摩，”沃尔科特说。沃尔科特说：“在拱门下方滚动球有助于缓解紧张情绪并减轻脚底压力，这对于习惯性的高跟鞋穿着者来说常常会受到刺激。” （每只脚滚动至少两分钟。）
“如果你想减压整个脚，可以滚动更宽更长的东西，比如一罐汤，擀面杖，甚至一瓶葡萄酒，”沃尔科特建议道。
我们的模特穿着以下：Michi Motorino农作裤，119美元; shop.michiny.com与Brooks Ravenna 5运动鞋配套，$ 109.99; six02.com和Nike Legend Tiger Print Capri，65美元; six02.com搭配Adidas Pure Boost运动鞋，119.99美元; six02.com。
有关：
所以，你真的想要走在这些高跟鞋？
治愈你的疼痛脚
性感的茎：获得精益，性感的腿
照片/ GIF致谢：凯瑟琳弗里德曼
As an AI language model, I do not have a preference for any language. However, I can provide a translation of the text in English:
Theres nothing worse than struggling in a pair of mythical (and dizzying!) pumps. Dont put them behind your closet – never wear them out – implement a new fitness routine designed to strengthen and stretch your stems, as well as minimize the risk of common needle-related injuries (think chronic sciatica, stress fractures, and hip and knee tendonitis). Whether you prefer to work out at the gym or in the comfort of your own home, our friend Terrence Walcott, training manager and fitness expert at DavidBartonGym in New York City, helped us showcase eight great moves that will give you a range of gorgeous games – and a more graceful gait.
At the gym workout #1: Leg press “When this machine is used with challenging weight, this exercise can give you the most benefit because it can work every muscle activated when wearing high heels,” Walcott says. “This is the quadriceps, hamstrings, calves, and glutes.” (Perform 4 sets of 10 repetitions.)
At home workout #2: Floor calf raises “The goal of this strength training is the calves and shins – the muscles that stabilize the ankle,” Walcott says. “Strong ankles are essential for detail wearers because they are in a fully flexed position when wearing high heels, as they are the calves.” (Perform three sets of 20 repetitions.)
At the gym workout #3: Seated calf raises “Strengthening the calves in a seated position can create greater force in the joint and muscles of the ankle area,” Walcott says. “This exercise is great for improving your posture and maintaining better balance.” (Perform three sets of 20 repetitions.)
At home workout #4: Foam roller myofascial release “Rolling the sides of the quadriceps and calves on a foam roller is actually better than doing warm-up and cool-down stretches,” Walcott explains. “It increases blood flow to the legs, bringing oxygen and vital nutrients to the most difficult muscles to exercise.” (Roll each side for five minutes.)
At the gym workout #5: Resistance standing hip abduction “On this machine, you typically sit and work on the outside of your thighs – however, changing positions to raise your bottom six inches directly to your hips,” Walcott says. “Strong glutes help prevent back injuries because the