适当的热身和拉伸是确保身体健康和预防运动伤害的关键。本节培训将介绍如何避免运动损伤，展示运动前后的有效热身和拉伸方法，帮助您达到最佳的运动状态。
Proper warm-up and stretching are crucial steps to ensure physical health and prevent sports injuries. This training session will focus on how to avoid sports injuries by teaching you effective warm-up and stretching techniques, helping you achieve optimal performance.