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10.两脚并拢站立。然后,将足跟提起,两臂前平举(图13),接着下蹲,同时两臂从体侧向身后甩出(图14)。如此下蹲、起立反复做。
10. Stand with both feet together. Then, lift the heel with both arms flat (Figure 13), then squat while arms thrown from the body to the back (Figure 14). Squat so stand up and do it repeatedly.