Lift slowly and smoothly from the thighs, not the back. After picking up a heavy item, hold it close to the body.
正确举起方式应是：大腿使劲，缓慢平稳地举起，不要用背部使力，举起后，使重物靠近自己的身体。
I strike a match slowly and lift it slowly.
我慢慢地划亮一根火柴，举起它。
Lift the head slightly, rolling it, and rotate the neck slowly toward one shoulder. Hold for one second, release, and repeat this movement the other way.
头轻轻往上伸，并转动头部，缓慢转向一侧肩部，维持一秒钟再放松，转向另一边，重复这个过程。
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