留意你的踝关节如何曲伸，小腿肚上的肌肉如何收紧和膝关节如何弯曲。
Notice how your ankles flex, how your calf muscles contract and how your knees bend.
当脚(或者大腿，如果你的膝关节是弯曲的话)举起垂直地板时，稳定尾骨防止骨盆向后。
As the legs (or thighs, if your knees are bent) rise to perpendicular to the floor, firm the tailbone against the back of the pelvis.
当脚接触地面时，您的膝关节应该略微弯曲，一旦受力的冲击，可以自然地进一步弯曲。
As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact.
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