开始动作如图所示：两臂伸直，背部保持平直，两腿充分蹬伸，脚掌置于健身球的球体之上。
Start as shown with the arms extended, back flat, legs fully extended and the balls of the feet on the Swiss ball.
机器人臂绕枢轴转动并伸直，好像伸出它的机械手。
It pivots around and straightens as it extends its mechanical hand.
保持背部的挺直，头转向目标，伸直你的持弓臂，同事保持肘部的放松。
Keep your back straight, head up and turned towards the target, and straighten your bow arm, but keep the elbow unlocked.
搬拦捶：手臂不可伸直，搬（压）拳和拦掌动作要有明显的弧度，不可直来直往，身体转动与两臂动作要配合恰当。
Step backwards. keep the body straight and at the same height. the hand pushing forward should be between the shoulder and the eyebrow.
很多人不愿意这样做，他们认为伸直肘部更有利。但是我这个练习会让你喜欢长划臂并拉长体形。
A lot of people are getting away from this, for they think swimming with straight elbows is better for them, but in my case you'll like to swim for long stroke and very long body.
臂要伸直，并保持伸直的姿式不变，以肩为轴把球拍划出弧线，在肩部的前方勾击来球。
Keeping the arm as stiff as a board, swing it in an arc-like motion from the shoulder, making contact in front of the shoulder.
臂要伸直，并保持伸直的姿式不变，以肩为轴把球拍划出弧线，在肩部的前方勾击来球。
Keeping the arm as stiff as a board, swing it in an arc-like motion from the shoulder, making contact in front of the shoulder.
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