您的重量转移到右脚成弓步。
做俯卧撑、下蹲和弓步，而不要整日坐着。
Do some pushups, squats and lunges instead of sitting around all day.
人体笔直站立，向前跨步成弓步姿势。动作要有控制。
Start standing straight, step forwards and down into a controlled lunge position.
你完全可以做一些没有重量的运动，如下蹲和弓步。
You are perfectly OK doing exercises such as squats and lunges without weights.
弓步、马步、虚步、歇步、仆步、推掌、缠手、拍脚。
The main techniques are forward lunge, horse stance, empty step, rest-stand step, crouching step, pushing palm, twisting hand, and pat the feet.
下蹲，弓步，提踵，只要能锻炼腿部，任何动作都可以。
Squats, lunges, calf raises, anything will do as long as it exercises your legs.
重心前移成右弓步，两掌同时向前挤出时呼气。(图14)。
Breathe out when shifting the weight in the bow step, stretching the palms forward. (Fig14).
搂膝拗步成弓步时，两脚跟的横向距离保持约30厘米左右。
Gongbu step into tears knee bend, about two feet of horizontal distance to about 30 cm.
保持这个动作5秒钟，然后慢慢地放下右脚，成前弓步姿势。
Hold for 5 seconds, then slowly drop your right foot into a front lunge.
常见的动作有：缠手，压掌，崩拳，抢手，弓步，马步，蹲步。
Frequently used techniques are twisting hand, pressing palm, rebounding fist, snatch, moving in forward lunge, horse stance, and crouching step.
左脚向左斜前方要点跨步成左弓步，双手由腰带动向左前方拦出。
Left foot step to the left front, take into the left telemark, send two hands to the left front with the power of waist.
有手柄的小行李袋可以装满书并用来做下肢锻炼，如下蹲、弓步和提举。
Small duffel bags with handles can be filled with books and used for lower body exercises like squats, lunges and deadlifts.
有手柄的小行李袋可以装满书并用来做下肢锻炼，如下蹲、弓步和提举。
Small duffel bags with handles can be filled with books and used for lower body exercises like squats, lunges and deadlifts.
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