保持前面小腿垂直地板，后膝伸直，后脚跟离地，胸腔上展。
Keep your front shin vertical, back knee straight, back heel lifted, and chest lifted.
重要提示：即使脚跟离地时，双脚的指尖绝对不能离地。
TOP TIP: the toes on both feet should never come off the floor, even when your heels do.
跑鞋比步行鞋更需要脚掌的灵活性，以承受运动中脚跟快速落地和脚趾突然离地的动作。
The soles of shoes need more than walking shoes flexibility, to withstand the fast landing heel and toe movement from the ground suddenly action.
做这一步的时候，左脚跟要稍微离地，左脚不要往下踩，否则就滑不起来了。
The left foot's heel must be slightly off the ground at this stage. As you drag back, do not push down on the left foot at all or it will not glide.
全蹲腿大腿接近脚跟，另一腿接近地面仆直，两脚脚跟不得离地。
Bend thigh to horizontal level, heel should not leave the floor and the other tiptoe touch the floor.
好，让我们回到四脚板凳式，双手双脚用力下压，双臂后推，膝盖抬离地面，脚跟尽量压向地面。
Well, let us return to the bench-style legs, hands feet under hard pressure, pushed his arms and knees off the ground, heel to the ground as far as possible pressure.
好，让我们回到四脚板凳式，双手双脚用力下压，双臂后推，膝盖抬离地面，脚跟尽量压向地面。
Well, let us return to the bench-style legs, hands feet under hard pressure, pushed his arms and knees off the ground, heel to the ground as far as possible pressure.
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