将车辆后侧举离地面，在后轮下安装拖曳支架。

Raise rear of vehicle off ground and install tow dollies under rear wheels.

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因为电脑包通常有手柄，这对于锻炼屈臂、侧举、或是单臂弯曲非常有好处。

Because computer bags usually have handles, these can be great for exercises like bicep curls, lateral raises or one-armed rows.

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前举：身体姿势和侧举相同。双臂一起向身体前方上举至肩膀水平(见图b)。控制住，慢慢放下。

Front raises: Stand as described for side raises. Raise arms up to shoulder level together in front of the body (see Photo b). Lower back down slowly and in control.

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手持重物，手掌向上，手臂侧平举与肩同高，肘部伸直。

Hold weights in hands, palms upward, arms at sides at shoulder level, elbows straight.

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手持重物，手掌向上，手臂侧平举与肩同高，肘部伸直。

Hold weights in hands, palms upward, arms at sides at shoulder level, elbows straight.

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