我不知道我是怎样到达这儿的…但是，我从不放下脚步！
I don't know how I got up here, but I ain't never coming down!
慢慢放下脚，保持身体完全绷直，直到身体和地面平行。
Slowly lower your feet, holding your body totally rigid, until your body is parallel to the ground.
鲁伊兹：我不知道我是怎样到达这儿的…但是，我从不放下脚步！
Luiz: I don't know how I got up here, but I ain't never coming down!
手臂反方向划圈，呼气同时将重物慢慢下放回起始位置，并且慢慢的放下脚跟。
Reverse direction of circles, exhale and lower weights back down to start position and lowering heels.
于是，他建议女性做些常规的伸展练习，比如踮起脚尖站在台阶上，再缓慢放下脚跟。
Instead, he recommends regular stretching exercises, like standing with your toes on a step and letting your heels drop down.
麦克·西莫斯：我对我的儿子说，我将会很快见到他，骑马的时候要放下脚跟。我对我妻子说的话不关你的事。
Maximus: to my son - I tell him I will see him again soon. to keep his heels down while riding his horse. to my wife.
麦克·西莫斯：我对我的儿子说，我将会很快见到他，骑马的时候要放下脚跟。我对我妻子说的话不关你的事。
Maximus: to my son - I tell him I will see him again soon. to keep his heels down while riding his horse. to my wife.
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