Keep the pose for three-five seconds, breathing slowly throughout. Repeat for five times.

慢慢呼吸，保持3-5秒，重复做五组。

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As you reach about 90 percent of your top speed, relax and allow your body to decelerate. Jog for a minute or two, and then repeat another four or five times.

当你达到你90%的速度时，开始放松和减速，慢跑1 -2分钟，然后再进行4- 5组。

youdao

Breathe out slowly and raise your upper body, hold for five seconds, then relax. Repeat five times.

缓缓呼气，上身直起，坚持五秒后放松身体。重复做五组。

youdao

Breathe out slowly and raise your upper body, hold for five seconds, then relax. Repeat five times.

缓缓呼气，上身直起，坚持五秒后放松身体。重复做五组。

youdao