The instructor made him shake his head, swing his arms, stretch his neck and bend his knees.
教练让他摇头，摆动手臂，伸展脖子，弯曲膝盖。
Drop your arms and shake them out. Then re-position them at a 90-degree Angle.
放低你的双臂，并用力摆动双臂，然后令你的双臂成90度角。
Instead, shake and pull your arms and legs slowly to work yourself loose or call for help.
你应该摆动身子，使手臂和腿部慢慢地抽出来，或者呼救。
If no surface is available, try leaning up again something, or putting your elbows by your side, to steady your arms and reduce camera-shake.
如果没有合适的表面，可以试着斜靠到什么东西上，或者将你的胳膊肘靠在你的身体上，还或者稳定你的手臂以减少相机抖动。
When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.
当您感到双拳紧握或前臂紧张时，放下双臂于二侧甩几秒钟，放松一下。
When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.
当您感到双拳紧握或前臂紧张时，放下双臂于二侧甩几秒钟，放松一下。
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