Put one hand on your belly just below your ribs and the other hand on your chest.
把一只手放在位于肋骨正下方的腹部上，另一只手放在胸部上。
Try to avoid crossing your arms over your chest and looking closed off.
尽量避免双臂交叉在胸前，看起来很封闭。
Try it for at least 20 seconds or until your chest begins to relax and open.
保持这个动作20秒钟，或者直到你感到胸腔放松并打开。
As you exhale, allow your abdomen to move inwards while keeping your chest and shoulders still.
当你呼气时，让你的腹部回收，同时要保证胸和肩膀不要动。
Slouching or rolling your shoulders forward shortens your chest muscles and reduces their flexibility.
肩膀低垂或是内旋会使胸肌缩短并且弹性降低。
As much as your chest moves upward, extend your arms down strongly.
胸腔充分向上伸展，手臂强有力地向下伸展。
Lie down under the stars and put her head on your chest so you can cuddle.
躺在星空下，让她把头放在你胸口，这样你们就可以拥抱着。
Lay down under the STARS and put her head on your chest so you can cuddle.
在星空下躺下，让她把头放在你的胸口，这样你就可以搂住她。
Consolidate all your attention on the in-and-out movement of your chest and abdomen.
把你所有的注意力都集中到胸和腹部的这个呼吸动作上来。
Keep your hands up by your chest, like a boxer-it gives you movement and protects your chest.
用你的手护住胸，就像个拳击手那样——这样可以让你在移动中保护你的胸腔。
Gordon: Throw your chest out and hold your head high. Look like you know where you're going.
戈登：挺起胸膛，抬高头，看来知道自己要去哪儿。
Tucking a shy animal into your chest to avoid contact with others only increases the problem.
将害羞的动物拥入怀中避免和其它人接触只会加重问题。
Place your palms together in a prayer position, roll your shoulders back and down and lift your chest.
双手合十呈祈祷姿势，双肩外展，挺胸收腹。
However, do not make the common mistake of squeezing your shoulder blades toward each other to open your chest.
不管怎么样，不要犯这个通常的错误，就是彼此挤压肩胛骨来打开胸腔。
Stand evenly on both feet, clasp hands behind your back and squeeze shoulder blades together to open your chest.
双脚着地平稳站立，双手紧扣于后背并将肩胛骨向后推挤做扩胸运动。
As you exhale, bend the knees and lower them toward your chest, but keep lifting your shoulders and mid-thoracic spine.
随着呼气，弯曲膝盖，向胸腔靠近，仍旧保持肩膀和中背的提升。
When you feel yourself closed to someone or to some experience, a backbend will open your chest as well as your heart.
当感到自己无法接受某人或某事，后弯能打开你的胸腔以及内心。
Your father's voice sounds farther and farther away now as you clutch the Grammy close to your chest and squeeze your eyes shut.
在你把格莱美紧紧地搂在怀里并使劲地闭上眼睛时，你父亲的声音听起来越来越远了。
If you say that you are too busy to run, to take some deep breath or expand your chest every day would be better than do nothing.
如果你说你太忙而没时间去跑步，每天做一下深呼吸或扩胸运动都会比什么都不做好。
To bring your pelvis up with your ribs, exhale, push your hands down harder, and pull your thighs upward as if to lift them to your chest.
为了让骨盆跟上胸腔提升的步伐，来呼气，双手用力向下按去，抬起大腿，让大腿靠近胸腔。
Lift your chest until your torso is parallel to the floor, pressing strongly down through your inner hands to help maintain this position.
提起胸膛，直到上身与地面平行，双手内侧用力压向地面以保持平衡。
Lifts: Seated in a chair with your back straight and your feet on the floor, squeeze knees together and gently bring them toward your chest.
举腿：在椅子上坐直，脚放在地板上，然后把膝盖弯曲尽力向胸靠拢。
One kind word, one full hug where you pressed me to your chest and held me tight would have been like the sun on my heart for a thousand years.
你的一句美言，你拥我入怀、紧紧地抱着我的时候，我会感到心房像沐浴千年的阳光般温暖。
Are your chest, shoulders, arms and even fingers pulled down, while you lift through your spine, making your crown of your head your tallest point?
你的胸口，肩膀，手臂甚至手指都是向下沉的吗？当你的脊柱向上伸展时，是否使头冠成为(身体的)最高点？
You can either relax on the roller without moving (which opens your chest laterally) or roll gently from side to side to massage the muscles along your spine.
你可以躺在滚筒上不动(这样可以使你的胸腔向两侧打开)，也可以慢慢地滚动，按摩脊柱两侧的肌肉。
Confiding in someone you trust whether it be your wife, husband, sister, brother, mother, father, close friend or co-worker can help you get issues off your chest.
向你信任的人，例如，你的妻子、丈夫、妹妹、弟弟、母亲、父亲、亲密的朋友或同事谈心，这可以帮你一吐为快。
She admits, "it's good to get negative emotions off your chest by venting to a close friend or family member, but don't complain at work at all — people won't like you."
她承认：“向一位亲友或好朋友倾诉来摆脱郁闷的情绪是很好的方法，但是绝对不要在工作上抱怨，这样做别人会不喜欢你的。”
No matter what difficulties you might face, dress up to be bright and beautiful before you leave home each day, raise your head and lift your chest, and face life with a smile!
不论遇到什么困难，在你出门时，一定要打扮得光鲜和漂亮，昂起头挺起胸，面带笑容的面对生活！
No matter what difficulties you might face, dress up to be bright and beautiful before you leave home each day, raise your head and lift your chest, and face life with a smile!
不论遇到什么困难，在你出门时，一定要打扮得光鲜和漂亮，昂起头挺起胸，面带笑容的面对生活！
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