不要怕，向上举起你的手大声呼叫主。
Don't be afraid to lift up your hands towards heaven and cry out to HIM.
我悲伤地闭上眼睛，突然之间，我好像看见他出现在我面前，他的胳膊弯曲着向上举起，做出祈祷的样子。
My eyes were closed in grief when suddenly I seemed to see him before me, his arms bent and lifted upward in supplication.
向上举起你的脚后跟，绷紧你的四头肌肌肉坚持10秒。
Without lifting your heel up in the air, tighten your quadriceps muscle as hard as you can for ten seconds.
向上举起你的脚后跟，绷紧你的四头肌肌肉坚持10秒。
Without lifting your heel up in the air, tighten your quadriceps muscle as hard as you can for ten seconds.
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