做俯卧撑、下蹲和弓步，而不要整日坐着。
Do some pushups, squats and lunges instead of sitting around all day.
你完全可以做一些没有重量的运动，如下蹲和弓步。
You are perfectly OK doing exercises such as squats and lunges without weights.
弓步、马步、虚步、歇步、仆步、推掌、缠手、拍脚。
The main techniques are forward lunge, horse stance, empty step, rest-stand step, crouching step, pushing palm, twisting hand, and pat the feet.
下蹲，弓步，提踵，只要能锻炼腿部，任何动作都可以。
Squats, lunges, calf raises, anything will do as long as it exercises your legs.
重心前移成右弓步，两掌同时向前挤出时呼气。(图14)。
Breathe out when shifting the weight in the bow step, stretching the palms forward. (Fig14).
搂膝拗步成弓步时，两脚跟的横向距离保持约30厘米左右。
Gongbu step into tears knee bend, about two feet of horizontal distance to about 30 cm.
常见的动作有：缠手，压掌，崩拳，抢手，弓步，马步，蹲步。
Frequently used techniques are twisting hand, pressing palm, rebounding fist, snatch, moving in forward lunge, horse stance, and crouching step.
左脚向左斜前方要点跨步成左弓步，双手由腰带动向左前方拦出。
Left foot step to the left front, take into the left telemark, send two hands to the left front with the power of waist.
有手柄的小行李袋可以装满书并用来做下肢锻炼，如下蹲、弓步和提举。
Small duffel bags with handles can be filled with books and used for lower body exercises like squats, lunges and deadlifts.
斜交45米长的混凝土墙支纯粹的单一轻量级三角篷弓步了实现的看法。
A skewed 45m long sheer concrete wall supporting the single lightweight triangulated canopy roof lunges out towards the view.
把书当做平衡砝码，在一间开阔的屋子里蹲弓步，直到你完成一组设定的动作。
Using the books as weights, lunge across an open room until you've completed your desired set.
然后15到20分钟的动态舒展来放松和激活你的肌肉，可以通过如弓步、跳绳、和高膝跳来达到。
Loosen and activate your muscles with five to 10 minutes of dynamic stretches and form drills such as lunges, skipping, and high-knees running.
一些好的混合训练包括蹲伏，提肩，晨练,弓步，伏地挺身，卧推，硬推，划船，拉单杠，dips等等。
Some great compound exercises include squats, deadlifts, good mornings, lunges, pushups, bench presses, military presses, rows, pullups, dips, and more.
一些好的混合训练包括蹲伏，提肩，晨练,弓步，伏地挺身，卧推，硬推，划船，拉单杠，dips等等。
Some great compound exercises include squats, deadlifts, good mornings, lunges, pushups, bench presses, military presses, rows, pullups, dips, and more.
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