坐在地板上，向前伸直腿，脚趾朝向天花板。
Sit on the floor with your legs straight out in front of you, toes pointed toward the ceiling.
要找到你最合适的鞋跟高度，首先脱下你的鞋子，坐在椅子上，并向前伸直一条腿。
To find your perfect heel height, take off your shoes, sit on a chair and extend one leg straight in front of you.
延伸手臂向前，保持手肘伸直。
不管你用哪种方式，移动小腿骨恰到好处地伸直膝盖，不再让膝关节往后弯，但也不要太高以免膝关节向前弯。
Whichever approach you take, move the shinbone just enough to straighten the knee so that it no longer curves back, but not so much that the knee bends forward.
把右腿迈向前，保持左腿伸直，脚跟着地。
Place right foot forward and keep the left leg straight and the heel on the ground.
老年人在上坡时倾向以弯曲髋关节，多用髋伸直肌群的策略使重心向前，身体推进。
The elderly are tend to flex hip joint more and use hip extensor muscle to propel the body forward.
使用方法：坐在器械椅上，双手握紧手柄，用力将手臂向前推到上肢伸直，稍作停顿，缓慢还原，重复动作使用。
Instructons: sit on the seat plank, hold and push the handles hold a moment and then return slowly to original position, repeat the cycle.
使用方法：坐在器械椅上，双手握紧手柄，用力将手臂向前推到上肢伸直，稍作停顿，缓慢还原，重复动作使用。
Instructons: sit on the seat plank, hold and push the handles hold a moment and then return slowly to original position, repeat the cycle.
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