限制你的每次伸展时间只有六到七秒钟。
Limit your stretch time to only six or seven seconds per stretch hold.
如果大一点的孩子有超过一个小时的家庭作业，鼓励他们安排短暂的休息时间来伸展身体。
If older children have more than an hour of homework, encourage them to schedule a short break to stretch.
入水前花点时间伸展身体。
Take some time to stretch your body before you enter the water.
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