Keep the pose for three-five seconds, breathing slowly throughout. Repeat for five times.

慢慢呼吸，保持3-5秒，重复做五组。

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As you reach about 90 percent of your top speed, relax and allow your body to decelerate. Jog for a minute or two, and then repeat another four or five times.

当你达到你90%的速度时，开始放松和减速，慢跑1 - 2分钟，然后再进行4 - 5组。

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Breathe out slowly and raise your upper body, hold for five seconds, then relax. Repeat five times.

缓缓呼气，上身直起，坚持五秒后放松身体。重复做五组。

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