前举：身体姿势和侧举相同。双臂一起向身体前方上举至肩膀水平(见图b)。控制住，慢慢放下。

Front raises: Stand as described for side raises. Raise arms up to shoulder level together in front of the body (see Photo b). Lower back down slowly and in control.

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如果你知道有人从你后面走过来要攻击你，把手举到身前，转身大声说“停”，然后走开。

If you know someone is coming up behind you to attack, turn toward the person with your hands up in front of your body and loudly say "stop" before walking away.

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我把这朵干花举到鼻子前，呼吸着美丽玫瑰的味道。

I held the dry flower up to my nose and breathed in the smell of a beautiful rose.

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