双脚分开与肩同宽，双手握紧哑铃，掌心向前放在身前。
Feet apart and shoulder are the same as wide, clenched dumbbell, palm forward in front.
停止的迹象，一方向扩展，掌心向前，在美国意思是“停止”，而在希腊，它是一种对抗的标志。
Stop sign Extending one hand, palm forward, means "stop" in the United States while in Greece it is a common sign of confrontation.
吸气时曲左膝，同时双臂向前高举过头，交叉十指，掌心向上，上背部微微拱起。
On the inhale bend your left knee as you bring your arms forward and raise them overhead, fingers interlocked, palms facing up, and upper back arched slightly.
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