Stand with feet hip - width apart, a dumbbell in each hand.

双脚分开与臀部齐宽, 左右手各握一哑铃.

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Are your feet hip width apart and pointing nearly straight head?

你的双脚是否分开与臀部同宽,并且(脚趾)指向头部的正前方?

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Lie on your back with your knees bent and your feet on the floor, hip - width apart.

背部着地,弯曲膝盖,双脚分开与臀部同宽,踩在地上.

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