插图：骶棘肌上提躯干，同时菱形肌将肩胛骨向中线拉。
Inset: the erector spine muscles lift the torso and the rhomboid draw the scapulae towards the midline.
呼气下来，不要失去肩胛骨的上提，双脚同时落地。
Come down with an exhalation, without losing the lift of the shoulder blades, with both feet touching the floor at the same time.
呼气下来，不要失去肩胛骨的上提，双脚同时落地。
Come down with an exhalation, without losing the lift of the shoulder blades, with both feet touching the floor at the same time.
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