2.
Tips for Power Walking
1. Walk at a brisk pace so that you begin to break a sweat. (First 10 minutes)
2. Increase your stride length. (Second 10 minutes)
3. Do walking sprints for one minute and then ease down to a comfortable pace for the next minute, alternating between high and low intensity. (Third 10 minutes)
劲走的诀窍是：
1. ( 开始的十分钟 )：轻快的走路，好让你开始流汗。
2. ( 紧接的十分钟 )：加大你的步伐。
3. ( 最后的十分钟 )：快走一分钟，接下来的一分钟，把步伐放慢到比较舒服的速度，两者不断地交替。
3.
把腿伸出去：to extend your leg
往前弯 ： to bend forward
把腿放在板凳上：to prop your leg up on the bench
换另一边： to switch to the other side
蹲：to squat
做三组，一组8到12次。
Perform/Do three sets of 8 to 12 reps.
rep：重复 ( repetition的缩写 )
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