These squats from the chair can be considered as a strengthening exercise. They work best if you lower your seat as far as it will go. Stand in front of your chair with your feet a hip's width apart. Place your hands on your hips and lower your butt until it's just above the seat. Then sit down as slowly as possible. Do 20 repetitions.
這個幻椅式動作可以作為加強運動。做這個動作時，椅子越低，效果越好。站在椅子前，雙腳間距與臀同寬。雙手放在臀部，慢慢下蹲到臀部剛好在椅子上方。然後盡可能慢地坐下來。重複20次。
hip美 [hɪp]臀部
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