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.
这个幻椅式动作可以作为加强运动。做这个动作时，椅子越低，效果越好。站在椅子前，双脚间距与臀同宽。双手放在臀部，慢慢下蹲到臀部刚好在椅子上方。然后尽可能慢地坐下来。重复20次。
hip美 [hɪp]臀部
,
