摘要：elbow stationary，back flat，full extension，shoulder press down，palm upward as you extend，eight，careful not to swing，last one，change

elbow stationary，back flat，full extension，shoulder press down，palm upward as you extend，eight，careful not to swing，last one，change sides，right put on the box，exhale as you extend，breathe out，the three，two，and release。

来源：蝶娱