As you lower yourself , bend your elbows fully behind you .

当你重心下移时，向后背屈肘。

If you look at my elbows , bend to straight , bend to straight .

你可以看到我的肘部，从弯曲到伸直，再从弯曲到伸直。

So sharpen your elbows , pick up a pair of chopsticks and dig in .

所以支起你的肘子，拿起一双筷子戳进去看一看吧。

Stephen grins and sits forward , elbows on knees , his hair stringing down his forehead .

斯蒂芬咧嘴笑笑，向前坐去，双肘放在膝盖上，他的头发搭在前额上。

Hold a pair of lightweight dumbbells over your head , in line with your shoulders , with your elbows slightly bent .

聚齐一对哑铃于头部上方，双臂与肩在同一平面，双肘稍稍弯曲。