Stepten: This is one round. Start slowly with 1 or 2 rounds and gradually increase.Never force.Sit quietly for a few moments after you have finished.
第十步：这是一组练习。开始时慢慢先做1 - 2组，之后慢慢增加，不要勉强。做完之后静静的坐一会儿。
2
As such, there isn't an easy tenstep program to master it.
因此要掌握它不是一个简单的十步计划。
3
The workout: stretching is best done when the muscles are warm, so after an easy 10-minute walk on the treadmill, step off and stretch for ten minutes, then continue walking.