1、这个（器械）你用完了吗？
are you done with this machine?
2、每一组做8到12次，做4到5组就差不多够了
do it eight to twelve times for each set, you‘ll be good with about four or five
3、感觉到肌肉收缩再舒张就对了
Relax your muscles when you feel contraction
4、身体不要摇晃，仅仅动你的胳膊肌肉
don't move your body,just your muscles
