求翻译：坐在椅子上，先全身放松，然后慢慢地抬平双腿，再慢慢地落下，如此反复大概10次；注意是慢慢地抬落，以便达到腿部肌肉发颤的目的。或者可以根据自己情况以及需要增加次数以及运动量。是什么意思？

Sitting in a chair, relax first, then slowly lift your legs flat, and then slowly fall, and so forth about 10 times; attention is slowly lift off, shake the leg muscles in order to achieve the purpose. Or according to their own situation and the need to increase the number and amount of exercise.

Sitting in his chair, relaxing body first-come-first-served basis, and then slowly lifted legs tied, and then slowly drop, and so has repeatedly about 10 times; note is slowly lifted off in order to achieve the purpose and leg muscles tremble. Or it can be based on their own situation and the need t

Sits on the chair, the whole body relaxes first, then lifts the even both legs slowly, then slowly falls, so repeatedly probably 10 times; The attention is lifts slowly falls, in order to achieve the leg department muscle trembles goal.Perhaps may as well as needs to increase the number of times as

Sitting in a Chair, relax, and then slowly square legs and slowly falling, so repeatedly about 10 times; note that is slowly falling in order to achieve the goal of leg muscles shaking. Or depending on your situation and the need to increase the number and intensity.

Sitting in a Chair, relax, and then slowly square legs and slowly falling, so repeatedly about 10 times; note that is slowly falling in order to achieve the goal of leg muscles shaking. Or depending on your situation and the need to increase the number and intensity.