英语高手帮着翻译一下，高分悬赏.要精确

这个动作叫做XXX This movement is called XXX
每组5次动作，一共做6组 Each set has 5 movements,and there are 6 sets altogether.
这个是不安全的动作。 This is an unsafe movement
慢点做。Do it slowly.
稍微快一点。 Be faster.
两组之间休息一分钟。 One minute for rest between two sets
两个动作之间休息一分钟。One minute for rest between two movements
保护好自己的身体。 Take care of your own body
太重了？太轻了？ Too heave?Too light?
增加重量，减轻重量. Increase the weight,decrease the weight
收缩肌肉，拉伸肌肉。Compress your muscles,stretch your muscles
集中精神,把注意力放在肌肉上.Concentrate your spirit,and pay attention to your muscles.
快速收缩，缓慢下放. Compress swiftly,drop slowly.
感觉怎样？ How do you feel?
有酸痛感吗？ Do you feel ache?
手腕外旋 Turn you wrist outward
放到最低 Drop to the lowest
推到最高 Push to the highest
拉伸肌肉 Draw your muscles
抬头挺胸 Raise your head and lift your chest
你可以放松1分钟，You can have a rest for one minute.
你可以放松一会，You can have a rest for a moment.
收紧腹肌，腰部。Tighten your abdominal muscles and your waist.
两脚平踏地面，Keep you feet flat.
强壮的身体对学习功夫有好处. Strong body do good to your learing of Kongfu.
放在上面一层. Put it to the upper level
发达的xxx肌对xxx运动有好处. The strong XXX muscles do good for XXX movement.
放松，自己按摩或揉捏肌肉. Relax,massage or knead your muscles by yourself
你可以对着镜子摆摆造型. You can make a pose in front of a mirror.
这个动作比较复杂. This movement is more complex
有些细节你要注意. You must pay attention to some details.
收缩肌肉一两秒再放下. Tighten your muscles for one or two minutes,then relax.
很好，继续！Good,continue!
我们进行下一项 Let's carry through the next item.
我们进行下一个动作. Let's do the next movement.
平常注意休息，最好每天睡够8小时。Be aware of rest in usual time,you'd best to sleep for 8 hours a day.
饮食上多摄入蛋白质. Have more proteid when eating.

This action is called XXX
Each 5 actions, do 6 sets totally
This is the insecure action.
I am slowly to do.
I am a little bit to hurry up.
The of 2 sets takes a rest for a minute.
The of two actions takes a rest for a minute.
Protect very own body.
Too heavy?Too light?
Increase weight, ease weight.
Constringency muscle, pull to stretch a muscle.
Concentrate spirit, put attention on the muscle.
Fast constringency, the slowness descends to put.
Feel how?
Is there aching feeling?
Wrist outside
Put lowest
Push tallest
Pull to stretch a muscle
Raise head and chest out
You can relax for a minute,
You can relax a short while,
Accept a tight stomach muscle, loins.
Two feet are even to step a ground,
The strong body has advantage to the study effort.
Put at the top is 1 layer.
The flourishing xxx muscle has advantage to xxx sport.
Relax, oneself massages or crumples to knead a muscle.
You can toward a mirror to put a shape.
This action is more complicated.
Some details you have to notice.
Constringency muscle 12 let go of again.
Very good, continue!
We carry on next
We carry on next action.
Notice a rest usually, had better sleep everyday 8 hour enough.
Absorb protein more on the food

This action is called XXX
Each of the five movements, doing a total of six group
This action is unsafe.
Slowly done.
Slightly faster.
A minute break between the two groups.
A two-minute rest between moves.
To protect their own health.
Too heavy? Too lenient?
Increased weight, reduce weight.
Muscle contraction, muscle tension.
Focus, focus attention on the muscles.
Rapid contraction, slow decentralization.
Feel what?
A sore flu?
Wrist swing
Put minimum
Pushed to the highest
Muscle tension
Standing rise
You can relax a minute,
You can relax a,
Tighten abdominal, the waist.
Feet - riding ground,
Strong body of learning good work.
On top layer.
Developed right xxx xxx muscle movement beneficial.
Relax, or massage their style muscle.
You can swing in the mirror shape.
This action is more complicated.
Some of the details you have to pay attention to.
A muscle contraction down to two seconds.
Well, continue!
We conducted under a
Our next move.
Rest usual attention, preferably eight hours a day sleeping enough.
Eating more protein intake.

This action is
called XXX 5 time of
action per set ,
acting as 6 set
altogether is
insecure action so.
Do not compose yet.
Get faster a bit.
Have a rest between
two set one minute.
Have a rest between
two action one
minute. Finish
protecting self
body. Duplicated
each other very
much? Made light of
very much? Increase
weight , weight
reduction. Contract
muscle , stretch
muscle. Concentrate
a spirit , put
attention on muscle
Contract rapidly ,
be transferred to
work at lower levels
slowly. Feeling
how? Have an ache to
feel? The outside
whorl puts in
finesse pushing to
the minimum chinning
up and chest out to
maximal drawing
muscle you can
loosen 1 minute ,
you can loosen one
meeting , tighten up
abdominal muscle ,
the waist. The both
feet tie treads the
floor , the strong
body has benefit to
the ability
studying. Readjust
oneself to a certain
extent in above
layer. That
developed xxx muscle
moves to xxx is
beneficial.
Loosen, self massage or
malaxation muscle. You
can lay bare model to
the mirror. This action
is comparatively
complicated. You ask
some detail to pay
attention to. Contract
muscle laying down one
two seconds again. Very
good , continue! Under
we being carried out,
one, we carry out next
action. Pay attention to
having a rest generally
, sleep best every day
to reach 8 hours. On
food and drink many
shoot enter proteide.

这个动作叫做XXX
每组5次动作，一共做6组
这个是不安全的动作。
慢点做。
稍微快一点。
两组之间休息一分钟。
两个动作之间休息一分钟。
保护好自己的身体。
太重了？太轻了？
增加重量，减轻重量.
收缩肌肉，拉伸肌肉。
集中精神,把注意力放在肌肉上.
快速收缩，缓慢下放.
感觉怎样？
有酸痛感吗？
手腕外旋
放到最低
推到最高
拉伸肌肉
抬头挺胸
你可以放松1分钟，
你可以放松一会，
收紧腹肌，腰部。
两脚平踏地面，
强壮的身体对学习功夫有好处.
放在上面一层.
发达的xxx肌对xxx运动有好处.
放松，自己按摩或揉捏肌肉.
你可以对着镜子摆摆造型.
这个动作比较复杂.
有些细节你要注意.
收缩肌肉一两秒再放下.
很好，继续！
我们进行下一项
我们进行下一个动作.
平常注意休息，最好每天睡够8小时。
饮食上多摄入蛋白质
意思是:
This action is called XXX
Each of the five movements, doing a total of six group
This action is unsafe.
Slowly done.
Slightly faster.
A minute break between the two groups.
A two-minute rest between moves.
To protect their own health.
Too heavy? Too lenient?
Increased weight, reduce weight.
Muscle contraction, muscle tension.
Focus, focus attention on the muscles.
Rapid contraction, slow decentralization.
Feel what?
A sore flu?
Wrist swing
Put minimum
Pushed to the highest
Muscle tension
Standing rise
You can relax a minute,
You can relax a,
Tighten abdominal, the waist.
Feet - riding ground,
Strong body of learning good work.
On top layer.
Developed right xxx xxx muscle movement beneficial.
Relax, or massage their style muscle.
You can swing in the mirror shape.
This action is more complicated.
Some of the details you have to pay attention to.
A muscle contraction down to two seconds.
Well, continue!
We conducted under a
Our next move.
Rest usual attention, preferably eight hours a day sleeping enough.
Eating more protein intake

This movement is called XXX
Each group of 5 movements, altogether make 6 groups
This is the unsafe movement.
The slow spot does.
Slightly quick.
Between two groups rests a minute.
Between two movements rests a minute.
Protects own body.
Too heavy? Too light?
Increases the weight, reduces the weight
Contracts the muscle, stretches the muscle.
The centralized spirit, puts the attention on the muscle
Fast contraction, slow release
How feels?
Has the sour pain?
Skill 外旋
Puts to is lowest
Advances high
Stretches the muscle
Gains ground throws out the chest
You may relax 1 minute,
You may relax a meeting,
Tightens the abdomen muscle, the waist.
Two feet evenly tread the ground,
The strong body to studies the time to have the advantage
Puts in above
The developed xxx muscle has the advantage to xxx movement
Relaxes, own massage or rubs pinches the muscle
You may treat the mirror to lay out the modelling
This movement quite is complex
Some details you must pay attention
Contracts the muscle for 12 seconds to lay down again
Very good, continues!
We carry on the next item
We carry on the next movement
The ordinary attention rest, best rests every day suffices for 8hours.
In the diet takes in the protein