zhè ge / dòng zuò / xū yào / zhàn wěn / hòu / màn màn / tí zhǒng / rán hòu / zài / fàng xià

这个动作需要站稳后慢慢提踵，然后再放下。

For this exercise, you need to stand steady, slowly lift your heels, and then lower them.