"Slowly raise both heels and then quickly drop them back down."
"Gently raise your heels, and then with a thump, lower them down."
- "Slowly raise both heels and then quickly drop them back down."
"slowly raise ~" 「〜をゆっくりと上げ」
"both~" 「両〜」
"both heels" 「両足の踵」
"quickly drop them back down." 「ストンと下ろす」
- "Gently raise your heels, and then with a thump, lower them down."
"gently raise~" 「〜をゆっくりと上げ」
"your heels" 「自分の足の踵」（両足）
"with a thump" 「ストン」
"lower them down" 「下ろす」
Slowly raise both heels, then drop them down.
Lift both heels slowly and let them drop with a gentle thud.
Slowly rise up onto your toes, then let your heels drop.
「両足の踵をゆっくりと上げ、ストンと下ろす」
1. ゆっくり上げる（slowly raise / slowly lift / slowly rise up）
2. ストンと下ろす（drop / let them drop / drop them down）
オーストラリア 
アメリカ合衆国 
