求翻译：Jump up and grab a bar with an overhand grip. Your hands should be next to each other-four inches apart at the maximum, if a very close grip irritates your joints. Bend at the knees with your ankles looped behind your vertical plane to keep them out of the motion. Kink the elbows very slightly and keep your shoulders tight. This is the start position (fig. 51). Bend at the elbows and shoulders to raise your body, slowly levering yourself up until your chin passes the bar. This is the finish position (fig. 52). Pause for a count of one, before slowly lowering yourself back down to the start position. Pause and repeat. Try to minimize leg movement during the set.是什么意思？

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