If you want to stretch a garment made of spandex, washing it in hot water can help relax the fibers. Most hot water heaters are set to a maximum temperature of 120–140 °F (49–60 °C), so you can either wash the garment in your washing machine on the hottest setting, or you can fill up your sink with the hottest tap water and soak the garment there. This may seem uncomfortable at first, but you should be able to work the garment on a little at a time, even if it’s a little clingy or tight. The heat and moisture should help the spandex form to your body as you wear it. This method is best if you only need the material to stretch a little. If you can't wear the garment, try stretching it with weights. You’ll need to let the garment air-dry on your body to allow the fabric to stretch around you. Moving around as much as possible will force the material to stretch even more.  Try to come up with a variety of different movements so the fabric will stretch in different directions. For example, you could bend at the waist, jog in place, and try exercises like squats or jumping jacks. The length of time it will take your garment to dry will vary depending on the thickness of the fabric. A very thin spandex shirt may take only 20-30 minutes to dry, while a thicker pair of yoga pants might take more than an hour.

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Write a summary of the previous text in Chinese:
用49℃到60℃的水浸泡氨纶衣物30分钟。 穿上湿衣服。 衣服变干之前，或者穿上湿衣服后的一小时以内，你需要不停地运动。