No matter what gymnastics move you're doing, you need to stretch first. You should at least stretch your ankles, hamstrings, neck, and wrists.  To stretch your ankles, sit down on the floor. Prop one ankle up on the other knee, and rotate it in a circle a few times. Do the same with the other ankle.  Stretch your hamstrings by pulling one leg up behind you while standing. Try to tighten your butt muscles while doing it. Switch to the other leg.  Rotate your wrists and neck to get them stretched out. Run a couple of steps forward. An make sure you have good balance when doing so. On the last step, bring both feet together, and punch into the ground, pushing yourself into the air.  You should land on the balls of your feet.  As you push yourself into the air, lift your hands to your ears, so that you are keeping your core tight.  You're not trying to flip right now. You're just practicing the jump.  When you land, bend your knees slightly. Once you get the punch down, add in a knee lift then push your body foreword as you jump up, pull your knees up into the air.  As you come back down, straighten back out.  Bend your knees as you land. One safe way to practice these steps is on your trampoline in the back yard. You can go through each of the steps in this section on your backyard trampoline to get the feeling of the moves.  When you start out on the trampoline, make sure you are tight. That is, keep your head steady and your body straight. You don't want your head and body flopping around, as that can lead to injuries.  Start by getting a bounce going by jumping a little forward into a punch. Once you've got the punch down, try adding in the knee lift. Before doing a front flip, you want to make sure you're getting as much height as possible. Really punch off the ground when you're jumping. In addition, it's really best to work with someone if you've never done it before. Try a gymnastics or parkour gym to get some tips. In addition, you'll have access to things like spring floors at these gyms, making it a...

How would you rephrase that briefly using Chinese?
先做拉伸。 通过蹬腿动作来练习跳跃。 加入抬起膝盖的动作。 试着在蹦床上练习。 确保自己已经做好前空翻的准备。