1, upper limb part: strength around the ring, arm around the ring, press arm extension, forearm extension.

2. Body parts: waist around and swinging from side to side, stepping on shoulders, stretching up and down and crossing, legs bending forward.

3. Lower limbs: knee ring, ankle ring, high pressure leg, lunge,

4, mat practice: sitting on the mat, the sole of the foot combined with forward pressure, with the leg forward pressure, with the leg side pressure. Stand up, turn your legs and stretch your abdomen and back.