Action essentials: sit at one end of the stool, with your feet flat on the ground and comfortably separated. Put a straight bar across your shoulder and hold both ends of it with both hands. Keep your head still and make sure your pelvis doesn't slide on the stool. Turn your upper body and shoulders in one direction calmly and as far as possible.

2. Flat bracket

A keep the head, upper back and buttocks in a straight line.

B, the elbow is located directly below the shoulder, and the back is on tiptoe.

C, hips and abdomen are tight.

Step 3: swim stand up.

Superman on the opposite side is similar to prone position, but mainly exercises the waist from a diagonal angle. Some of them are like the hands and feet (left hand, right foot, right hand and left foot) in freestyle to keep balance. Mainly exercise erector spinae (lower back or lower back).

4, prone from both ends, mainly to exercise erector spinae (lower back or lower back), but also to exercise gluteus maximus.

Action essentials: completely relax the abdomen, raise your arms straight above your head, and straighten your legs. When inhaling, lift your arms and legs off the ground at the same time, control them a little, and then exhale slowly to relax.