First, put vipr about a foot in front of your body, put your hands on vipr, then bend your hips and knees, keep your hands straight and your back straight, and don't hunch and shrug your shoulders. If this action feels easy, you can make an advanced one on this basis.

Vipr is supported by one leg, placed about a foot in front of the other leg, and then the unsupported leg stretches backwards.

Keep your arms straight and drive your upper body forward so that your arms, torso and legs are in a straight line. Don't bend your knees too much during the action.

On the basis of this movement, increase the upper limb exercise, the same one-legged support, the same action as above, just grab the double position of vipr with both hands.

When the legs are extended backward, both hands should grasp vipr horizontally and extend forward as far as possible, which not only tests a balance ability, but also has a good centrifugal control over the shoulder joint.

When doing this series of tilting movements, we should pay attention to keeping the hip neutral and stable and tightening the core as much as possible to avoid hip abduction.

Second, push and pull hard.

Grasp the double handles with both hands, put vipr on the front of thighs, keep your back straight, keep your shoulder blades stable, and sink your shoulder straps. Then bend your hips and knees slightly and pull your legs straight. When we lift vipr to our chest, continue to do a push-up. We should keep the pulling and pushing movements coherent, with no pause.

On the basis of this action, we can push our legs apart and put our weight on one leg and the other.

Slightly off the ground, slightly bending the hips and knees, doing a hard pull on one leg and then pushing it up can strengthen the stimulation of our leg muscles.

When doing this action, it is a test of our core control. We must keep the hip joint stable and tighten the core to avoid shaking during the movement.

Third, the flip action

Keep your feet apart, put vipr right under your body, keep your back straight, don't shrug your shoulders and bow your back, then squat down, put your hands around the handle, turn vipr over so that it is in front of our body and keep balance at the highest point. At this time, your hand is under vipr.

Then turn vipr hard to make it return to the right below our body in the original path. This action should bend your hips and knees rhythmically and turn vipr.

Make the whole action have a coherence. Then during the whole movement, our backs should be straight and our feet should step on the ground.

This paper introduces three ways to use vipr, which can be used in daily fitness, or you can slowly ponder more ways to use vipr.