① Knee sitting: legs are slightly close together, hips are sitting on ankles, hands can be placed on legs, and the upper body is kept straight.

② Static Kneeling: First keep the action of sitting and kneeling, then slowly erect the thigh, keep the thigh and calf at 90 degrees, and keep the upper body straight.

③ Moving Kneeling: On the basis of static kneeling, keep the thighs and calves at 90 degrees, then exert force on the legs and waist, and slowly move the knees back and forth.

When you start practicing kneeling posture, you may feel uncomfortable, such as numbness and pain in your legs and feet. This is a normal reaction, but you should do what you can and stop to have a rest if you feel uncomfortable for a while.

We can practice sitting and kneeling first, to feel the feeling that sitting and kneeling brings to our legs and feet, then practice static kneeling, and finally practice moving kneeling, step by step, so that the body can adapt slowly. The practice time can also be from the initial 1 minute to 3 minutes, and then to 5 minutes or even longer.

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According to Ms. Zhu, who pioneered this fitness method, because the "white" people are usually busy with their work, they basically sit in their seats in one posture all morning to deal with all kinds of work. After lunch every day, if you continue to sit, your stomach will be very uncomfortable, the fat on your stomach will easily accumulate, and your hips will easily flatten, which will damage your body.

The health care doctor suggested to her that it is best to take a standing posture after meals, which is beneficial to the digestion and peristalsis of the stomach and destroys the accumulation of abdominal fat. However, they are usually very busy at work, so it is inevitable that they will delay their lunch break and "secretly cook" and chat on the computer.

So, Ms. Zhu had a whim. Every day after lunch, she kneels in front of the computer desk to surf the Internet, which leads to the "Kneeling Fitness Method".