1 Hanging: Hold the horizontal bar with both hands for at least 30 seconds, and do it five times, with each break not exceeding 2 minutes. When you can hold it for more than 30 seconds at a time, you can enter 2.

2 Sit-ups Pull-ups Find a short single parallel bar or table, grab it with your hands, land on your feet, lie on your back and face up. Each group can do 15 and do 5 groups. The rest between groups should not exceed 2 minutes. When each group can achieve 15, enter 3.

3 Centrifugally grab the horizontal bar and slowly fall from top to bottom. The starting position is that the head crosses the horizontal bar and the body slows down.

Four push-ups

You can practice all day at the above four points.