1, one is kneeling upside down. Fix your feet on the horizontal bar and hang upside down. Your hands should be able to touch the ground, and your toes should be as close to your calves and shins as possible.

2. One is that the instep is upside down, find a parallel bar to hang on one of the parallel bars under the knee, hook the instep on the other bar, and then slowly put down your body.

Extended data:

Benefits and effects of inversion:

Hanging upside down can increase blood supply to the head and improve oxygen supply to the brain. This is good for your health. Handstand helps to grow taller, because this kind of exercise stimulates the pituitary gland to secrete more growth hormone to promote growth (principle: blood gathers in the brain when handstand, and the pituitary gland has sufficient blood supply and enhanced function).

Hanging upside down can also make facial skin better and better. But don't go to extremes. It is enough to hang 1 hour every day. The key is to persist. Hanging upside down for a long time will lead to long-term congestion in the brain, and it is easy to have headaches when you are old.

References:

Baidu encyclopedia-upside down