1. Connect the rope to the pulley above your head, kneel down and hold the rope in front of your forehead with both hands. Rest your wrist on your head.

2. Bend over, fix your hips, and don't let your hips participate in sports. Bend your back, bring your head as close as possible to your knees (imagine your chin touching your lower abdomen), contract your abdominal muscles, and feel them curl together.

3. Then, at the lowest position of the movement, keep the state of peak contraction, relax and return to the starting position upwards. During the whole exercise, you should focus on your abdominal muscles and use your abdominal muscles to ensure the curvature of the spine. Slow down, slow down, don't use inertia!

Precautions:

-Make sure your abdominal muscles are involved in the whole movement, and make sure that the spine is flexed (mainly the thoracic vertebrae, not the lumbar vertebrae); Don't get too involved in your hip joint!