Warm up first, spend 5 to 10 minutes jogging or jumping together, then find two benches with the same height, one leg on the left and the other on the right, try to make the distance between the two benches as far as possible, and then press down several times for 2 minutes each time. Then try to cut it down and see how it works. If you are just a little off the ground, then you are almost successful. Remember to train every day and stick to it.