Be sure to do some warm-up exercises before practice to avoid strain. Don't use too much force, don't rush for success, and take your time step by step.

1. leg press exercises (front, side and back) 2. Hip press exercises (front and back) 3. Lower back exercise 4. Shoulder pressing exercises,

Press the front legs: put your legs on the bar to straighten, jump or hook your feet, knock your chin on your toes, and press your abdomen against your thighs.

Press your hind legs: put your hind legs on the bar, straighten your legs, point your back at your legs, and stretch back. Be careful not to lift your hips.

Press the side leg: put one leg on the side facing the handle, straighten your toes outward, jump or hook your feet, press your eyes sideways and raise your head. Be careful not to cross your hips.

Hip press: (forward press) Sit on the ground with your feet together, and press your joints down and close to the ground. (Back pressure) Squat into a toad shape, with feet facing each other, and let outsiders press their pursed hips and lower abdomen close to the ground.

Shoulder pressing:

1. You can put your arms on the handle, straighten your arms, open your legs and press your shoulders down. Keep your arms straight.

2. Put your hands on the wall, press your palms against the wall, stick your body against the wall, open your feet and straighten your arms.

Waist swing: kneel down and swing your waist, knees on the ground, hands straight up, swing back, and push your crotch forward. Stand and swing your waist, legs straight and open shoulder width, hands straight and up, swing back, and push your hips forward.

Support: Sit on the handle, with the instep and fibula of the lower limbs against the wall, with both hands straight, support the wall first and then lift the waist down. (Note: After this action, be sure to bend your legs forward with both hands, or swing your waist forward to avoid overstretching or strain after squeezing. ).