Step 1: First, you should grasp the lever to adjust whether the distance is symmetrical or not, and whether you are completely in the middle of the barbell, so that the pieces hanging on both sides can be stable. If you are in a low pole position, you should tighten your shoulder blades and try to find a comfortable grip point.

Step 2: Your sole should be directly under the barbell bar. Look forward, take a deep breath and hold it. Pay attention to push your hips up as much as possible, and then back off. Try not to move your heel back from the ground, and don't walk backwards like normal, so you will spend a lot of energy to stabilize before continuing.

Step 3: Hold steady for a while, breathe normally, and then take a deep breath, just like taking the last breath in your life, and then! Don't spit, don't spit, hold your breath and straighten your abdomen. This is abdominal force. This breathing process has a scientific name "tile breathing".

Step 4: Operate the two points mentioned above at the same time and start squatting. What are you breathing? You need to hold your breath, squat down, stand up, then vomit, hold your breath normally, and repeat the above steps after comparison. Remember this breathing pattern, first stabilize normal breathing, hold your breath, squat down, breathe, stabilize, breathe normally, and repeat. If the weight is light, you can inhale and exhale to the heart during centrifugation. Remember, it takes strength to squat down your abdomen, so as to reduce the pressure on your waist and erector spinae.