The first is to press the front legs. At the beginning, put your legs on the lower handle and press down slowly when you can accept it. Pay attention to straighten your crotch, knees and instep when pressing. After pressing, kick. It is recommended to kick one leg 20 times.
So is the side leg. After kicking, you should open your crotch and press it. The requirements are the same as those of your front legs. Just lying on the ground with big pants. It is recommended to lie on the ground for more than ten minutes, or find someone to help you step on it (it will hurt), then press your arm, and your arm must be pressed open (it will look good to dance if you press your arm open), and then swing your waist on the handle, starting from the chest waist, with the middle waist and the big waist as one.
After that, get up and kick your hind legs. If possible, press the instep (high heels will look good), press the crotch, bend your legs outward and put them on the bar. That's all.