Don't be too fast, keep your heart rate between 1 10 ~ 130, rotate your waist, knees and neck to relax your muscles and prevent strain.

Try to put your legs at the right height, windows, walls, etc. Using static pressure method: put one leg at a suitable height for 30 seconds, then change the other leg, and press each leg for about 5 times. Fully stretch the ligaments of the body.

The transverse fork movement needs the cooperation of all ligaments, and static pressure method is also used. Leg press's principle is; Feeling sore legs will increase the number of leg press, while feeling pain will decrease the number of leg press. Try the vertical fork step by step, fix the front leg, and gradually move the rear leg backwards. Opening a fork requires enough willpower, and opening a fork can help open the crotch.