Sit down, straighten your legs forward, bend your feet, support your body with your hands, and pull your body into a straight line with your palms forward.

Try to lift your hips and straighten your arms at the same time, and press your feet to the ground as much as possible. Try to push your chest to the ceiling and feel your legs and hips tight. Hold this position and take a deep breath. Target parts: the inner thigh, buttocks, calves, arms and waist are specially shaped: this action can effectively tighten the muscles of the inner thigh. When you do this, you can imagine that your body is like an elongated straight stick.

Second, the bow posture practice rules:

Sit on the floor with your legs straight. Bend the right leg and tighten it to the hip as much as possible, so that the right ankle is close to the root of the left leg and slightly sideways.

The right hand bypassed the right knee and tried to catch the left hand behind him. At this time, take advantage of the strength of the abdomen and waist and take a deep breath.

Try to keep your body straight and don't bend. After a while, change to the other side. Target parts: the whole back, hamstring, abdomen and waist. Special shaping: turn your arms behind your back and let your hands hold hands, which is good for exercising your chest muscles. In this action, pay special attention to the abdomen to be hard and not to relax.

Third, the L-shaped posture practice rules:

Lie flat on the ground, arms straight, shoulder height, palms down, legs straight.