Beginners can do two groups, each lasting 20 to 30 seconds, with a 3-minute break; Intermediate can do 3 groups, 30 to 60 seconds each time, with a 3-minute break; The master can do 3 groups, each group is 60 seconds, plus the changes to be introduced below, and rest for 3 minutes.
Specific methods:
1, you can practice by sitting, standing and kneeling. Standing posture is easier to practice than other methods. Put your hands on your knees and exhale when you lean forward to create a low pressure state in your abdomen. Then, the upper abdomen and lower abdomen contract inward, pull in the direction of the spine, and the navel is lifted upward.
2. Instead of tightening the abdominal muscles and becoming stiff, the abdomen remains soft. The abdomen is like a sunken pot, in which the internal organs are squeezed in the direction of pushing the spine and lifted upward, so that the internal organs are squeezed, promoting blood circulation and improving body function.