1, lie on your back, bend your legs, keep your heels as close to your hips as possible, and separate your knees.

2. Turn your wrist by hand and put it on both sides of your head. Fingertips rush to shoulders, palms support the ground.

3. Inhale, lift your body off the ground with your arms and back, and touch the ground with your head.

4. Continue to press the bones and abdomen upwards, straighten your arms, relax your head and neck, and arch the whole person. Do your best.

5. Exhale when recovering, bend your elbow, slowly put your head on the floor, then put your back, thighs and calves on the floor in turn, breathe evenly, bend your knees around your calves, and adjust and relax.

Because the body is close to the midline, from the sole to the palm, the body is two parallel lines, so the distance from the palm to the shoulder is the same width, and the distance from the sole to the hip is also the same width. Many people feel that their flexibility is not good at first, so they let go of their hands and feet, which is wrong. The soles of the feet and palms should be pressed down, and the inner and outer sides should be forced evenly. So the strength of the legs and arms in the middle of the wheel is also very important.

Method when the wheel can't get up:

1. After tying TRX into a big circle, make sure that the height of the rope is about the height of your hips. Pass the torso through the tied circle so that the handle is just below the scapula and the feet are slightly below the anchor point. Slowly tilt your upper body backwards, hold your chest out and let TRX support your back. At this time, you can raise your hands above your head and start stretching around. At the same time, your feet must be completely straight and your feet should be close to the ground.

2. First, adjust the untrimmed TRX length to the height of the middle of the body, and hold a handle in each hand. After the hands are straightened, the feet move slowly under the anchor point, and the upper body is easy to lean backwards when the hands are kept straight. At this time, you can slowly stretch your back and do a slight handstand.

3. First tie the TRX into a big circle and adjust the height to the height of the hip. The action is almost the same as the first action, but at this time, put your hand on your waist and start moving your feet directly under the anchor point. After your feet stand firm, do a handstand backward, hold your chest out and support your hands on the ground, or if the softness is not good, you can hold TRX first.