Warm-up before bending over: bounce and squat, making your body sweat slightly.

Open your shoulders, open your chest and waist, and open your waist. You can start with the handles on the chest and waist.

2. Order: head, hands, hips, shoulders, chest and waist.

3. Don't take a deep breath below the waist.

4. Look at the direction of your hand.

5. Keep your feet straight, top your hips, and top your waist after going down!

6. If you can't get off, you can sleep on the ground first, and then get off when you are better!

7. After getting up, fold your legs and squat, and hold your feet forward for 3 minutes!

8. It's best to massage after practice and cover it with hot water!

9. Pay attention to safety:

1) If you can't stand on your back, you should bend down and stand on your knees. First, hold your waist with your hands, bend over slowly and master the rules. Don't fall backwards with your legs, stand up straight, get up after going down and practice again and again.

2) Hold the heel with both hands when bending over.

3) You should do what you can and lower your waist. If you have a bad waist, sleep on the ground first and then kneel down. Finally, when you stand down, you should also pay attention to the method of supporting the ground. First of all, your head, chest and waist should be propped up in turn. Another point of supporting the ground is to sink your shoulders. Don't get used to shouldering and shrugging when supporting. Don't forget to put your feet in front and stick your hands on your calves for a while.

As a simple exercise, you can stand on your back at any time in your daily life, which can promote blood circulation, exercise your muscles and improve your flexibility. Before you stand up, you need to do proper warm-up activities, such as walking and deep breathing, to protect your body from harm.

In the process of practicing standing posture, the key is to master the skills correctly and pay attention to the details. For example, relax your waist, sink your shoulders and try to keep your center of gravity stable. If you are a beginner, it is recommended to do it under the guidance of a coach or a friend to avoid adverse consequences.

Standing on the back is not only an exercise, but also can be used to relieve physical fatigue caused by sitting or standing for a long time. Every once in a while, you can do several standing exercises to stretch your body, relieve stress and enhance work efficiency.

In short, although it seems simple to stand up, it actually has certain skills and thresholds, and it needs constant practice and adjustment to be better. Pay attention to technical details, with proper warm-up and rest, I believe you can easily master this action.