Chen Bianbang can be said to be an action that everyone who has just started fitness will do. In particular, there are many physical education articles on the Internet claiming that bonzi can effectively exercise the abdominal muscles of the lower body and reduce excess fat. However, OK Kazuo, a Japanese walking slimmer, said that if you just stay there while making a stick, the longer you do it, the more you will not increase your income. Some studies even point out that static muscle exercise may accelerate the long-term loss of muscle strength. American research: static stretching for more than 90 seconds will reduce the exercise effect. According to the research of Texas Tech University, if each movement is fixed for too long, stretching for more than 90 seconds will make the muscles relax excessively. When you really want to exercise, your physical exercise ability will get worse in the first 30 minutes to 1 hour. OK and the man said that as long as they keep their hands for more than 30 seconds when making a stick, it actually means that the spine has been fully stretched and the rectus abdominis has actually moved. Persistence is just a waste of time. The famous Japanese sports coach Xiao Ye Masahiro (しものまさひろ) also suggested that people can keep their muscles tense when doing static sticks, including changing side sticks, stretching hands and feet or the most basic push-ups. Moreover, OK and the man also said that side stick stretching can exercise the abdominal oblique muscle and biceps brachii that ordinary sticks can't exercise, making the body curve more compact. 1. Start with the general stick: support the ground with the front elbow and palm, bend the elbow joint 90 degrees and support for 30 seconds. 2. Make the left elbow horizontal and parallel to the shoulder, then turn to the side so that the whole body faces to the right. Pay attention to the straight position from the left leg to the shoulder. 3. Pay attention to the chest and abdomen facing the right side continuously, hold the right hand vertically, raise the right foot as high as possible, take a deep breath for 30 seconds, and then do it again facing the left side. The whole set of movements can be performed three times in a row.