If the intensity is high,

1, put your legs on the wall, pull yourself to the maximum, hold on, one leg for five minutes, five minutes before and after, and it will take half an hour.

2, hip consumption, cross to the maximum, stay still for ten minutes.

3. Kick, 50 times on the front side and 50 times on the back side. For the last time, pull your legs with both hands, send and hold them in the direction of your head, especially your hind legs. It's also possible that you put your back legs after practicing your waist. It's ten minutes here again.

4. waist

1. Swing your waist for 20 times: spread your feet shoulder-width apart, keep your center of gravity straight, swing your waist quickly, and swing your hands as far as possible in the direction of your legs. Your head must be tilted to your ass to feel, and your knees can't bend. You must use the strength of your waist to keep your center of gravity and swing to the maximum every time.

2. bend your back ten times: every time, you should lean your head back, start first, and then bow your head. Every time, try to keep your hands as close to your feet as possible. If you can pull your foot, pull it. If you can do it, climb up. Pulling your heels, ankles, calves and knees has something to do with how much you practice.

3. Hug the hind legs under the vertical fork: After the vertical fork is put down, it is best to squat back and hug. After persistence, stick to it for a while, depending on your own situation.

You will practice these carpet skills on the front axle and the rear axle at least ten times.

The waist needs at least 20 minutes, which is what you asked to practice. You haven't increased your toes, shoulders and control skills.

Want something simple, it will reduce the difficulty, but the time will not change.