The first section: hang yourself on the horizontal bar, and the distance between your hands is wider than your shoulders. Inhale enough air first, then close your abdomen and lift your legs to make your toes touch the horizontal bar and exhale. After the pause, slowly recover, and be careful not to bend your knees.

Section 2: Keep your legs shoulder width apart, and put a barbell or iron bar on the back shoulder of your neck with both hands. First slowly turn your waist to the left to the limit, and don't move your feet. Exhale when rotating, inhale when recovering, and then turn to the other side. This exercise can also be done sitting down.

Section 3: Sitting posture, with two toes resting on the fixture and hands behind your head. First slowly lean back to the maximum, inhale, then recover and exhale. In order to increase the difficulty, you can also hold the dumbbell, turn left and right in turn, and lift the upper body.

Section 4: Lie on your side on the bench, fix your ankles and stool surface with bandages, and put your hands behind your head. Then bend sideways, inhale, exhale when recovering, and change direction after 7 ~ 10 times. In order to increase the difficulty of practice, you can also lift dumbbells.

Section 5: Lie on your back with your arms naturally at your sides. Inhale first, then lift your legs to drive your body up until your toes touch the ground on your head, exhale, pause for a moment and then slowly recover. In order to improve the practice effect, don't touch the ground when restoring.

Section 6: The right leg squats, the left leg stretches outward, the arms naturally droop, and the fingers touch the ground. First move the body's center of gravity to the hand, and then do a jumping action, so that the posture of the left and right legs can be interchanged repeatedly, but pay attention to the position of the sole of the foot is relatively fixed. Inhale at first and exhale when changing legs.

Section 7: Lie on your back, put your arms on your sides naturally, and lift your legs off the ground about 10 ~ 20cm. Then exchange your legs for flexion and extension, don't touch the ground with your heels, and keep breathing gently. In order to improve the training effect, you can hang a proper amount of heavy objects at your ankles.

Section 8: Spread your legs shoulder-width apart, put your hands behind your head, and then turn your body around your waist.

Section 9: Lie on your back on the ground with your toes against a fixed object, and hold the rubber belt hooked on the wall with your hands on your shoulders. Inhale enough air first, then tuck in and sit up, then push forward, let your elbow touch your knee, exhale, and slowly recover after a pause.

Section 10: Lie on your back with your head down on a 30 ~ 45 inclined board, fix your ankles with bandages, bend your knees slightly, and put your hands behind your head. Inhale enough air first, then sit to the left, touch the ground with your left elbow, and exhale. Do it in reverse after repair.

Section 1 1: Lie on your back and put your arms at your sides naturally. Inhale enough air first, then bend your knees and lift them, put your hands around your knees, put your chin close to your knees and exhale. After the pause, slowly recover. Be careful not to touch the ground when practicing.

Section 12: On a bench lying on your back, grasp the edge of the bench near your head with both hands. Inhale first, then straighten your whole body, lift your body and legs with scapula as support, so that the straight line formed by your whole body forms an angle of 30 ~ 45 with the stool surface, and exhale. Pause for 23 seconds, and then slowly recover.