Leg press every day. Of course, if you are just starting, you should press your instep and pull your hamstring muscles before going to leg press, otherwise your feet will cramp when you are in leg press. When going down to leg press, spread your feet outward as far as possible, and keep your crushed feet tight. When you go to leg press, try to stick your stomach on your thigh. Leg press bent forward and hugged his leg for ten minutes after four and eight beats (hehe, don't be afraid of pain, just consider it not your leg, but you practiced it when you learned to dance as a child). After ten minutes, hold the handle tightly with the hand of the handle, keep the legs still, and swing the waist and crotch backwards and downwards. After four eight beats, put down the handle with the pressed leg and suck the leg fork to see how much you can get down. If you can insist, press it again. As for the waist, enter the handle first. The first is to open your shoulders. Back to the bar, back to the bar, and then throw it back hard. Another way is to face the outside of the bar, with your feet shoulder-width apart and your hands crossed against the bar. Straighten your legs and press your upper body down. It's best to let others help you, that is, hold down the lower part of your cervical vertebra and press it down hard until you hear the sound of a fracture (hehe, it sounds a little scary and painful. That's how I practiced at first, and then I tied my waist. Get into the handle, back against the handle, waist against the handle, and then throw it down. After throwing, outside the handle, hold the handle and swing the waist backwards in a big waist posture, and so on (this is also the strength of waist training to prevent you from standing up after bending over). Of course, when you officially lower your waist, your arms must be straight and close to your ears, and then your waist will go down first (not your upper body! After practicing to a certain extent, you can try to get others to help you pull your legs and step on your hips. You should know how to practice. Come on, I hope my advice will help you ~ ~ Practice hard! If you still want to be strict, you can rely on your legs. First, put your feet on the pole like leg press, and then the feet below will slide down. This is very painful. The important thing is persistence. You can also put one foot higher on the ground and fork it down. If you bend down, you can also control your waist, just like bending backwards, but if you don't go down, you will stop in mid-air. Remember to bend back in the future. This is very important!