① Stand. Feet shoulder-width apart, knees slightly bent, whole body relaxed, tongue on palate, eyes slightly closed, eliminating distractions.

② Inhale through the nose, and the abdomen bulges outward as far as possible. When it can no longer bulge, exhale through the mouth and the abdomen sinks inward as much as possible. Repeat 36 times.

② Inhale through the nose, and at the same time, try to depress the abdomen inward. When you can't sink any more, exhale through your mouth, and at the same time, try to make your abdomen protrude outward. Repeat 36 times.

④ Punch the abdomen 100.

Practice time: 30 minutes in the morning and 30 minutes in the evening.