1. Find a wall, lean up and keep a distance of 45 degrees between your feet. Relax naturally, keep your shoulders still and swing your waist back and forth. Otherwise, when you swing back, try to let your waist hit the wall and practice alternately.

2. Hold your hands on the pole, with your feet 45 degrees apart, your shoulders still and your waist swinging back and forth.

3. Twist your waist in place, your feet are 45 degrees, your shoulders are still, and your body is presented separately. From the chest down, it is a whole, your waist should swing back and forth, and your left waist should swing back. The right chest feels right, the right waist swings back and the left chest feels left. For example, it is the same as twisting a twist.