Flat bracket:

1. Keep your shoulders above your elbows and keep your abdominal muscles contracting continuously.

2. Average the strength of the body on the forearms and toes, instead of simply putting the strength on the elbows.

3. Pay attention to the abdomen and waist, and stop once you collapse.

4. Keep your body straight at all times.

Don't hold your breath, take a deep breath.

Abdominal rolling:

1. When rolling the abdomen, the basic position of the hand is to cross the chest to prevent the body from lending the force to the elbow, resulting in a power error.

2. When rolling the abdomen, the angle of lifting the body is generally kept at 30-45 degrees with the ground. Don't go below 30 degrees when you go down, and don't go above 45 degrees when you get up. The muscles are always in a state of exertion, and the exercise effect is more targeted at the abdominal core muscles. At first, the strength of abdominal muscles is insufficient, and it may be necessary to use the strength of legs and shoulders properly.

3. Abdominal tumbling tests endurance and control. Abdominal muscles need to be tightened all the way, and the spine should be rolled up in a controlled way. Sit-ups put the whole back up at the same time, which is less targeted.