First of all, you can't eat a big fat man in one bite, and it will have a bad influence and injury to your waist, so you must do enough ligament stretching and warm-up activities.

Wear clothes suitable for sports to facilitate activities. Don't let go if you are too tight. Then put your wrist on the pole or find a table or support near your chest.

When you find it, lift your wrist and press yourself to the limit or even exceed it, but be careful not to cramp and try your best.

After stretching your shoulders, do some warm-up activities, such as jogging, chest expansion and stretching. After warming up, lie on the ground and practice your waist.

Support the upper body with your arms, just like a small seal bending to the limit, and keep it for about a minute and then come to several groups.

Then kneel on the ground, and kneel before training. At this time, stretching the flexibility of the waist to a certain extent is conducive to standing down. After going down, touch your ankle with your hand and repeat it several times.

After standing up, your waist strongly supports your upper body, and before touching the ground, touch your thighs slowly with your hands. When you come up, you should follow slowly.