Press your hips with your hands: Sit with your feet facing each other. Put your hands and palms on your knees and press the ground rhythmically.

Bend over and press your hips: Sit with your feet facing each other. Hold your feet with your hands, keep your knees close to the ground as much as possible, press your upper body forward (folding from the crotch) to the maximum, toward your feet, then stop, look straight ahead, and then return to straightness. Pay attention to the elongation of the spine and the opening of the crotch when pressing.

brief introduction

Spread your arms and press your hips: sit with your feet facing each other. The palms of the hands go up through the hands and back through the armpits, forming a posture of reaching arms and bending over the hips (palms down, back extending in a downward arc, shoulders extending), and eyes looking at the direction of the hands. Pay attention to the elongation of the spine and the opening of the crotch.

Combination tips: usually practice simple bare-handed rolling first, and then practice bending over and stretching your arms to roll. The rhythm and number of exercises can be arranged freely.