Rollback is done as follows:

1, preparation posture: prone on the ground, forehead on the ground, legs together, heels tight, hands straight forward.

2. Put your hands on both sides of your chest, hold your palms on the ground, and prepare your feet.

3, palm support, upper body push up, arms straight, shoulders sinking, don't shrug.

4. Go back and find your ass with your head. Pay attention to clamping your legs and don't separate them.

China's basic essentials of waist rolling after dancing.

1, before practicing this movement, you should fully warm up and exercise, which can effectively avoid injury.

2. Remember not to hold your breath when doing actions, but to straighten out your breathing.

After practice, the waist should be relaxed, so that the waist can be adjusted.

4, practicing waist, not a day's work, requires long-term practice. As long as you persist, you can get good grades.