1 First do warm-up activities, jump rope for five minutes, neither too fast nor too slow, and keep the heart rate between 1 10~ 130. Then, turn your waist, knees and neck to relax your muscles and prevent strain.

Try to put your legs at the right height, windows, walls, etc. Generally speaking, it is recommended that people over the age of 16 adopt the static pressure method: keep one leg pressed for 30 seconds, and then change the other leg, and press each leg for about 5 times.

Then you need to fully stretch the ligaments of your body. After all, the split action needs the cooperation of all ligaments, and the static pressure method is also used. Leg press's principle is: acid adds pain. Otherwise, it will hurt the ligament!

Then gradually try the vertical fork, the front legs are fixed, and the rear legs are gradually moved back. Pay attention to non-slip!