When folded in half, the chest and middle waist are bent backward 180 degrees, and the head is close to the buttocks, which can be kept for a period of time. First, start from the lower back, lie on the floor or bed, support yourself with your arms, and bend your upper body backwards. But remember, you can't leave the ground or bed when your navel is up about 10 cm, which will make your back feel pain. Only in this way can we train the chest and the middle waist, and it is useless to train the big waist to fold. If you are a girl, your usual habits are also very important. When sitting, remember to straighten your back and try to be a little concave. There are many ways to practice concave back, such as putting two hard pillows on your back when you sleep. My back hurts at first, but it will get better gradually. You can also stand against the wall, put two books or a thick pillow on your back, and then keep your shoulders and hips close to the wall for an hour every day, or practice twice for 30 to 50 minutes each time. Remember to get into the habit of holding your chest out at any time, just like some boys who often bend over will have some humps on their backs. If you often practice concave back, keeping your back up will become a natural habit. This habit is very useful for practicing folding in half, so whether you are sitting, standing, walking, squatting or lying down, you should keep your back up when you sleep, especially when you sleep, slowly lift the things under your back, no matter how high the mat is. Your head and hips can't leave the bed or floor. I will be surprised when I get up in the morning, and my waist will become soft, but I will bend back and not forward. Of course, my back will hurt after a long time, but in order to make my back softer, it is worthwhile to sacrifice it. Usually pay attention to try not to bend forward. If something falls, squat down with your back straight and pick it up, or bend your legs forward and pick it up, or keep your back straight. At any time, get rid of the habit of crossing your legs. Another habit is to get up every morning, practice on your knees, and find your hips when you come down. Then there is passive waist pressing. Lie on the ground or on the bed and find a partner to help you press your waist. When pressing, keep your arms straight and press your head on your hips. Hold it for a while and then press it. In addition, leg press and split legs also need to be practiced, and it is also helpful for leg press and hind legs to practice folding in half.

There is only one word, that is, practice every day. It is more convenient for girls to practice. If you have nothing to do, you can bend your back, or let your partner's best friend hold your back and bend back. When walking, you can often bend your back, that is, your head leans back to drive your chest and waist to lean back, especially for girls with fair skin, who can show their beautiful necks to pedestrians and look beautiful and lively. It takes 2-5 hours to keep moving after practicing folding in half every day. You can even sleep with your head buried in your hips and let others tie your arms and thighs together. You'll get used to it later. When you get up, you will find that when you want to bend forward, your back is stiff, and even when you sit, you have nothing to bend back. ...