1. Do warm-up activities first, 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.

2. 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.

3. Pull the ligaments of the body in an all-round way. 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.

4. Then gradually try the vertical fork, the front legs are fixed, and the rear legs gradually move backwards. Pay attention to non-slip.

5. Forks need enough willpower. You need to find a little friend to press it for you. A fork can help you open your crotch. Whether it's beautiful dance or cool leg technique of martial arts, you need to open your crotch.

6. Practice for a certain time and you will succeed. Don't give up practicing after success. You should persevere and challenge the opening of ligaments with greater difficulty, not limited to 180 degrees.