First of all, lie on your back (it is best to get a cushion or something, because the bed is usually too soft, if it is not a padded bed, you can consider it), support your upper body with your elbow (3060 degrees from the ground), and do short pedaling. Note that it is not done with one leg, but with both legs together, and it must be standard. You can bend your legs when they are at right angles to the ground, and stretch your knees forward when you try to touch your chest. At first,
Then it can be gradually increased. Don't stop after you finish, curl your legs and lie flat first. At this time, your legs extend obliquely upward, making an angle of 60 degrees with the ground, 46 breaths, 45 degrees downward, 46 breaths, 30 degrees downward ... and then your upper body is upward, (you can't support your legs with your hands) to make an angle of about 30 degrees with the ground, and keep breathing for 68 times. At this time, you can lie flat slowly. if
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