1, squat down and relax in the upper abdomen. Beginners can squat a little more, which will help the movements to be more obvious. After being proficient, they can bend their knees slightly.

2, the lower abdomen exerts force, the center of gravity is on the heel, the lower abdomen is closed, and the upper abdomen is relaxed.

3. Abdomen, relax the lower abdomen.

4. Chest out.

When training, you need to fully exercise and repeat four actions in a row.