1. The positive pressing leg faces an object of a certain height, such as a high platform, a table or a chair, and the legs stand together. Lift the left leg and place the heel on the rib, lift the toe, bend the ankle tightly, put both hands on the left leg knee, straighten the legs, and at the same time, be sure to retract the hip, bend the upper body forward, and do the vibrating pressing leg movement forward and downward, gradually increase the strength, and then do it on the other leg, according to the degree of flexibility, You can use your elbow, forehead or even jaw to touch your toes in turn;
2. The side leg is supported by the right leg, with the toe slightly turned outward, the left leg lifted, the heel placed on the rib, the toe lifted, the ankle flexed, the right arm raised, and the left palm placed in front of the right chest;
3. Straighten the legs, erect the waist, open the hip, and press the upper body to the left. Hips and waist will be exercised in this exercise. During the operation, attention should be paid to the extension of the toes of the supporting legs. The pressed legs should be as far forward as possible to top the hip, the left arm should be tucked in the shoulder, the right arm should be raised upward, and the head should be extended backward. At the same time, the legs should be pressed to the shoulder, and the amplitude should be gradually increased until the toes can contact the back of the head.