1. posture: her hands and pull the rubber band fixed (or held 1-2 kg dumbbells) set chest, supine
2. supine: Home side of the body with both hands. Straight legs held at right angles with the upper body, and then smooth down; or leg raise Taitun, try to reach top of the head with toes
3. standing position: hands crossed behind home, his legs do not move, rotate around the body as much as possible
4. Standing: gymnastics club holding hands and set aside, and legs straight, upper body lean backwards.
5. standing: her hands on his hips, straight legs, upper body slightly forward, to the waist axis turning left and right.
6. prone position: hands crossed behind home, raised his head and upper body as far as possible
7. Standing: gymnastics club holding hands and set aside, and chest squat 10-15 times. Gymnastics club can also hang a small dumbbells and other heavy objects at both ends, increasing the load
8. standing: her hands on her hips, eyes flat as the front of the toes again.