1. Choose a wooden chair, and then bend down, and the height is stuck below the hip joint (thigh root).

2. Shoulders sink, slightly retract, chin adduction, and core muscles tighten to maintain normal physiological curvature of spine. From the side, your ears, shoulders, hips, knees and ankles are in a straight line!

3. Grab the dumbbell or barbell, then drive the back muscles to pull the barbell above the abdomen (don't bend over when pulling it up), stay for one second, squeeze the scapula, and then slowly recover!

Trojans lift their legs.

1. Fix the car body on the leg lifting equipment very stably. It is required to hold the handle tightly with both hands, keep the upper body close to the backrest, look straight ahead, tuck in the abdomen and hold out the chest, put your legs together vertically downward, and straighten your feet.

2. Quickly lift your legs to be flush with the ground, stay for 1-2 seconds, and slowly lower them to their original positions.