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, core muscles tighten, and maintain the normal physiological curvature of the 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 the waist when pulling it up), stay for one second, squeeze the scapula, and then slowly restore!

Trojans lift their legs.

1. Fix the 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 raise your legs to the level of the ground, stay for 1-2 seconds, and then slowly lower them to their original positions.