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Sit ghd hair on the knees in a supine abdomen oblique board; elbow flexion, elbow pointing to both sides, two hands holding up a short ramp to the top of the bar; legs together, knees, back and feet on the board; to abdominal muscles contractile force under control, so as to leave the hips and lower back bench face, pelvis, ribs close to the chest, so that the abdominal muscles in the "peak contraction" bit; pause to control the tension of abdominal muscles, hips and legs slowly slow down to restore, which requires no contact with board feet, and then make the next move; a group to do 20 times, go to the next after the end of the device at a training action. Standing on legs ghd straighteners cheap above the knees hanging head held below the horizontal bar; jump, horizontal bar holding two palm forward, spacing slightly more than shoulder width, arms straight, body and legs hanging, legs together, knees into a 100 degree angle of about and maintained throughout the course of action perspective; to control the contraction of abdominal muscles, lift the legs, pelvis inward to compress the chest ribs slightly forward at the same time, let the abdominal muscles in a "peak contraction" bit; Pause to control the tension of abdominal muscles slowly down, be restored to the starting position. A group to do 20 times, so eight training cycle in action as a group; according to their specific situation, and so ghd straightener 1-3 group.