像跨栏运动员那样伸展。 准备一个支架。 伸展脚踝。 摆对姿势。

I'm interested in that, but I only have a few mins. Can you give me at most the first 500 characters of a detailed explanation in English about that?
To perform this, sit on the floor with one leg extended in front of you, and the other one drawn up with the knee bend and your foot flat on the floor. Reach forward with both your arms to touch the toes (or reach past the toes) on your extended foot. Keep your leg straight with no bend in the knee, and hold it for 5-10 seconds. Repeat this several times on both legs. This is performed similar to a push-up and builds abdominal strength and endurance. Lay on your stomach, and then lift yourself u