How to do sit ups??? Urgent, the correct way to do sit ups How to do sit ups

This is very about waist strength, and I don't think I usually practice much. There should still be some time before the exam, and you can only rely on some skill like you. Teach you a few tricks to save effort.

Skill. 1. Clever use of hands: do not hold your head with your hands, put them next to your ears, so that it will be easier, and when you are weak in the back, you can stretch your hands forward a little to obtain upward strength of your body by reaction force.

Skill. 2. Use the reaction force of the mat: When lying down, use the elasticity of the mat to bounce yourself up, which will save some effort.

Skill. 3. If you can't get up when you lie down, don't lie down your whole body, lie down halfway.

The above are some labor-saving skills, the essence is still waist strength, waist strength can't keep up with a lot of skills, it's useless. But these are some non-standard skills, the teacher is strict and there is no way, generally the physical education teacher will pity the jade, pure hand fighting, hope.

The main exercise of sit-ups is the abdominal muscles, and it is very easy to control the strength of the abdominal muscles!

Lie down, bend your calves, and hold your head and waist in your hands. If you really don't understand it, you can apply for skipping rope to the teacher.

It is divided into waist and abdomen force and buttocks as the fulcrum force, cross to do, very labor-saving.

1. Lie on your back, put your legs together, raise your hands, use your abdominal muscles to contract, swing your arms forward, quickly become a sitting position, continue to bend your upper body forward, touch your feet with both hands, and bow your head; Then revert back to a seated position. Lack of hand burning.

2. If you take this to practice sit-ups continuously, the speed should vary from person to person, you can try to do 5 times a minute at first, and then slowly increase until it reaches about 30 times.

3. Before doing sit-ups, in order to avoid muscle strain, you need to do warm-up exercises first, put your hands on the sides of your ears, move your hands to your knees when you get up, and finally bend your body for 2-3 seconds, and then slowly return to the starting position and inhale.

2. After the warm-up exercise, we lie flat on the mat, bend our legs at the knees, form a 45° angle between the calves and the ground, and step on the ground smoothly with the soles of our feet. Then, we will place our hands on the sides of our ears and move our hands towards our knees as we get up.

3. At this time, we need to relax our neck and shoulders, straighten our head, separate our chin from our chest, exert our abdominal muscles, slowly lift our shoulders off the ground, and cooperate with breathing.

4. Next, we keep our body bent for 2-3 seconds, and then slowly return to the starting position and cooperate with the inhalation. Repeating a few sets like this can play a role in **** and exercising abdominal muscles.

1. You must lie on a flat floor, remember that it must be flat, otherwise it will affect the movement, and then curl your knees to about 90 degrees, your back is close to the ground, and your hands are on both sides of your ears.

2. The abdomen should start to exert force, so that our head and upper body slowly leave the ground.

3. Slowly raise the body off the ground, at this time, the waist and abdomen must exert force, remember to use the strength of the hands or feet to support the body strength.

4. Bring the upper body closer to the knees, pay attention to the upper body must be straight, feel the abdomen and exert force again, and do not head too forward.

5. Slowly use the waist strength to restore the upper body to a flat lying state, remember that in these processes, the feet cannot be moved, and the movement effect will not be achieved.

6. It's okay to repeat this action, but remember that it must be stopped in moderation, and if you are tired, you must stop, because non-standard actions are likely to cause injury to the body, so you must be in the best state and make the most standard action.

Beginners canDivide into several groups to do, such as 2-3 groups, and make 10-20 in one groupAfter doing a set, the whole person can lie on the supine board and raise his hands over his head and straighten, stretch forward as much as possible, so as to stretch his abdomen, and do sit-ups after about a minute. And so on. Until you're done with these sets.

Beginners should avoid doing too many push-ups at once.

Beginners can rest their hands on their sides, and when they have adapted or improved, they can cross their hands over their chest. Finally, try to cross your hands behind your head, but each hand should rest on the shoulder on the other side of your body. Do not cross the fingers of your hands behind your head to avoid straining the neck muscles when you exert force, and this will also reduce the workload of the abdominal muscles.

Lie on your back on the mat with your knees flexed at about 90 degrees and your feet flat on the ground. Do not immobilize your feet on flat ground (e.g. by a partner pressing your ankles with your hands), otherwise the flexors of the thighs and hips will join the work, reducing the workload of the abdominal muscles. In addition, straight-legged sit-ups will increase the burden on the back and easily cause damage to the back.

Decide where to place your hands based on the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups.

When doing sit-ups, people have to lie down, the center of gravity drops, if the cushion is too soft, it is easy to make the waist lose support, make the lumbar spine uncomfortable, and also deform the action, so that the action is not in place, thus affecting the effect of the exercise. For example, the thickness of the mat in the gym is generally 2-3 cm, and the bed and sofa may also be thicker or thinner, which does not affect the exercise. For beginners, sit-ups can be exhausting and can be done as much as you can.

Beginner workouts can be divided into several groups to do, such as 2-3 groups, one group of 10-20, rest for about 1 minute and then do the second group, and so on.