What is the correct posture for sit ups and the most strenuous posture?

Don't press your legs and take a breath Of course, 8 to 90 percent of people who are fat in sit-ups don't do much, you must have speed. To have a certain explosiveness, after doing one, the head goes down quickly, falls on the mat, to have a little force, it will not hurt, and then there will be inertia, just this inertia, quickly do the second, the third sit-ups for a minute 57 I have never practiced It is estimated that it is innate. Lying on your back, the abdomen and thighs are 90 degrees, the thighs and calves are 90 degrees, the body is in the shape of a flying fish, and the lower legs can be cushioned.

The action is only the compression of the abdomen, which causes the bend of the spine bones, so that the ribs of the chest are pressed against the pelvis, and only the abdominal muscles are in place"Peak contraction"state, pause for a while, and then control the tension of the abdominal muscles, and slowly stretch the spine bones down and restore. Note: The position of the hands has a direct effect on the amount of pressure in the abdomen contractions.

There are supine and flat beds, both of which are regular. The height can be adjusted by oneself. Most.

<>1. First of all, lie on your back on the mat, bend your knees to about 90 degrees, and put your feet flat on the ground. Do not immobilize your feet, such as pressing your ankles with your partner's hands, otherwise the flexors of the thighs and hips will join the work, which will reduce the workload of the abdominal muscles, and the straight-legged sit-ups will add to the burden on the back, which is easy to cause damage to the back.

2. The left and right feet can be slightly separated, basically the same width as the shoulder, the whole back is basically fit with the ground, the arms are bent at the elbows, the hands are supported under the head, and the elbows are pressed down to the ground as much as possible to fully open the chest.

3. Raise your hands up, use the abdominal muscles to contract, swing your arms forward, quickly count into a sitting position, when the abdominal muscles pull the body up, keep this off-the-ground posture for 4 seconds, exhale, so as to ensure that the muscles in the deeper layers of the abdomen are involved in the work at the same time.

4. After raising the body 6 to 12 inches off the ground, tighten the abdominal muscles and pause slightly, then slowly lower the body back to the original position, and repeat this action 2 times.

5. When the back hits the ground again, you can start the next cycle of action, straighten the arms diagonally upward, the angle with the ground is about 45 degrees, bend the legs, use the strength of the abdomen, tend to form a sitting position, insist on about 4 seconds, then lie down, and then repeat the above actions.

6. After completing the above actions, you can start the next cycle of action, lie flat on the ground, put your hands on both sides naturally, keep your legs stretched straight and straight, and raise them directly above, at this time, the back and head need to be kept close to the ground, stick to this posture for about 4 seconds, and then repeat.

7. Do a good job of the initial action of sit-ups, hold the head, and then carry out the left hand and right leg, and then the right hand and left leg, and then lift the two alternately to exercise, each action is checked for about 4 seconds, special attention should be paid to the fact that this action does not need you to be particularly fast, but it needs to be done completely and this, otherwise it will not achieve a better effect.