1, sit-ups

Lie on your back, put your legs together, raise your hand, contract your abdominal muscles, swing your arms forward, and quickly become a sitting position. Keep your upper body bent forward, touch your feet with your hands and bow your head. Then return to the sitting position, and so on.

Step 2 push-ups

To achieve a perfect starting position of push-ups, the body must be kept in a straight line from the shoulders to the ankles, the arms should be placed on the chest, and the distance between the hands should be slightly wider than the shoulders. This can ensure that each movement can exercise the triceps brachii more effectively. ?

When doing push-ups, it takes 2 to 3 seconds to completely put down your body. Finally, the distance between the chest and the ground should be about 2 to 3 cm. Then, you should immediately prop it up and return to the starting position.

Precautions:

First, sit-ups

1, gradually increase the number of repeated sit-ups.

For a participant who just started to train abdominal muscles with sit-ups, the number of sit-ups should not exceed 10 repetitions. After each sit-up, he should stand up or lie down to rest and let his abdominal muscles relax 10 minutes or more.

2. Sit-ups slowly.

Mainly for the endurance of abdominal muscles. Therefore, only by doing sit-ups slowly can we really train the endurance of abdominal muscles.

Second, push-ups

1. Exercise step by step, from easy to difficult, from less to more, from light to heavy.

2. According to your physical condition, choose the appropriate exercise mode and control the exercise load.

3. Be prepared, relax and prevent injury and muscle stiffness.