Lie flat on the mat, with your hands and fingers crossed behind your head, your feet on the mat, your knees slightly bent apart, and your thighs slightly at right angles. Elbows are naturally relaxed, close to parallel, with head down and eyes fixed on elbows. Sit up with your quadriceps and abdominal muscles, touch your knees with your elbows, then relax and lie down on the mat quickly, and so on.

2. Breathing rhythm.

The moment you lie on your back and sit up hard on the mat, you hold your breath, shout when your elbow touches your knee, and suck when you lie down. As time goes on, the frequency of breathing is accelerating. Remember to relax.

3. Auxiliary action exercises.

To improve the strength of abdominal muscles, the number of sit-ups will gradually increase by hanging legs and lifting legs at both ends or in situ.

4, easy to make mistakes.

Some students pay attention to quantity rather than quality in the process of doing sit-ups, so it is easy to be judged not to count, so it is the safest way to increase the number on the basis of ensuring quality first.

Extended data:

Precautions:

1. Gradually increase the number of sit-ups.

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

Do 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.

3. The action of sit-ups

The muscles in the upper abdomen of human body mainly include rectus abdominis, external oblique abdominis and internal oblique abdominis. Therefore, if sit-ups are all carried out in the sagittal plane (shoulder-parallel sit-ups), the training effect of external oblique muscle and internal oblique muscle will be obviously limited. Only by increasing the rotation of the longitudinal axis of the body (from the right shoulder to the left leg and from the left shoulder to the right leg) can abdominal muscle training's uncoordinated state be avoided.

In addition to the movements of the upper body, in order to avoid overloading the lower abdominal muscles to bend the hip joint during sit-ups, the knee joint should also bend during sit-ups.

However, this supine posture will limit the training effect of lower abdominal muscles after doing sit-up training. Therefore, for middle-aged men and women whose main training area is lower abdominal fat, proper knee bending and leg lifting can train lower abdominal muscles more reliably and achieve the purpose of training abdominal muscles (upper abdomen and lower abdomen).

Reference: Baidu Encyclopedia-Sit-ups