How to do sit-ups correctly
1, lie on your back and bend your knees
Bend your knees, lie flat on the ground, slightly separate your left and right feet, completely fit your body with the ground, bend your arms, put your hands under your head, press your elbows down as much as possible, and open your chest completely.
Step 2 look up
Slowly raise your head, lift the upper part of your back off the ground, and at the same time tighten your chin downward. Look at your abdomen and keep this off-the-ground posture for a few seconds and repeat it twice.
The angle between the right arm and the ground is 45 degrees.
Keep your back above the ground and let go of your hands behind your head. Straighten your right arm obliquely upwards, making an angle of about 45 degrees with the ground. At the same time, put down your left arm and straighten it with your left side. Be careful not to touch the ground and keep it parallel to the ground.
Step 4 swing your arms alternately
Keep your head and shoulders off the ground, keep your left arm swinging upward at an included angle of 45 degrees with the ground, while your right arm swinging downward, parallel to the ground, without touching the ground, and swing back and forth four times alternately. Get your back off the ground and stretch your arms. Both arms are extended upward at the same time, and the included angle with the ground is expanded to 60 degrees. Straighten your legs and lift them directly above. Keep your feet facing the ceiling so that your legs are perpendicular to the ground. Keep your back and head off the ground for a few seconds.
5. Bend your knees 90 degrees.
Lift your legs, bend your knees, and lower your calves so that the thighs and calves form a 90-degree right angle. Don't change your posture, put your arms back, hold them on the back of your head, open your chest and look at your abdomen.
Step 6 bend your knees and lift your legs
The calves crossed each other. First, the right calf is on it and held for 4 seconds. During this period, the upper body should be balanced, and the posture of the back and head off the ground should remain unchanged. Be careful not to cross your arms and open your chest.
Matters needing attention in sit-ups
Prevent overwork
Lie on your back, put your feet flat on the ground, keep your knees shoulder width apart, open your arms as far as possible, hold your ears with your hands half clenched, and bend your knees 90 degrees to prevent your waist from being injured by excessive stress.
Breathing and speed
Breathe normally during sit-ups. Don't hold your breath, and don't accelerate your exhalation. When exhaling, exercise all the muscles in the deep abdomen. When doing sit-ups, the speed should not be too fast. Whether you get up or fall, you should slow down appropriately.
Put your hands in the right place.
The strength of the abdominal muscles determines the position of the hand. When doing sit-ups, you can put your hands near your sides at first, and then put your hands near your head when you are proficient, so that your abdomen will be stronger and the effect of slimming your abdomen will be better.