Action summary
Trainers sit on the edge of a support about knee height (the support consists of a flat and hard bench, wooden bed, etc.). , convenient to borrow), hold the edge with both hands, straighten your legs together, lean back properly, drive your feet to lift 5- 10 cm off the ground, keep your abdominal muscles in a state of contraction and tension, and retract your chin forward to make your body in a straight line to complete the preparation posture; Exhale and gently bring your legs as close as possible to your body until you reach the limit, then keep this posture 1 second, then inhale and move back to straighten your legs, and so on.
Action mode
On the premise of tightening the core and keeping the upper body stable, train the abdominal core muscles through leg flexion and extension to enhance the core strength.
Speed rhythm
The rhythm of leg retraction, pause and leg extension is 2- 1-2, and 2 seconds-1 sec -2 may not be controlled accurately, so you can slow down the speed appropriately and move at a constant speed.
physical data
1. The distance between the sitting posture and the edge of the bracket is about 5 cm, which should be adjusted according to different personal circumstances. The criteria for judging whether the position is appropriate are that it can not only support the body to get sufficient leverage, but also leave enough space to avoid being caught by the edge when straightening;
2. The angle between the upper body and the water surface should be no less than 60 degrees as far as possible to ensure the intensity of action (when the core strength is insufficient, the angle can be adjusted appropriately, and the upper body can be stabilized with the help of both hands, and the core strength will continue to move closer to the action standard);
3. When the legs are straight, the height of the feet from the ground is about 5 ~ 10cm, and when the legs are closed to the body, the distance between the knees and the chest is about 15 ~ 25 cm.
It is also a condition to ensure the intensity of action (when the core strength is insufficient, you can appropriately increase the height of your feet from the ground or increase the distance between your knees and your body to reduce the difficulty, and move closer to the action standard with the enhancement of your core strength);
4. If the support is wide enough, the position of hands should be at the sides of the body as far as possible. If the support is not wide enough, the hand can only be put back, the distance from the body should be as narrow as possible, and the support should not be too far behind.
Action essentials
1. Straighten the spine, brace the life door, adduction the mandible, virtual collar top, look ahead, and keep the upper body straight;
2. Use the heel to pull the leg flexion and extension, and try to walk in a straight line;
3. Use the strength of both hands to stabilize the upper body and try to reduce the situation of shaking back and forth during exercise;
4. Relax the waist span and create more physical activity space for leg flexion and extension.
Easy to make mistakes
1. The upper body is curled up, hunched over, looking down at the feet, and the center of gravity is too forward, so that the legs can't bend and stretch in place;
2. The angle between the upper body and the horizontal plane is too small, and the distance between the upper body and the ground is too far when the legs are straight. After the difficulty is reduced too much, the pressure on the core is insufficient, which affects the training effect;
3. Improper leg movement route, such as the legs are straight forward and backward, and the feet are lifted after translation, which does not keep the straight leg movement, which is not conducive to the improvement of leg strength and the stretching of related ligaments, and will eventually affect the subsequent progress;
4. The movement speed is not balanced, and the speed of flexion and extension is fast and slow, and the leg does not stop properly after recovery;
5. During the exercise, the upper body shakes back and forth obviously, and the shaking range is too large.
compensation technique
1. Straighten the spine, hold the life door, retract the jaw, push the collar with virtual strength, and look forward to form a good exercise posture;
2. Keep an appropriate angle between the upper body and the horizontal plane, and keep an appropriate distance between the feet and the ground, so that the core can be fully exercised;
3. When bending your legs and stretching your legs, pull your heels to keep moving in a straight line at a constant speed, close your legs, breathe and stretch your legs to inhale, and coordinate your breathing with your movements;
4. Relax your waist to avoid body tension and stiffness. When your core strength is insufficient, you can help stabilize your upper body with your hands.
The above is the personal arrangement of sitting posture and bending knees, hoping to provide some reference for everyone, and the shortcomings still hope to be criticized and corrected.