1. Lie on your back on the mat, with your shoulders on the mat, knees bent, abdomen and thighs at 90 degrees, thighs and calves at 90 degrees, hands crossed behind your head, elbows bent and elbows forward.

2. Sit up straight with your head down and cover your chest. Your movements are very coordinated. Your elbow touches your knee. When sitting up, the buttocks can't leave the cushion surface. You can have a companion to press your feet. When doing sit-ups, you should cooperate with reasonable breathing, exhale when lying on your back, and inhale when lying on your back. However, if the whole inhalation process is completed mechanically, it is unfavorable to the completion of the action.

3. Inhale during supine. When the shoulder and back touch the cushion, hold your breath and abdomen, and gradually lift your upper body. When the upper body is lifted to the abdomen, inhale quickly and bend the head forward to complete the action.

According to the national primary school sports standards:

Boys and girls sit-ups are up to standard:

Excellent: 43-50, good: 35-42, passing: 22-34, failing: 14-2 1.

Among them, 30 were qualified, 40 scored 80 points, more than 40 were excellent, and 50 scored 100.

Extended data:

Five misunderstandings

Myth 1:

Some people don't have time to go to the gym to exercise, and they will choose to do some basic and effective simple exercises at home in order to lose weight.

Sit-ups are a way that many people choose. Many people think that as long as they keep doing it, they can achieve the goal of losing weight.

Error correction: Simply relying on sit-ups can only achieve local fitness effect, because sit-ups are directly aimed at abdominal muscle groups, and the effect of long-term exercise may strengthen abdominal muscle strength, but other parts of the body, such as thighs and buttocks, get less exercise.

Therefore, the first thing to pay attention to is to effectively combine sit-ups with other fitness methods in order to achieve a perfect weight loss effect.

Myth 2:

Usually, many people do sit-ups quickly and fiercely, thinking that this is the performance of strengthening abdominal muscles. In fact, it is easy to strain the abdominal muscles.

Error correction: The correct way is to cross your hands on your chest and control your abdomen when sitting up. Or increase the difficulty, hold heavy objects with both hands, and increase the exercise effect.

Myth 3:

Many people will naturally deviate in a certain direction when doing sit-ups.

This is not right, it will make the abdominal muscles move unevenly and lose their shape.

Error correction: You should try to control the direction of supine, don't deviate from the straight line, and slow down to exercise the control ability of abdominal muscles. It is best to feel the movement of abdominal muscles when you get up.

Myth 4:

Some people think that the slower you do sit-ups, the better the effect.

Error correction: it is helpful to slow down the speed appropriately, but the effect is poor if the speed is too slow.

The most correct speed should be to get up faster and go down slowly, and the effect is the best.

Myth 5:

Most people do sit-ups with their hands behind their heads and their fingers crossed. (deduction)

Error correction: This is the biggest misunderstanding of sit-ups. Even some PE teachers teach students this way, which is totally misleading.

Such gestures will put a burden on the cervical spine. The harder you buckle your head, the greater the load. The correct way is to put your hands on your ears, and then put them inward (probably in the middle of the back of your head and outward). Just put your hands there gently, not too hard.

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