Correct method of sit-ups 1, starting posture

Lie flat on the bed or on the ground. Bend your knees, lift your calves, don't let them fall, and put your head in your hands.

2. Course of action

In the posture of keeping the calf down, try to curl the upper body forward, so that the body will not actually be lifted very high.

Step 3 breathe

Inhale when curling forward and exhale when leaning back.

4, pay attention to the main points

When curling forward, the waist should sink, cling to the bed or ground, and the abdominal muscles should contract as much as possible.

Feet: Put your feet on the ground with hip width apart, and be careful not to hook anything with your feet to stabilize your body.

Abdomen: Pay attention to the feeling of abdominal muscle contraction. Maintain the continuous contraction of abdominal muscles during the whole movement.

Head: Keep your head and torso straight. If you turn your head to both sides, it will fatigue the neck muscles and increase the risk of injury. ) look ahead. If you keep your eyes on your knees during exercise, your head will lean forward too much.

Hands: Don't cross your hands behind your neck, or your neck will be easily pulled, causing discomfort. Put your empty fists behind your ears, or cross your hands on your chest.

Mouth: Just breathe normally. Exhale when you get up and inhale when you put it down. Exhale forcefully when you get up will affect the strength of your movements. Exhale slowly.

Shoulder: Many people are used to hugging their chests when doing movements. Although this can make the movement easier, it also increases the pressure on the upper back and neck. During the movement, try to make the chest close to the pelvis, and always keep the shoulders and upper back naturally stretched.

Lower back: The coccyx and lower back should always be in contact with the floor.

Back: the angle of upper body lifting should not exceed 45? .