1, in the practice of sit-ups and push-ups, a small number of people may unexpectedly achieve super-strong results through small efforts. Most people, even experienced athletes, think sit-ups are a quick exercise to lose weight. However, this is not the case. Sit-up push-ups require athletes to make an exercise plan through accurate calculation according to their own situation.

You can lie on the flat chair and do supine exercise. First of all, the chair should not be too soft or too hard. A chair that is too soft will change your posture when you lie on your back, and a chair that is too hard will make your back uncomfortable.

3. After choosing the chair, you can lie on it directly. When lying in a chair, you need to habitually find a comfortable point to lie down. Don't put pressure on your muscles. Lying down doesn't mean putting all your weight on your body.

4. When the whole body is relaxed, pay attention to the details: the shoulders are naturally flat to avoid stiffness. You can't stand up straight, but you should bend slightly. If it's too curved, it's like lying on your back and committing suicide. Finally, focus on your feet and let them land easily. Of course, if the length of the chair allows, you can put your legs together and put your feet flat on the chair.

5. Start touching the lever, reach out and keep it straight forward until you touch the lever, and remember where you touch the lever, which can help you decide where to put your hand. If there is no mark, ask the coach where his hand should be placed on the lever.

Generally speaking, if you want to exercise your chest, you should ask the width of the two bars to be wider than usual. On the other hand, if you want to exercise the triceps brachii, you must narrow the distance between the levers. According to different standards, follow the coach's advice and put your hands in the right position.

7. Then you can gradually push the lever up and down from the chest. Remember to inhale when you push the lever up and exhale when you push it down. Coordinating breathing helps the next training. In the case of repetition, stretch your arm as much as possible, no matter whether it is aggravated or not. Stretch your arm at least 10 to 12 times.

8. With the weight loss, the plan should be adjusted, such as the intensity and time of training. When you get used to one load, try the next one. One trick is to lighten the load, but repeat it several times at the beginning of each training. Stretch yourself to the limit, but don't be too demanding, it's easy to hurt yourself.