In the practice of sit-ups and push-ups, a small number of people may have achieved super results inadvertently and effortlessly. Most people, even experienced athletes, think that sit-ups are exercises that make you lose weight quickly. 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 your back in a flat chair. 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.

After the chair is selected, you can lie directly on it. When you are lying in a chair, you need to find a comfortable point and lie flat in the way you are used to. Don't put pressure on your muscles. Lying down doesn't mean putting all your weight on you.

When you relax, pay attention to the details: your shoulders should be 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 rest on the ground easily. Of course, if the length of the chair allows, you can put your legs together and put your feet flat on the chair.

Start touching the lever, reach out your hand and stretch forward until you touch the lever, and remember where you touch the lever, which will help you decide where to put your hand. If there is no mark, ask your coach where you should put your hand on the lever.

Generally speaking, if you want to exercise your chest, you need the width of the two bars to be wider than usual. On the other hand, if you want to exercise your triceps, 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.

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 can help you with your 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.

With the weight loss, the plan should be adjusted, such as the intensity and time of training. When you are 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 push too hard, it's easy to hurt yourself.