The physical fitness test of college students takes one minute for sit-ups, one minute for freshmen and sophomores, and 27 minutes for juniors and seniors.
College students only take 1 minute sit-ups, and each student is assessed once every academic year, which is recorded on the registration card of National Student Physical Health Standard.
The total score of the school year consists of the sum of the standard score and the extra points, with a full score of 120. The standard score consists of the sum of the scores of individual indicators and the product of weights, with a full score of 100. According to the measured results, the bonus points are determined, that is, the bonus points with a score exceeding 100 are added, with a full score of 20 points; Girls 1 minute sit-ups and 800-meter running, and the bonus range of each index is 10.
The technique of doing sit-ups for college girls is effortless.
1, cooperate with breathing
Reducing the stomach needs to cooperate with breathing, and the muscles of the lower abdomen will become tight to achieve the effect of reducing the stomach.
When practicing: exhale in the ascending state (when exerting force) and inhale in the retreating state. Be still, for example, keep an angle of 45 degrees, keep normal chest breathing, and don't hold your breath.
Usually: Abdominal breathing helps to tighten the transverse abdominal muscles. When inhaling, feel the abdominal cavity lift inward and upward, and exhale deeply after inhaling fully. When you sit, stand or walk, you can consciously take abdominal breathing and form a habit.
Don't hold your head with your hands.
According to the normal understanding, when doing sit-ups, we cross our hands behind our heads, and then when sitting up, we use our hands to drive our bodies. Although this is very scientific, it is easy to cause neck strain and the exercise effect will be reduced. So when we do sit-ups, we can put our hands on our chest.
3. Ascending height: maintain an angle of 45 degrees.
Many people blindly believe that the higher you get up when doing sit-ups, the better the exercise effect will be. Actually, this is not right. When we get up, we only need to keep a 45-degree angle, so that the abdomen can be squeezed better and the slimming effect is better.
4, the speed is right
Many girls think that the faster you do sit-ups, the better you lose weight. In fact, the faster the speed, the less pressure on the abdominal muscles. The correct way is to slow down as much as possible and exercise the control ability of abdominal muscles.
The most correct speed should be to get up faster and go down slowly.