What are the skills of sit-ups in the senior high school entrance examination? We know that the results of the senior high school entrance examination determine the high school we will go to in the future, which undoubtedly paves the way for getting into a good university. What are the skills of sit-ups in the senior high school entrance examination?
What are the skills of sit-ups in the senior high school entrance examination? 1 Correct methods/steps of sit-ups
Starting posture: lying 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.
Action process: 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.
Breathing method: inhale when curling forward and exhale when falling back.
Note: when curling forward, the waist should sink, cling to the bed or ground, and the abdominal muscles should contract as much as possible.
Feet: Feet are hip width apart and placed on the ground. Be careful not to hook anything with your feet to stabilize your body, because this will reduce the training effect of abdominal muscles.
Abdomen: Pay attention to the feeling of abdominal muscle contraction. Keep the abdominal muscles contracting during the whole movement, so that you can exercise the transverse abdominis, which is a kind of fine muscle that spans the abdomen. Strong transverse abdominis helps to get a firm abdomen.
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. Looking forward, 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.
In fact, the exam is not only to test knowledge, but also to master skills. Sometimes if you master a skill, you will find it relatively simple. For people without skills, after studying hard and practicing hard, you may be at a loss. So friends might as well try the sit-ups in the senior high school entrance examination I mentioned above.
What are the skills of sit-ups in the senior high school entrance examination? First, 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 are sitting, standing or walking, you can consciously take abdominal breathing and form a habit.
Slimming principle: This breathing method can ensure that all muscles in the deeper abdomen participate in the work at the same time.
Abdominal breathing may not be used to it at the beginning of practice, or even suddenly I don't know how to breathe, but this breathing method not only helps to stimulate gastrointestinal peristalsis and promote the discharge of waste in the body, but also makes the air flow smooth and increases vital capacity. In addition, abdominal breathing is a good way to prevent constipation.
Second, don't hold your head in your hands.
According to the normal understanding, when we do sit-ups, our hands are crossed behind our heads, and when we sit 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.
Weight loss principle: put your fingers crossed behind your head, which will easily lead to back bending, lumbar disc compression and spinal injury, which will also reduce the workload of abdominal muscles.
When you put your hand on your ear, remember not to press it hard. Sit-ups beginners can also put their hands on their sides to reduce the difficulty of getting up.
Third, the height of getting up: keep 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.
Weight loss principle: when the upper body is lifted at a 45-degree angle with the ground, the abdomen is at the best stress time. No matter what kind of rolling exercise we do, extending the duration of 45-degree angle between our body and the ground can make our abdominal muscles get the most effective exercise. It is necessary to know that traditional sit-ups need to let the forehead touch the knee and then recover, that is, the upper body quickly rises from the flat state to about 90 degrees. In fact, the burden of rectus abdominis did not reach the heaviest stage before it rose to 45 degrees. In the process of exceeding 45-90 degrees, the "resistance arm" from the center of gravity of the body to the fulcrum of the hip is shortened continuously, and the rectus abdominis is not stressed. Only when the upper body rises to 45 degrees is the best time for rectus abdominis to "resist the growth function".
Method of determining the height of getting up
1. Generally speaking, the angle between the body and the ground is 45 degrees when the line of sight looks directly at the flexion knee joint;
2. Feel it slowly when you rise. When you feel the greatest stress on your abdomen, it is 45 degrees and stop at this position.
Fourth, 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.
Weight loss principle: Proper deceleration can exercise deeper abdominal muscles.
In addition to paying attention to moderate speed, you should try to practice at the frequency of 1: 3, and get up for "1"; Count "2", "3" and "4" when you go down.
Five, sit-ups+aerobic exercise
Although sit-ups are very convenient and can achieve a good weight loss effect, the effect will be better if you practice sit-ups with some aerobic exercise.
Weight loss principle: The main function of sit-ups is to strengthen abdominal muscle strength, improve abdominal muscle elasticity, protect back and improve posture, while aerobic exercise can consume calories and reduce fat.
Simply relying on sit-ups can only achieve local fitness effect, because sit-ups are 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. Only by effectively combining sit-ups with aerobic exercise can we really achieve the perfect weight loss effect.
Some people often repeat sit-ups at a fairly fast speed in order to increase the number of sit-ups. Because the training of sit-ups is "lack of strength and initiative", it is conducive to the contraction of rectus abdominis under fixed conditions and the "independent" completion of the action, thus improving the exercise effect of abdominal muscles. Therefore, in order to get better abdominal muscle exercise effect, it is recommended to do knee-bending sit-ups.
Sit-ups are exercises that we often do in our lives, because sit-ups are not only good for our health, but also have a good effect on keeping fit. And sit-ups are relatively simple, do not need any space, and everyone can accept them. So I suggest you do more sit-ups in your spare time.
Conclusion: The above is some knowledge about sit-ups. I hope I can help you. Through the most correct method, you can achieve the ideal weight loss effect. Remember to practice more.