First of all, we need to create a suitable environment before taking action. Generally, a yoga mat is laid on the board to protect our coccyx. Next, we lie on the ground with our knees bent, our left and right feet shoulder-width apart, our hands under our heads, and our elbows pressed down, trying to open our chests as much as possible.
Keep this posture, tilt your head upward so that the position above your back is off the ground for about five seconds and then repeat this action for about twelve times, usually about five groups.
Another action is to relax your hands, straighten forward as far as possible on the basis of the first action, keep this posture, let your hands swing up and down slightly from the ground to your knees, and do the left and right hands alternately for about four times. Pay attention to tighten the neck and ankle, repeat this action for about twelve times, and generally do five groups.
Keep the second movement unchanged, straighten your legs and slowly lift them to the ground, straighten your ankles and thighs, and at the same time straighten your hands as far as possible to your feet. Pay attention to straighten your legs and tighten your ankles as much as possible. Hold the action for about four seconds, and repeat it twelve times in one group, usually about five groups.
Keep the first movement, slowly lift the thigh, keep the calf motionless, keep the calf at a 90-degree angle with the thigh, tighten the ankle, straighten your feet, and swing the calf slightly up and down.
Be careful not to tighten your arms, keep your chest out at all times and ensure the quality of your movements. Repeat three or four times at a time, repeat twelve times as a group, and generally do about five groups.
The above four movements help us find the feeling of doing sit-ups step by step, and at the same time gradually increase the difficulty, so that our body can adapt to higher intensity and achieve the best training effect. At the same time, we should pay attention to designing the most suitable training program according to our physical condition.
Don't covet the effect of training, regardless of your own health, increase the difficulty or quantity of training, which is harmful to your health. We should also pay attention to training and rest. Our body needs a recovery time, and we can't keep training and hurting our body. After all, sit-ups are to make our bodies better, and we can't do them often because of the training effect of gluttony. After all, our bodies are the most important.