The body lies flat on the mat, with two shoulder blades resting on the mat, legs bent, abdomen and thighs at 90 degrees, thighs and calves at 90 degrees, two fingers crossed and stuck behind the head, hips can't leave the surface of the mat, and a companion can press the foot surface. Tuck in your abdomen and bend your back, bend your elbows forward and inward, sit up with your head down and chest strength, coordinate your movements, touch your knees with your elbows, and then lean back to prepare for your posture. To sum up, sit-ups are divided into three stages: supine, sit-ups and lying flat. Note: the landing pad must be completely on the back, subject to the shoulder pad; When lifting, the elbow must touch the knee to count once, otherwise it doesn't count.

Practice method:

1, there are two training methods for weight-bearing sit-ups: no load, high frequency; And load, low frequency. According to practical experience, the latter is more effective. Suggestion:10-20kg barbell pieces should be used, and the number of each group varies from 10-30 pieces according to individual circumstances.

2. Do you put your legs up on your back? There are two modes of abdominal movement, one is "flexion", that is, sit-ups, and the other is "pull", that is, sit-ups and leg lifts. In fact, leg lifts are better for your back than sit-ups. Therefore, personally, it is better to practice with the ratio of sit-ups and sit-ups of 4:6.

3. Inclined sit-ups: Lie on the inclined board of sit-ups with your head down, and hook the support board with your feet. Hold the barbell piece with your arms around your chest, and then bend your upper body upward until it is perpendicular to your legs. The thigh remained motionless during the whole process.

4, inclined plane supine leg lift: lie on the inclined plane of sit-ups with your head up, and hook the support plate with your hands. Lift your legs up hard until your upper body is perpendicular to your legs. During the whole process, the upper body remains motionless, and the legs and legs always keep a straight line. If the leg is fitted again, the effect will be better

Note: When practicing, try to get up and down as quickly as possible, especially when the body (leg) falls, you must control it and fall slowly, and don't fall out of control, so the exercise effect will be reduced.

Precautions for practice:

1. When doing sit-ups, inhale when lying down and exhale when getting up. Be sure to keep the coordination and rhythm of breathing and movements. If you are short of breath, you can stop 1 ~ 2 seconds.

2. At the beginning of exercise, it may be very painful to finish the abdominal muscles every time. This is a normal physiological reaction. You should continue to exercise, get used to it for a while, and then slowly add a lot, always rising in adaptation-inadaptation-adaptation.

3, the mentality should be correct during the exam, just like usual practice, because tension will cause accelerated blood circulation, leading to premature fatigue, which is not good for play.

You can do it several times a day before the exam to keep fit, but you should not be too tired, so as not to be too tired to recover during the exam and affect your exam results.