Standard posture for sit-ups (standard posture video for sit-ups)

sit-upsStandard posture for sit-upsThe correct exercise method is as follows: Warm up before doing sit-upsStandard posture for sit-upsIn order to avoid muscle strain, you need to do warm-up exercises first, such as slight stretching or jogging, lie flat on the mat in preparation positions, bend your legs, and form a 45° angle between your calves and the ground. Place your feet firmly on the ground and your hands on your ears. On the side, don't hold your head hard to avoid pulling your neck muscles. Stand up and relax your neck and shoulders, straighten your head, chin and chest.Standard posture for sit-ups;1 Relax your body, lie on your back on the bed or on the ground, raise your legs, put them on the quilt or chair, so that the knees and hips are at about a right angle, so that the muscles at the base of the thighs and thighs can be prevented from participating in the effort. 2 Place your hands crossed on your chest and start moving. After that, contract your abdominal muscles and lift your upper body up. You can feel that you can leave the bed with your shoulder blades on your back. 3 Then slowly lower, gently touch the bed surface with your shoulder blades, and immediately repeat the next action. Generally do 2 to 3 groups at a time, with a break for about 1 minute between the groups. 15 to 20 times per group.

1 Girls 'sit-up standard is excellent 50 or more, good 4049 passes 3039 fails 30 or less, 2 Boys' sit-up standard is excellent 60 or more, good 5059 passes 4049 fails 40 or less, 3 Middle school entrance examination Sit-ups Precautions Posture Correct ensure that the waist is close to the ground, the knees are bent, the feet are flat, and the hands are crossed; The correct posture for sit-ups is as follows: 1 Start by lying flat on the bed or on the ground, bend your knees, and lift your calves to ensure that the calves are not lowered and hold your head with both hands during the entire action, but do not pull the neck too hard to avoid causing damage. 2 During the action, while keeping the calves not lowered, try to curl the upper body forward, paying attention to the fact that the body will not actually lift up very high. The main reason is that the abdominal muscles contract and the waist must sink tightly.

The correct practice for sit-ups is as follows: Prepare the body to relax, lie flat on a flat floor, bed or on top of the bedStandard posture for sit-upsRaise his legs on the plane so that the knees and hips are at about a right angle to avoid excessive involvement of the muscles in the thighs and the base of the thighs. Position the hands. You can cross your hands on your chest, or cross them behind your head. Get up and use your waist and abdomen strength. Pull up your upper body as much as possible, and keep your head as long as possible; The correct posture for sit-ups is as follows: the body is lying on the back and the body is lying on the mat, ensuring that the head and trunk are upright. Visually look at the front hand and leg posture and place the hands on the sides of the body. After adapting, you can cross your hands on your chest and legs. Bend your knees at approximately 90 degrees, with your feet apart as wide as your hips. Lay your chin flat on the mat to tighten, concentrate on using abdominal strength on the abdomen, and slowly and gently move your head, shoulders and back forward.

Support action Spread the elbows to the sides, slowly support the body, and return to the original position. When the elbows are close to straight, immediately perform the next action. Breathing skills. Inhale when close to the ground, and exhale when far away. It will help to make it more difficult to stretch the chest muscles. You can place your feet on the steps or under the palms of your hands to pad them, but you must not put them too high to avoid affecting the exercise effect. The standard posture for sit-ups is the starting posture on your back, with your legs together, and two; Correct posture for sit-ups 1 sit-ups lie flat on the ground, rest your calves on the bench, then retract your shoulders, and create an arc with your upper abdomen. When doing the movements as if rolling forward, I don't stretch my head too far forward, so that I touch my legs, because this means that my back will be off the ground, so that my hips will begin to share the work that should be done by my abdomen. When descending, I let my shoulders slowly return to the ground without relaxing my abdominal muscles. Many people like this exercise.

When returning to the starting position, the upper body should be in the shape of a "shrimp", and the head should not be directly pressed against the ground. This posture can maximize the training effect of sit-ups and help strengthen the strength and endurance of the abdominal muscles. The standard movement of sit-ups can not only improve the training effect, but also effectively prevent sports injuries. During the process of action, special attention should be paid to controlling the posture of the waist and back to avoid injuries caused by excessive force every exercise; The correct posture for sit-ups is as follows: 1 Leg posture The legs should not be stretched too straight and should be kept slightly bent, which can effectively protect the spine. 2 Hands should not hold your head when placed with your hands, because hand strength is easily transferred to the cervical vertebra. The correct way to cause cervical injuries should be to gently place your hands next to your ears or under the back of your head, and do not press your head hard. 3 Breathing method should exhale when getting up, and inhale when lying down.

Standard posture for sit-ups before service training

1. The correct method of sit-ups is as follows: 1 Start lying flat on the bed or on the ground, bend your knees, lift your calves and keep them down, hold your head with both hands, but do not pull your head too hard. 2 Keep the calves in a posture where you do not lower, try your best to curl your upper body forward. Your body will not actually lift up very high. Pay attention to the feeling of abdominal muscles contracting, and keep the abdominal muscles contracting continuously. 3 Separate your feet and feet.

2. Sit-ups on your stomach are not a standard sit-ups. Standard sit-ups should be performed lying down. The correct approach is as follows: Prepare the posture and relax and lie flat on a flat surface. This plane can be a ground bed or a gym. The legs of the professional supine board are bent at the leg position, the knees and hip joints are at about a right angle, and the feet are placed flat on the ground or raised slightly. This can prevent excessive involvement of the muscles at the base of the thighs and thighs from exerting the hand position.

3. 1 Warm-up preparation Before performing sit-ups, you need to do warm-up exercises to avoid muscle strain. 2 In the initial position, lie flat on the mat, bend your legs, form an angle of about 45 degrees between your calves and the ground, and step steadily on the ground. Place your hands on the sides of your ears, and don't hold your head hard to avoid pulling the neck muscles. 3. Perform actions to relax the neck and shoulders, straighten your head, separate your chin from your chest, and exert your abdominal muscles, and slowly your shoulders.

4. Bend your knees and lift the legs that are lifted with your knees, crossing your calves with each other. First, the right calf is on top and hold for 4 seconds. During this period, the upper body is kept balanced. The back and head are kept off the ground. Lie down and stand up. Use reaction force to lie down. After completing a sit-up, use reaction force to lie back and quickly get up and quickly follow the steps of getting up again. The technique of repeatedly adhering to the standard posture and sitting up lies in the standard posture and reasonable posture.

What is the standard posture for sit-ups?

The correct sit-up posture includes the lying down stage, the rising stage, the falling stage, and the initial movements of the breathing stage. You must lie flat completely, your back is close to the ground, your legs are close together, your feet can be fixed or crossed, and your hands can be crossed on your chest or gently placed on your ears to avoid excessive force on your arms to reduce pressure on your neck and shoulders. During the rising stage, use the strength of your waist and abdomen to slowly get up, gradually lift your head and shoulders off the ground to maintain coordinated breathing, and exhale when you get up.