Sit-ups standard position

Sit-ups may be done by all of us, whether as a school physical education exercise program, or fitness practice abs. But have done sit-ups does not mean that fully understand its standard posture. Here is an introduction to the standard posture of sit-ups.

Sit-ups basic posture

Sit-ups posture a

1, supine on the ground, both legs bent knees, slightly open and hip-width, feet flat on the ground. 2, the body completely with the ground. Bend your elbows, palms gently touching both ears. Inhale, exhale when slowly curl upward, head and shoulders off the ground, arms remain open, the back does not leave the ground. Points to note: do not use both hands to pinch the head part to make the body up, to use the shoulders and neck and abdomen to force.

Sit-up position two

1, supine, both legs together, both hands up or put to the ears, both legs bent knees slightly apart, the size of the legs into 90 degrees. Feet flat on the ground. 2, the use of abdominal muscle contraction, quickly into a sitting position, get up to keep the upper body vertical, the waist do not leave the ground, and then slowly descend into the initial position repeatedly.

Sit-up position three

1, supine, bend the knees, back above the ground, straighten the arm to the right arm diagonally above, so that the arm and the ground to maintain 45 degrees. 2, the left arm down, straighten out at the left side of the body, do not land, and keep parallel to the ground. Ask to maintain a few seconds before switching to the left arm, the same action, which is the right arm parallel to the ground. 3, the arms do back and forth alternating movements. Note the main points: the arms must be straight, the arms placed on the side of the body must be careful not to land, but also to keep straight and parallel to the ground.

Sit-ups posture four

1, on the basis of posture three, arms extended at the same time back and head off the ground, and the angle with the ground to expand to 60 degrees. 2, legs straight, raised to the top, the palms of the feet towards the ceiling, so that the legs are perpendicular to the ground, the back and head still remain off the ground.

Sit-up position five

1, lying on his back, back and head off the ground, lift the legs and knees, thighs and calves at right angles. 2, calves cross each other, you can start with the right calf on the top, each time hold 4 seconds, and then switch to the left leg. Calves repeatedly crossed several times. Note: when crossed back and head can not be on the ground, the arms can not be together, to open the thorax.

Sit-up position six

Lie on your back with your legs together, bend your knees and lift them upward so that your lower legs are parallel to the ground. Both arms are bent at the elbows and open, and hands are placed next to the ears. The upper body is curled upward, and can be twisted to the left and right after reaching a certain angle.

Sit-ups with the help of equipment

Yoga ball sit-ups

Sit on the ball, keep your upper body straight and place both hands naturally down on your knees. Cross your arms behind your neck, step forward with your feet, sit on the front upper part of the ball, lean back, support the ground with your feet, the angle between your legs is about 100°, and the starting position of the sit-up is about 135°.

Posture when using the sit-up board

Sit on the sit-up board, the body lying along the board, hands on the shoulders or against the ears, get up with the ground at an angle of 60-75 °, back up with the ground to maintain an angle of 30 °, without a bottom; exhale when you get up, back up when inhaling. Points to note: hands do not hold the head, easy to strain the cervical spine.