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How do I play do not do sit-ah! How all get up

jean04122010-04-18 21:11:44 +0000 #1

Haruhi head2010-04-18 21:23:05 +0000 #2
body lying on the ground pads, knee flexion at 90 degrees, feet flat on the ground. Do not put the foot flat on the fixed (for example, hand-An Zhao ankle by the peer), or thigh and hip flexor will join the work, thereby reducing the workload of the abdominal muscles. Furthermore, the straight leg sit-ups will increase the burden on the back, easy on the back of damage. Abdominal muscles according to their own hands and placed the power to decide the location, because the more hands around the head, for sit-ups will be more very difficult time. Beginners can handle depends on the physical side, when adapted, or physical improvements, we can handle cross-posted in the chest. Finally, they can try to put in the head and the back of his hand cross, but each hand should be placed on the shoulders of the other side of the body. Do not put hands in the fingers crossed behind the head, so as not to strain the neck muscles on exertion, and this will reduce the workload of the abdominal muscles.

For the times the speed of a more slow, like slow-motion playback general. When the abdominal muscles pull the body up, they should breath, so to ensure that the deeper muscles in the abdomen are also involved.

The body rises from the ground 10 to 20 centimeters, it should tighten the abdominal muscles and pause, then slowly drop back to the body in situ. When the back of the ground, it will start the next cycle of action. In the course of sit-ups, abdominal muscles actually involved only in the initial phase of the work, then it would change by the hip flexor tasks. Similarly, sit-ups in the final stages of turning the body (right elbow contact with the left knee, left elbow touch your right knee and other movements), increased abdominal muscle strength not only of little help, and even lower back because the rotation will bring trauma caused by the pressure.

Beginner to avoid doing too many one-off frequency of sit-ups, initially to try to do first can be 5 times, and then seeks to add one for each exercise, until they reach 15 or so, then can try to make a group, until it reaches 3 groups so far
qq3095263072010-04-18 21:42:53 +0000 #3
power was not enough may be the waist, like a lot of practice
bing_0002010-04-18 22:00:29 +0000 #4
arm strength is not enough, more exercise is exercise, and the desire to help you



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