How to do sit-ups for the high school entrance examination?

Many people know that schools now pay more attention to physical exercise of students. If you don’t have a good body, it will be a very sad thing whether in study or work. So exercise should start from an early age. Sit-ups are a way of exercise that schools should teach children. So how to train sit-ups? It is very necessary to master the correct method, let’s learn about it together!

The correct training method for sit-ups:

(1) Ready posture

Lie on your back on the mat with your knees bent to about 90 degrees and your feet flat on the ground. Do not fix your feet on flat ground (for example, have a partner hold your ankles with their hands), otherwise the thigh and hip flexors will join in the work, reducing the intensity of the abdominal muscle exercise. Candidates are reminded here that straight-leg sit-ups will increase the burden on the back and easily cause damage to the back.

(2) Hand posture

The position of your hands should be determined based on the strength of your abdominal muscles, as the closer your hands are to your head, the more strenuous it will be to do sit-ups. Beginners can place their hands on both sides of the body. Once they have adapted or their physical fitness has improved, they can cross their hands in front of their chest. Finally, be sure to cross your hands behind your head to adapt to the movement requirements of the exam. When you hold your head behind your neck with both hands, the waist and back muscles will be exercised, which will reduce the strength of the abdominal muscles.

(3) Sit-ups

When practicing sit-ups, you should follow the principle of "fast up and slow down". You should lift your upper body quickly to save energy, and lower it at a slower speed, just like a slow-motion playback, to achieve the purpose of muscle training. When the abdominal muscles pull the body upwards, you should exhale, to ensure that the muscles deeper in the abdomen are involved in the work at the same time. After lifting your body 10 to 20 centimeters off the ground, tighten your abdominal muscles and pause for a moment, then slowly lower your body back to its original position. When your back touches the ground, you can start the next cycle of movement. During sit-ups, the abdominal muscles are only involved in the initial stages of the exercise, after which the hip flexors take over the task.

(4) Rotation training for sit-ups

Straight-body sit-ups can only train the rectus abdominis muscles, which is far from enough for the abdominal muscles. You should know that the main abdominal muscles include the rectus abdominis, external oblique muscles, and internal oblique muscles. Therefore, in the final stage of sit-ups, we need to add rotation movements to exercise the oblique muscles.

(5) Practice at different time periods

You can practice for 15 seconds, 20 seconds, 30 seconds, 45 seconds, one minute, and one minute and 10 seconds. You can combine the exercises according to the actual situation of the students. The short exercises are for explosive power training, and the long exercises are for endurance training. Especially the one minute and 10 seconds time period is used to strengthen endurance training. Do several sets of exercises each time, both long and short. Generally, you should practice for a short period of time first and then for a long period of time. There should be a period of time between each set of exercises. Pay attention to mastering the rhythm and don't start too fast to avoid excessive physical exhaustion and having no energy left later.

Things to note when doing sit-ups:

(1) Avoid doing sit-ups too fast or too hard

Many people usually do sit-ups quickly and vigorously, thinking that this shows that their abdominal muscles are stronger. In fact, doing so can easily strain the abdominal muscles. The correct way to do it is to cross your arms in front of your chest, and control the force of your abdomen when sitting up. Or you can increase the difficulty by placing your hands behind your head and spreading your elbows as far as possible to achieve the desired exercise effect.

(2) When doing sit-ups, you should pay attention to the correct movements.

Many people's bodies will unnaturally deviate in a certain direction when doing sit-ups. This is wrong, as it will cause uneven training of the abdominal muscles and thus distort your body shape. You should try to control the direction of your sit-ups and sit-downs, not deviate from the straight line, and slow down the speed to exercise the control ability of your abdominal muscles. It is best to feel the movement of your abdominal muscles when you get up.

(3) Practice sit-ups while strengthening your back

The sit-up test requires very high efficiency. It is not enough to just train the abdominal muscles. At the same time, candidates need to train their back muscles to a certain extent so that the back muscles can play a synergistic role in the test. Back muscle exercises can be done by lying on a mat, pressing down on the practitioner's calves, and lifting the upper body upward with all one's strength. Do several sets in a row, with each set ranging from 10 to 20 times.

Generally speaking, when taking the entrance exam to high school, physical education is also one of the items in the exam, and sit-ups are a compulsory part of the exam, so you must master the correct method of sit-ups in normal times. As a beginner, you must pay attention and not do too much. It is best to do it in groups and practice in different time periods. Don't pursue fast and fierce, and the movements must be in place.