1, considering alvine did not forget a back
Recommend an action: Bend over to go up, two tactics is put below chin (the preparative gesture that perhaps makes push-up is propped up it is some easier to rise, see an individual need) , muscle of the back after systole falls opens the upper part of the body 30-35 leaving the ground spends part. Dormant moment, put again.
This movement can exercise abdomen and back muscle well, and the back after won't making pulls injury or ache.
Cannot take an action: DoSit-upsA celiac motion of and so on when, knee is crooked arrive to also want to drag oneself at the same time. So screwy body, when rising, can give vertebral create very great pressure, because this causes back easily,get hurt.
2, take exercise before the desk
Skill recommends an action: Go up without armrest, firm chair in a piece had sat. Hold the chair edge before hip, had propped up your body. Next slowly two knee to pull before the bosom, at the same time expiratory, the back after maintaining touchs a chair forcibly. Dormant moment, put down slowly again.
This movement can take exercise alvine, and wear thisWhite-collarShirt and high-heeled shoes can be done, do not need to sit to the floor.
Needless: Bow most the drawer of the bottom takes candy, practice of call it by a good name of is alvine.
3, how much does sit-ups do
Recommend a method: Will check you to be able to do the situp of how many standard first, watchful double foot is smooth put, knee bends, elbow is forward, come slowly (3 seconds rise, dormant 1 second, 3 seconds lay down, quite slow) . If you can do 1-5 standard push-up, subtractive 1; Can do 6-10, subtractive 2; 11-15, subtractive 3, 16 above, subtractive 4.
Gotten number is you each groups of situp should do how many (for example you can do 10, every groups should do 8) . The proposal does 3 groups every time, across block rests 60 seconds. And ought to time check afresh, get new amount adjusts training plan.
Want to increase the difficulty of sit-ups, can hang the leg on the chair to do —— to lie on one's back, knee bends, crus parallel is hanged on a piece of chair. Ham is perpendicular at the ground, hip stands by a chair. Rise slowly next, the upper part of the body leaves the ground 30 degrees of horn are controlled dormant moment, put down slowly again.
Continue to increase difficulty to get on two legs point-blank namely lift will do sit-ups.
To take exercise more comprehensive, if likely, you can prepare the abdomen of two kinds of above to exercise plan, every 6 weeks are changed.
