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仰卧起坐正确姿势

更新时间: 2021-12-14 09:29:43     

1、在做仰卧起坐前,为避免肌肉拉伤,需要先做热身运动。然后将双手虚放在双耳的侧面,起身时,双手向膝盖移动。最后持身体弯曲2—3秒,然后缓缓回到起始位置,配合吸气。

2、做完热身运动以后,我们平躺在垫子上,双腿屈膝,小腿与地面形成45°角,脚底平稳踩住地面。我们将双手虚放在双耳的侧面,起身时,双手向膝盖移动。

3、我们的颈部和肩部放松,头挺直,下巴与胸部分离,腹部肌肉用力,双肩缓缓抬离地面,并配合呼吸。保持身体弯曲2—3秒,然后缓缓回到起始位置,配合吸气。如此反复几组即可。

关键词: 仰卧起坐 正确 姿势

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