It is best to ask the correct posture of sit-ups and push-ups! And skipping rope. How much is better a day?

A. Support your body with your hands, with your arms perpendicular to the ground and your legs extended to the back of your body. Keep your head, neck, back, hips and legs in a straight line with your hands and toes.

B. Bend your elbows to the outside of your body and lower your body to be basically close to the floor. Tighten your abdomen, keep your body straight for one second, and then return to its original state.

Action focus: the whole body is straight, flat and flat. Difficulty: elbow flexion and straight push.

Formal classification:

(1) According to body posture, it can be divided into three types: high posture, middle posture and low posture.

1. High-posture push-ups: It means that when doing exercises, the body posture of the practitioner is that the feet are low and the hands are high, and the hands and feet are not on a horizontal plane.

2. Median push-ups: (also known as standard push-ups or horizontal push-ups) means that when doing exercises, the feet and hands of the practitioner are on a horizontal plane.

3. Low-profile push-ups: It means that when doing exercises, the feet of the practitioner are high and the hands and feet are not on a horizontal plane.

(2) According to the distance between hands, it can be divided into four types: ultra-long distance, wide, medium and narrow.

1. Long-distance push-ups: mainly exercise the pectoralis major and biceps brachii. When the elbow angle is greater than 135 degrees, the force is mainly exerted by the biceps brachii.

2. Wide-distance push-ups: about 1.5 times shoulder width, mainly to exercise the outside of pectoralis major and develop the toe of deltoid muscle and triceps brachii.

3. Mid-distance push-ups: slightly larger than shoulder width, mainly exercise the middle part of pectoralis major (increase thickness), and develop deltoid toe and triceps brachii.

4 Narrow-distance push-ups: Less than shoulder width, hands in front of nipples, mainly exercise the toes of deltoid muscle and triceps brachii, and develop the inner side of pectoralis major (pectoralis major sulcus).

(3) From the preparation posture, it can be divided into different techniques and footwork.

Manipulation: According to hand support, it can be divided into three forms: full palm support, fist support and finger support. According to the direction of hand support, it can be divided into three forms: forward, inward and outward.

1. Full palm: the method of supporting the ground with full palm.

2. Boxing: a way to hold the ground with a fist.

3. Finger type: the method of supporting the ground with the first joint of the finger. It can be divided into five forms: five fingers, four fingers, three fingers (these three are pyramid-shaped), two fingers and one finger supporting the ground.

Foot method: according to the position relationship of feet, it can be divided into two types: two feet close together and one vertical. According to the form of foot support, it can be divided into three postures: toe posture, instep posture and arch posture.

(4) From the form of practice, it can be divided into the following types:

1. Ordinary exercise method: practice according to the action requirements specified in teaching and training.

2. Weight-bearing exercise method: On the basis of ordinary exercise method, place or bind appropriate weights on the waist, back and legs of the body.

3. High-five practice: After pushing the hand quickly and forcefully, clap your hands in the air once.

4. Flight practice method: It can be divided into in-situ and marching. After prone, you must push up quickly so that your hands and feet are off the ground at the same time, with a certain flying height and distance.

Practice method:

1, combination of speed and speed: do it several times quickly, then do it slowly or change exercises.

2. Time counting method: count the number of movements in a certain unit time, which can be divided into non-stop and pause.

3, fixed number timing method: after completing a certain number of exercises, calculate the time spent.

4. Counting exercise method: the number of times the practitioner does the maximum energy, but there must be certain requirements and regulations. It can be divided into continuous method and discontinuous method.

5, comprehensive exercise: the use of a variety of postures and methods for change exercises, also known as the game method.