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Strong stomach muscles give good core strength and are essential for all sports, besides also making you look like an adonis!! Sit Ups are a great way to start toning your tummy and are easy to do if you know how. Here are our top tips:
强壮的腹肌是所有体育运动需要的，也让你看起来更多几分美男子的气概。如果你知道如何做的话，仰卧起坐实际上是锻炼腹部很好的方式，而且做起来很简单。下面是我们给出的建议。
Step 1: Find somewhere comfortable
1.找到一个合适的地点。
Make sure you find somewhere comfortable, like a flat, level surface. You could use a yoga mat to lie on to make it softer on your back. If you are in the gym make sure you are not obstructing anyone else's activity.
确保地点的舒适性，可以躺在柔软的瑜珈垫上，如果在体育馆还要注意别影响其他人的活动。
Step 2: Position
2.姿势
Lay down on your back with your knees bent and the balls and heels of your feet placed flat on the floor. By keeping your feet planted on the floor throughout the action you will be working your muscles harder as you push them down so your feet don't move. Put your hands behind your ears, with your elbows out to the side. You could cross your arms over your chest and touch your shoulders if you prefer. Don't grab the back of your neck as this can cause injury.
平躺下来，蜷起腿使脚掌贴地。整个过程都保持这样的姿势，这样能更好的锻炼肌肉。把手放在耳朵后面，或者双手环抱在胸部和肩部，不要放在脖子后面，这样容易受伤。
Step 3: Action
3.动作
Keeping your feet on the ground, tighten your stomach muscles and slowly lift your head first. You should feel the strain in your abdomen. Then lift the shoulder blades and pull up from the floor about half way. Hold the position for a few seconds and then slowly put your back down to the floor but try and keep your back slightly elevated, so you are not completely flat and relaxed.
保持双脚贴地，收紧腹部筋肉，先抬起头部。感到腹部的张力之后从肩胛骨用力向上，保持在半悬空状态数秒钟，然后背部重新落地。
Step 4: Amount
4.数量
Repeat the action for five to ten reps if you are a beginner. You can slowly build up the amount you do over time, but do not push yourself and ALWAYS stop immediately if you feel any sharp pain.
如果是新学者，做5-10组就可以了，然后慢慢增加。但是不要强迫自己，而且如果感到刺骨疼痛就要立刻停止。
Step 5: Tips
5.忠告
You could get a friend to hold onto your feet to give you a more solid platform to push on. Keep your chin away from your chest and your elbows out to your sides. Try and concentrate on keeping your abs tense throughout the action as these are what should be controlling your movement.
可以找一个朋友帮你固定双脚，这样就比较稳。不要把下巴贴在胸口，胳膊肘要朝身体外侧，整个过程中都要保持注意力在腹部上，以求稳定。
Thanks for watching video How To Do Sit Ups
谢谢收看本期“仰卧起坐”节目。
