In order to pass the military force physical exam, male and female participants must be able to do 53 sit-ups, 72 times if they want to achieve a perfect score. Sit ups are considered a failure if they are not done according to the rules. Follow these steps to learn how to sit up to US military standards.
Step
Part 1 of 3: Starting Position
Step 1. Lie on the floor with your body facing up
Lie down on a mat or grass that has a flat surface.
Step 2. Bend your knees 90˚
The soles of the feet should be flat on the floor, not more than 30 cm apart.
- During the test, someone will hold your foot or ankle. Find a friend to do this so you can do proper sit ups
- The heel is the only part of the body that should stick to the floor. You can lift your toes if you want.
Step 3. Tie your fingers behind your head
The fingers should not be separated from the head during sit ups. If released, the sit ups are not counted.
Part 2 of 3: Doing Sit Ups
Step 1. Lift your upper body to a vertical position
Use your abdominal muscles to lift your body so that the nape of your neck is above the base of your spine. Stop when your hips bend at a 90˚ angle.
- Don't bend your back. The back should always be straight.
- Don't lift your buttocks off the floor to lift your body.
- The knee position should not exceed 90 degrees.
Step 2. Lower your back until your shoulders touch the floor
Do it slowly, do not let the body swing up and do not pause when returning to the starting position.
Step 3. Repeat
Use the same movement and do at least 55 push ups. If you pause while you're at the bottom, you'll have to start over. Any move will be disqualified if you do any of the following:
- Failure to lift your upper body into a vertical position.
- Curve your back.
- Knee position exceeds 90 degrees
- Finger hooks detach from the back of the head.
- Buttocks don't stick to the floor.
Part 3 of 3: Pass the Sit Up Exam
Step 1. Complete the number of repetitions
To qualify, do at least 53 reps per set if you are 17-21 years old. If you are 22-26 years old, do at least 43 reps.
Step 2. Practice doing more sit-ups than the required number of reps
When practicing, don't stop until your muscles get tired. Repeat for four sets. The interval between sets should not exceed one minute.
Step 3. Practice several times a week
In order to immediately see / feel the results, try to do four sets for three days a week for six weeks. For faster results, increase the number of sets or training days per week.
Step 4. Get the perfect result
If you manage to do 72 sit-ups perfectly, you will get a score of 90 and fall into the "perfect" category for this exercise. If you are good at doing sit ups, do your best to get the best results you can achieve.
Tips
- When you start sit ups, tuck your feet under the bed so you don't need someone else to hold your feet. This is perfect for when traveling.
- The benefit of this exercise is to increase the strength and flexibility of the hips and abdominal muscles.
- Perform at least two sessions of abdominal exercises preferably at the end of strength training. Practice lifting your legs, and doing regular crunches for 3 sets, with 15 reps each. Don't rest more than 30 seconds between each set.
Warning
- If the exercises are not performed properly, back or neck injuries can occur.
- Those who have a lack of body balance should be careful in doing this exercise.
