ㆍUse the supporting bar (30cm tall)

ㆍPut feet together, knees straight

ㆍForm a straight line from shoulders to ankles

ㆍBend elbows until upper arms are at least parallel to the ground (90 degrees);

   return to the starting position by extending arms completely straight

ㆍUse sit-up board

ㆍBent-knee position on the board with arms crossed

ㆍThe elbows must touch the front midpoint of the thigh in up position, and the shoulders must completely touch the board

   in down position

ㆍStart the run at the bell signal 

ㆍReceive a number tag after crossing the finish line 

ㆍMake sure to continue walking on the track for a while after crossing the finish line to prevent

   collisions with runners behind