Lie on your back, put your legs together, raise your hands up, use your abs to contract, swing your arms forward, quickly become a sitting position, continue to bend your upper body forward, touch your hands to the surface of your feet, bow your head, and then return to a sitting position. And so on and so forth.
Sit-ups should be accompanied by reasonable breathing. Exhale when bending forward and inhale when lying on your back. However, if the entire inhalation process is completed mechanically when lying on the back, it will not be conducive to the completion of the action, therefore, in order to improve the quality of the action, it is also necessary to pay attention to the technique, that is, the process of lying back begins to inhale, the shoulder and back touch the pad at the moment of holding the abdomen, the upper body gradually lifts, when the upper body is raised to the abdomen has a feeling of distention, exhale quickly, and bow the head to the forward pull-up to complete the action.
You need to pay attention to these
Lie on your back on the floor mat, bend your knees at about 90 degrees, and lay your feet flat on the ground. Do not fix your feet on flat ground (e.g., by a companion pressing your ankles with your hands), otherwise the flexors of the thighs and hips will join the work, reducing the workload on the abdominal muscles.
Sit-ups with straight legs will increase the burden on the back and easily cause damage to the back.
Decide where your hands are based on the strength of your abs, because the closer your hands are to your head, the more strenuous it will be to perform sit-ups. Beginners can rest their hands on their sides, and when they get used to or improve their fitness, they can cross their hands over their chest. Try crossing your hands behind your head, but place each hand on your shoulder on the other side of your body. Do not cross the fingers of your hands behind your head to avoid straining the neck muscles when exerting force, and this will also reduce the workload of the abdominal muscles.
It is advisable to use a slower pace when proceeding, just like slow-motion playback. When the abs pull the body up, you should exhale to ensure that the muscles deeper in the abdomen are involved at the same time.
After lifting the body 10 to 20 cm above the ground, tighten the abdominal muscles and pause slightly, then slowly lower the body back into place. When your back hits the ground, you can start the next cycle. During sit-ups, the abdominal muscles are only involved in the initial phase, after which the flexors of the hips perform the task instead.
Turning the body in the final stage of sit-ups (right elbow touching left knee, left elbow touching right knee, etc.) not only does not help strengthen the abdominal muscles, but can even cause trauma to the lower back due to the compression caused by the rotation.
Beginners should avoid doing too many sit-ups at once. You can try to do it 5 times at first, then add one more time each time until you reach about 15 times, at which point you can try to do one more set until you reach 3 sets.
Sit-ups are an important part of physical exercise, and the main function is to strengthen the abdominal muscles. When done correctly, sit-ups can not only improve the elasticity of the abdominal muscles, but also protect the back and improve posture. Conversely, if not done properly, sit-ups are not only a waste of time, but even harmful.
When doing sit-ups and abs, the most fearful thing is to count on numbers. When doing sit-ups, it is necessary to continuously make the abs out of tension without relaxing, the speed is not too fast, and each set of movements must be exhausted until the muscles produce a hot feeling. This is the most correct way to do sit-ups.
When doing sit-ups, people should lie down, the center of gravity is lowered, if the cushion is too soft, it is easy to make the waist lose support, making the lumbar spine less comfortable. In addition, it will also deform the movement, so that the movement is not in place, thus affecting the effect of the exercise. For example, the thickness of the mat in the gym is generally 2-3 cm, and the bed and sofa may also be thicker or thinner, which does not affect the exercise.
If you are doing it at home, whether lying in bed or on the sofa, raise your feet so that your knees are bent 90 degrees and your hips are bent 120 degrees to form the shape of a step, which is the correct starting position. Do this by rolling up your upper body, not lifting it. Many people do sit-ups to raise the waist is incorrect, first of all, that practice is not to exercise the abs, but the lumbar muscles. Secondly, that practice puts a lot of pressure on the lumbar spine and is easy to cause injury. The correct way to do this is to roll the upper body upwards to form an arc, but the waist is always attached to the mat, while trying to bring the head up towards the knee, this practice is less damaging to the lumbar spine.
Some people don’t have time to go to the gym to exercise, and will choose to do some basic and effective simple exercises at home to exercise, hoping to achieve weight loss. Sit-ups are a way that many people choose, and many people think that as long as they keep doing it, they can achieve the goal of losing weight.
Error correction: Relying solely on sit-ups can only achieve local fitness effects, because sit-ups are directly aimed at abdominal muscle groups, and the effect of long-term exercise may strengthen the abdominal muscles, but other parts of the body, such as thighs, buttocks, etc., get less exercise. Therefore, the first point to pay attention to is to effectively combine sit-ups and other fitness methods to achieve the perfect weight loss effect of the body.
Many people misunderstand that sit-ups help to lose fat in the abdomen.
Error correction: In fact, fat is the last substance consumed during exercise, so in order to lose fat, you must do a long period of aerobic exercise. The body does not consume fat selectively, but from all parts at the same time, so exercise-related parts and adjacent areas can not burn fat in this area, but should adhere to whole-body aerobic exercise, moderate running or swimming is appropriate.
Usually many people do sit-ups quickly and vigorously, thinking that this is a manifestation of strengthening the abdominal muscles, but in fact, it is easy to strain the abdominal muscles.
Correction: The correct approach should be to cross your hands in front of your chest and control your abdomen when you sit up. Or increase the difficulty and hold heavy objects in both hands to increase the workout.
Many people do sit-ups midway, and their bodies unnaturally deviate in one direction. Doing so is a mistake and will cause the abdominal muscles to work unevenly, resulting in a body out of shape.
Error correction: should try to control the direction of getting up, do not deviate from the straight line, and the speed should be slowed down to exercise the control of the abdominal muscles, it is best to feel the movement of the abdominal muscles when getting up.
Some people think that the slower the sit-ups, the more effective it is.
Error correction: Slowing down properly can help the workout, but if the speed is too slow, the effect will not be good. And the most correct speed should be to get up faster, go down to slow down, so that the effect is best.
Most people do the habit of sit-ups, with their hands behind their heads and fingers crossed (clasped on their heads).
Error correction: This is the biggest misunderstanding of sit-ups, and even some physical education teachers teach students this way, which is completely misleading. Such a gesture will put a burden on the cervical spine, and the harder you clasp your head, the greater the load. The correct way is to place both hands a little more inward on each ear (about a little outward in the middle of the back of the head), and just put your hands there gently, without using too much force.
Under 30 years old, the best result of sit-ups should be 45-60 / minute; 30 years old is best to do 35-40 / minute; 40 years old should do about 35 / minute; At 50 years old, efforts should be made to reach 25-30 / minute.
Star role models
Since his debut, Ronaldo is known for his fancy dribbling breakthroughs. At the same time, his almost immortal physical fitness on the court, as well as eight-pack toned abs, has fascinated many women and made men extremely envious. How did this muscular man train such a body? The reason is that in addition to having to go to the gym every day for a routine of exercise, he also spends an hour or so doing 3,000 sit-ups a day.
The Portuguese revealed that when he was at Manchester United, his team-mates challenged him, but no one could break his record. Moreover, some teammates were so impressed after watching his first three minutes of performance that they dismissed the idea of challenging him.