2. The highest point of the sit-up board is about 50 cm from the ground. Put the double popliteal fossa on the top iron bar, hook the iron bar below with your feet, and then lie on the stool.
3. When doing sit-up training, you should do simple warm-up exercises to prevent muscle strain and don't do strenuous exercise.
4. Relax during training and don't shake.
If there is a headache during the practice, the practice will be interrupted, and beginners will generally feel dizzy.
Extended data:
1. Children
The child's bones are not fully developed and muscle growth has not reached its peak. When they do sit-ups training, it is easy to cause muscle fatigue, and excessive exercise will also affect the balanced development of all parts of the body. Of course, it is not a problem to do sit-ups for a short time under the condition of full preparation and warm-up, but it is best to control the exercise time within 30 seconds, each time 1 minute.
2. The elderly
Due to the decline and aging of physical function, the elderly will suffer from different degrees of basic diseases, such as cardiovascular and cerebrovascular diseases, osteoporosis and so on. Sit-ups are easy to cause sports injuries to the elderly. Moreover, the action is mainly to change the head position, which requires frequent bowing, which increases the risk of sudden increase in blood pressure and is easy to cause accidents.
3. Patients with lumbar disc herniation
Doing sit-ups will increase abdominal pressure, while arching will increase disc pressure and aggravate the condition.
4. Patients with cervical spondylosis
Sit-ups originally rely on abdominal muscle sit-ups to achieve the purpose of exercise. However, in order to make up for the lack of abdominal strength, many people often stretch forward with trembling arms to drive the whole trunk. In this way, the human cervical spine and soft tissues bear strong buckling stress, which is prone to ligament strain and even lumbar disc herniation.
5. sedentary office workers and students
Sedentary makes the cervical and lumbar vertebrae bear more pressure, especially those who bend their heads. After doing sit-ups, the compressed cervical and lumbar vertebrae will be compressed again, which will aggravate the injury. For people who often sit for a long time, the best exercise is actually brisk walking and jogging, usually about 30 to 60 minutes is the most suitable.
References:
People's Network-Five types of people who do sit-ups and injure their spine by mistake are not suitable.