Sit-ups, a form of exercise. Lie on your back, put your legs together, raise your hand, contract your abdominal muscles, swing your arms forward, and quickly become a sitting position. Keep your upper body bent forward, touch your feet with your hands and bow your head. Then return to the sitting position. So continuous.
Practice sit-ups, the speed varies from person to person. You can try to do it five times a minute at first, and then slowly increase it until it reaches about 50 times.
Many women under the age of 30 practice for the purpose of preventing gynecological diseases. At this time, the frequency should be controlled at 60 ~ 70 beats per minute, which decreases with age. It is enough for people over 50 to do 25 per minute. For people who have a certain fitness foundation, they want to strengthen their abdominal strength through practice and ensure that they do it about 60 times a minute.
Extended data:
Sit-ups with correct posture:
The correct way is to put your hands slightly on your ears, and you can cross your hands on your abdomen for the first contact, which will reduce the difficulty. When sitting up, let your abdomen exert its strength, not what we usually do, and hold your head with your hands.
When we do the physical education standard test, we count it according to how many times a minute, which leads many people to think that the earlier the sit-ups, the better. This is a common problem for many sit-ups practitioners.
Actually, it's not like this. The faster the speed, the less pressure on the abdominal muscles. The correct way should be to slow down as much as possible and exercise the control ability of abdominal muscles. You will find that when you do slow movements, your abdomen will have a burning feeling, that is, fat is burning. Exhale slowly when you get up, take a deep breath when you lie down, and control the rhythm.
When the foot is hooked on the lower sponge pad of the supine board, many people will raise their bodies with their feet, which will increase the burden on the flexors of thighs and buttocks, thus reducing the role of abdominal muscles.
When external force increases, hip strength is often used to complete sit-ups, which is easy to cause damage to the waist and coccyx. When you get up, the abdominal muscles will pull you up, keep your back slightly bent, and don't straighten it, otherwise it will easily cause back muscle strain. You can't borrow brute force in the loan project. If you can't get up, you need to have a rest.
References:
Baidu encyclopedia-sit-ups
Baidu Encyclopedia-National Physical Health Standard for Students