During sit-ups, the position of hands has a direct impact on the pressure of abdominal contraction. Usually, there are three different placement positions:

1, hands naturally straight flat on the side.

2. Cross your head on your chest.

3. Put your hands behind your neck. When you put your hand behind your neck, you should put it gently behind your neck instead of holding it tightly with your hand. Holding the back of your neck will bring your abdomen in.

The standard posture of sit-ups is to lie on the floor mat, with knees bent about 90 degrees and feet flat on the ground. Use the contraction of abdominal muscles to determine the position of the hand according to the strength of your abdominal muscles.

Extended data:

1, gradually increase the number of repeated sit-ups.

For a participant who has just started to train abdominal muscles with sit-ups, the number of sit-ups should not exceed 10 repetitions (train your abdominal muscles first). After each sit-up, stand up or lie down to rest and let the abdominal muscles relax 10 minutes or more.

2. Sit-ups slowly.

Mainly for the endurance of abdominal muscles. Therefore, only by doing sit-ups slowly can we really train the endurance of abdominal muscles.

3. The action of sit-ups

The muscles in the upper abdomen of human body mainly include rectus abdominis, external oblique abdominis and internal oblique abdominis. Therefore, if the sit-ups are all carried out in the sagittal plane (shoulder parallel sit-ups), the training effect of the external oblique muscle and the internal oblique muscle will be obviously limited.

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