Sit-ups It is an important part of physical exercise to practice arm muscle leapfrog and leg muscle sit-ups every day. Some people even misunderstand that sit-ups help to reduce abdominal fat.

The main function of sit-ups is to strengthen abdominal muscles. If done correctly, sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back and improve the posture. On the other hand, if not done well, sit-ups are not only a waste of time, but even harmful.

According to relevant information, the correct way to do sit-ups is to lie on the floor mat, bend your knees about 90 degrees, and put your feet flat on the ground. Never fix your feet (for example, your partner presses your ankle with his hand), otherwise the flexors of thighs and buttocks will join the work, thus reducing the workload of abdominal muscles. Furthermore, straight leg sit-ups will increase the burden on the back and easily cause damage to the back. Determine the position of your hands according to the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups. Novices can put their hands on their sides, and when they get used to it or improve their physical fitness, they can cross their hands on their chests. Finally, try to cross your hands behind your head, but each hand should be placed on the shoulder on the other side of your body. Never cross your fingers behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles.

Use a slower speed, just like slow-motion playback. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time.

After the body is off the ground 10 to 20 cm, tighten the abdominal muscles, pause for a while, and then slowly lower the body back to its original position. When your back touches the ground, you can start the next cycle. In the process of sit-ups, the abdominal muscles actually only participate in the work at the initial stage, and then the hip flexors will replace the task. Similarly, turn your body in the final stage of sit-ups (right elbow touches your left knee, left elbow touches your right knee, etc.). ) not only will it not help to strengthen the abdominal muscles, but it will even cause trauma to the lower back due to the compression caused by rotation.

Beginners should avoid doing too many sit-ups at once. They can try to do it five times at first, and then add it to each exercise until it reaches about 15 times. At this time, they can try to do another group until they reach three groups.

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position. Chest push-ups. If you can do push-ups, you can practice almost any part of your chest muscles, but the exercise in the middle seam is almost the same. You can try the following according to your own level: 1 Put a 20 cm fixture under your hand, a 20 cm fixture under your feet (up to 60 cm), 3 push-ups with one arm, 4 push-ups with one arm and 5 push-ups with one arm (with fixtures under your feet). Muscle training is important to experience movements, rather than blindly pursuing quantity and speed. Be sure to slow down at a constant speed and maintain the highest power point. Of course, if you want to pursue girth, you need to do bench presses, so you have to go to the gym. Muscle training is important to experience movements, rather than blindly pursuing quantity and speed. Be sure to slow down at a constant speed and maintain the highest power point. Abdominal muscles sit-ups and hang legs. The most taboo of sit-ups is fast, and it looks like a tiger. In fact, they used explosive power at first, and the remaining 90% of the process was posturing, so they must not be fast. They should maintain a uniform speed and keep the abdominal muscles in a tight state. And if you really want to get twice the result with half the effort, just do it. When you reach an angle of about 30 between your body and the plane at a uniform speed, don't continue to go up, but keep it and then fall back. This angle is the apex of the abdominal muscles. If it continues to rise, it will not have much impact. If we do 100 at ordinary times, it will be easy. I guarantee that if you reach the standard, you will reach about 40 training volumes. You'll know the effect the next day. It will make you scream. In short, experiencing the action is the most important thing.