What are the sit-ups fitness equipment? Sit-ups, mainly abdomen. Instead of lifting the waist, lifting the waist is not correct. It does not exercise abdominal muscles, but only iliopsoas muscles. Secondly, lifting the waist causes pressure on the lumbar spine, which is easy to cause injury.
Sit-ups fitness equipment
1. What are the advantages of sit-ups?
Effect on gastrointestinal tract
Lie on your back, the abdomen and thighs are at 90 degrees, the thighs and calves are at 90 degrees, the body is like a flying fish, and things can be put under the calves. This action looks simple, but to really get the best training effect, you need to "compress" the abdominal muscles with the contraction force of the abdominal cluster, and the action is very short. When doing this, the upper back is off the ground, but the lower back is still close to the ground. The action is just to press the abdomen, bend the spine, and make the chest ribs close to the pelvis. It is just to make the abdominal muscles in a "peak contraction" state, pause for a while, then control the tension of the abdominal muscles, slowly stretch and restore the spine.
Can be used for treating gynecological diseases.
First of all, sit-ups can exercise abdominal muscles, tighten abdominal muscles and better protect organs in abdominal cavity. It should be noted that when doing sit-ups, the knee joint can be divided into two postures: straight and bent, and their main functional muscles are different. Doing sit-ups by straightening the knee joint is mainly to exercise the iliopsoas, that is, the iliopsoas (including rectus femoris) in a far-fixed state.
Lie on your back on the mat with your knees bent about 90 degrees and your feet flat on the ground. Don't fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and buttocks will also 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.
Contraction bends the torso at the hip joint. Bend your knees (bending your knees also produces hip flexion) to do sit-ups, mainly because the rectus abdominis (including the internal and external oblique muscles of the abdomen) contracts when the lower part is fixed, forming the trunk to bend forward and the pelvis to lean forward.
Because the training of sit-ups is "lack of strength and initiative", it is beneficial for rectus abdominis to contract all its strength under fixed conditions and complete the action independently, thus improving the exercise effect of abdominal muscles. Therefore, in order to get better abdominal muscle exercise effect, it is recommended to do knee-bending sit-ups.
2. What are the sit-up skills?
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.
When doing sit-ups, you should cooperate with reasonable breathing. When doing sit-ups, exhale when leaning forward and inhale when lying on your back. However, if the whole inhalation process is completed mechanically in the supine state, it is not conducive to the completion of the action. Therefore, in order to improve the quality of movement, we must also pay attention to the skills, that is, the process of lying on your back begins to inhale, the shoulder and back instantly touch the pad and hold your breath to abdomen, and the upper body gradually rises. When the upper body is lifted to the abdomen, it will exhale quickly and bow its head forward to complete the action.
3. Introduction to Sit-ups
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.
Beginners and elderly practitioners, in order to achieve the goal of reducing abdominal fat, must control the rhythm and avoid doing a lot of sit-ups from the beginning, resulting in muscle pain. You can try to do it five times a minute at first, and then slowly increase it until it reaches about 30 times. Many women under the age of 30 practice for the purpose of preventing gynecological diseases. At this time, it is best to control the frequency at 45-50 beats per minute, and gradually decrease with the increase of age. It is enough for people over 50 to do 25 beats 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.
4, sit-ups fitness equipment
1 First, put your feet on the foam. 90 degrees to the ground, and then lie on your back.
2, the head does not need to rely on the supine board, some people lie directly on the supine board, this method is wrong.
The fitness instructor pointed out that doing sit-ups requires lying down, shifting the center of gravity and putting your hands on your ears. Get up slowly again.
We should tighten the abdominal muscles and pause, then slowly lower our bodies. When we reattach the supine board, we can start the next cycle, sit-ups, mainly abdomen reduction. Instead of lifting the waist, lifting the waist is not correct. It does not exercise abdominal muscles, but only iliopsoas muscles. Secondly, lifting the waist causes pressure on the lumbar spine, which is easy to cause injury. The correct way is to sit up and form an arc. You may feel tired when you start doing sit-ups.