1, the position of the pointer
In traditional sit-ups, the hands and fingers are crossed behind the head, and the head is often raised with the help of both hands, which is easy to cause neck muscle strain. 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.
2. Stress point
(1) When the feet are hooked on the lower sponge pad of the supine board, many people will use their feet to make their bodies stronger, 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.
(2) When you get up, the abdominal muscles will pull you up, keep your back slightly flexed, 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.
3. Speed
When doing the physical education standard test, it is calculated by 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. 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.
4. Get up height
(1) After the traditional sit-ups, it is necessary to let the forehead touch the knee and then recover, that is, the upper body quickly rises from the flat state to about 90, but in fact, the burden on the rectus abdominis did not reach the heaviest stage before it rose to 45. Because at this initial stage, there is a synergistic effect of sternocleidomastoid muscle, pectoralis major muscle, intercostal muscle, psoas minor muscle, psoas major muscle and iliac muscle.
(2) In the process of exceeding 45-90, due to the continuous shortening of the resistance arm from the center of gravity of the upper body to the fulcrum of the hip, the burden of the abdominal muscles acting as cranes is getting smaller and smaller, and the burden of the rectus abdominis is not the heaviest. Only when the upper body rises to 45 is the best time for the resistance growth function of rectus abdominis.
Extended data
Precautions:
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
(1) The muscles of human upper abdomen mainly include rectus abdominis, external oblique abdominis and internal oblique abdominis. Therefore, if sit-ups are all carried out in the sagittal plane (shoulder-parallel sit-ups), the training effect of external oblique muscle and internal oblique muscle will be obviously limited. Only by increasing the rotation of the longitudinal axis of the body (from the right shoulder to the left leg and from the left shoulder to the right leg) can abdominal muscle training's uncoordinated state be avoided.
(2) In addition to the movements of the upper body, in order to avoid the abdominal muscles from overstretching the hip joint during sit-ups, the knee joint should also be flexed during sit-ups. However, this supine posture will limit the training effect of lower abdominal muscles after doing sit-up training.
Main functions:
1, abdominal exercise: let you do correct sit-ups, that is, exercise a large abdominal muscle into six pieces;
2. Bend over and straighten your back: train the lower back muscles (deltoid, teres major, latissimus dorsi, etc. ) strengthen your back strength. For office workers, it can reduce the occurrence of backache and hunchback caused by sitting for a long time;
3, supine leg lifts: with your waist as the support, exercise for muscle groups such as the upper abdomen, thighs and arms, and often do this action, which can make you have a charming waist curve;
4. Strong abdominal exercise: It is the same as the first item, except that the fulcrum of the foot is less, and it is necessary to exert more force on the abdomen. If you want to achieve the effect of beautiful abdomen quickly, you should practice this action every day, but remember to do it step by step. If you can't do the first item, please don't try it easily.
How to use:
1, the correct exercise method:
(1) Sit-ups (mainly exercise six-pack abdominal muscles and quickly consume abdominal fat)
(2) Retraction (mainly to exercise muscles related to the back, which is also the main method to relieve lumbar muscle strain)
(3) supine leg lifting (mainly for abdominal and thigh muscles)
2. Auxiliary exercise methods:
Bend your waist down, stand up straight, hang your arms and head in the air, don't force yourself to touch the ground with your hands, try to relax your muscles,
Then naturally stretch the back and leg muscles, pause for about one minute, and repeat for three times.
3. Correct sitting posture:
(1) When sitting in a chair, be sure to fill the whole chair surface. Because only in this way can we support the whole back and straighten the spine.
(2) If you only sit on part of the chair surface for a long time, your back will bend easily, and lumbar muscle strain will slowly erode the back fascia.
(2) Please remember that the training goal of abdominal muscles is muscle endurance, not to increase muscle and strength. Finally, remember to stretch your muscles after exercise.
References:
Baidu encyclopedia-sit-ups
References:
Baidu encyclopedia-supine board