Sit-ups can achieve the best weight loss effect, and each time you can do it in groups, each group can do 20-30, rest 1 minute, and then start another group. It is advisable to exercise in 4-6 groups each time. Pay attention to losing weight is not effective once or twice, you must insist on exercising to have a good effect.
Exercise muscles by doing sit-ups, preferably 150-200, 1 30-40, at least 5 groups. Only in this way can we achieve a good exercise effect.
In order to lose weight, sit-ups should be done at least 4-5 times a week or every day, but pay attention to the intensity. If the purpose of sit-ups is to practice muscles, it is best to do sit-ups every other day, because muscle growth requires a certain rest time, and long-term uninterrupted load training has no effect on muscle growth.
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The best exercise time for sit-ups;
1, the training of professional athletes is usually arranged in the afternoon, because the afternoon is the best time for human hormones, strength and various reactions.
2. For ordinary people, the difference of time's influence on physical strength can be ignored and does not need special consideration. Choose the timing of exercise according to your own time and diet.
3. Avoid strenuous exercise when approaching sleep. Excessive sweating, limb excitement before going to bed, and high body temperature will reduce the quality of sleep. Before going to bed, you can relax your muscles through massage and yoga, and do some stretching and relaxation exercises to promote sleep.
It is best to exercise for one and a half hours after meals, at least one hour.
Five misunderstandings of sit-ups:
Misunderstanding 1
Sit-ups can achieve the effect of fitness.
The abdominal muscles of human body mainly include rectus abdominis, oblique muscle outside abdomen and oblique muscle inside abdomen. Therefore, sit-ups are directed at abdominal muscles. The effect of long-term exercise may strengthen abdominal muscles, but other parts of the body, such as thighs and buttocks, get less exercise. Therefore, the first thing to pay attention to is to effectively combine sit-ups with other fitness methods in order to achieve a perfect fitness effect.
Misunderstanding 2
Sit-ups are best done quickly and fiercely.
Sit-ups should be accompanied by reasonable breathing. When doing sit-ups, exhale when leaning forward and inhale when lying on your back. Therefore, in order to improve the quality of movements, only by doing sit-ups slowly can the endurance of abdominal muscles be trained. If you hold heavy objects in your hands, you can increase the exercise effect.
Misunderstanding 3
The body will deviate from a certain direction.
When many people sit-ups, their bodies will unconsciously deviate in a certain direction and fail to correct their body direction in time. The deviation of body direction will make the abdominal muscles move unevenly, thus making the body out of shape. In the process of sit-ups, try to control the direction of supine, and don't deviate from the straight line. It is best to feel the movement of abdominal muscles with your heart when you get up.
Misunderstanding 4
The slower you do sit-ups, the better the effect.
Moderate deceleration is helpful to the exercise effect, but too slow speed is not effective. Sit-ups should master the most correct speed, get up faster and go down slowly, and the effect is the best.
Myth 5
Put your hands behind your head and cross your fingers.
This posture is the most common sit-up posture and the biggest misunderstanding of sit-ups. Doing so will put a burden on the cervical spine. The harder you buckle your head, the greater the load. The normal method is to put your hands on your ears, and then put them inward (probably in the middle of the back of your head and outward) and gently put them on them, not too hard.
Resources: Sit-ups _ Baidu Encyclopedia