Push-ups are common postures when we exercise. Because doing sit-ups can lose weight, it is loved by many people, but some people say that doing sit-ups will cause backache. Come and learn about it with me!
What is the reason for sit-ups and low back pain? What is the reason for backache when doing sit-ups?
The back is a very important position in the body, but it is very easy to get hurt. Even professionals training this position should pay attention to the training load and its speed.
The push-up posture is not standard, and the waist will cause low back pain. Therefore, when doing sit-ups, you don't need to hold your head with your hands, just put it on your ears. The subconscious must be in the abdominal muscles. It is suggested to do a set of postures, such as bending over and raising Lashen, which is beneficial to the growth of waist muscles.
From the perspective of muscle training, push-ups exercise the upper abdomen, and you can often feel the excessive tension in your waist. The key reason is that your body has played a great role in the whole process of fitness exercise.
In fact, push-ups are basically a fitness exercise that is slightly lower than 60 degrees in the middle, which can continuously stimulate the abdomen, reduce the proportion of inertial fitness exercises, and make abdominal training more reasonable.
In the case of release, the upper back does not have to touch the ground, and in the case of coming up, there is no need to exert explosive force and the human body does not have to lean back excessively. In addition, it is necessary to focus on exercising abdominal muscles, which can reduce the endurance of the waist.
The traditional push-up posture is wrong, that is, lying on the ground, bending your knees, holding your head with your hands, straightening your upper body so that your elbows touch your knees.
That kind of fitness exercise mainly focuses on the muscles inside the thigh, not the abdominal muscles to show energy. In the long run, it will cause the other person's body shape to change, thus causing damage to the waist muscles.
2. Why do sit-ups hurt your back?
Generally speaking, from the perspective of muscle training, the exercise position of push-ups is the upper abdomen, and the key reason for low back pain may be that your body sends out a lot of strength. In fact, you basically exercise in the middle section slightly below 60 degrees, which will stimulate the abdomen for a long time, reduce the proportion of inertial fitness exercise, and train the abdomen reasonably. In the case of release, your back doesn't have to touch the road. In the case of coming up, you don't have to exert explosive force, and your body doesn't have to lean back excessively.
The back is a very important position in the body, but it is very easy to get hurt. Even if professionals train for this position, they should pay attention to the training load and its speed. If he insists on doing a lot of things quickly, his back will be particularly painful.
What is the cause of low back pain in sit-ups? Foreign scholars' research shows that the ability state of human body changes day and night. Every day from 8: 00 to 12, from 14 to 17, muscle speed, strength and endurance are in the best condition. If you do physical exercise and sports training during this time, the effect will be better.
The peak of human metabolism is at 3-5 pm, and you should also feel a little hot or tired at 3-5 pm, so this time is the best. Doing exercise at night makes muscles too tense, which leads to an increase in adrenaline and affects the quality of sleep.
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.
The correct way to do sit-ups is as follows: lie on your back on the floor 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. 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.