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Correct practice of sit-up equipment
The correct way is to put your hand on your ear. In addition, when exercising, the correct breathing method should be to exhale when getting up and inhale when lying down. In order to achieve the best exercise effect, it is best for each group to do 20-30 times and rest 1 minute before starting another group. It is advisable to exercise in 4-6 groups each time. In order to make the abdominal muscles recover from fatigue, they usually practice once every other day and keep it about three times a week.

When doing sit-ups, improper movements can easily hurt the spine. Fitness equipment in the community, because of the low price, is mostly hard, especially the waist without any protection. You can take a towel, roll it into a ball and put it on your waist, which can play a certain protective role. It should be noted that the legs should not be stretched too straight, and it is best to bend a little, which can also effectively protect the spine. The placement of hands is also particular. Some people like to hold their heads, which is also irregular, because the strength of their hands can easily be transferred to the cervical spine, causing cervical spine injury.

For new practitioners, one group may not be able to do 20 groups, so practice more groups according to 80% of the maximum number of times you can do at a time. Speed and frequency are also flexibly mastered according to their own strength.

Extended data:

The benefits of sit-ups:

1, enhance abdominal strength, sit-ups long-term exercise can greatly enhance abdominal strength, make muscle groups more developed, and can effectively exercise your abdominal muscles, while simple sit-ups can't burn fat better.

2, conducive to gastrointestinal movement, when doing sit-ups, you can constantly stimulate the peristalsis of the stomach during exercise, which is conducive to discharging the dirt in the body and dredging the air in the stomach. Of course, we must pay attention to the correct posture, which will hurt the stomach and cause stomach pain, so breathing is very important in this process. Adjust your breathing. Generally speaking, when people exert their strength, people's muscles contract, the volume of the chest and abdominal cavity will shrink, and the internal pressure will decrease.

3, improve sexual ability, sit-ups are mainly used to exercise abdominal muscles, it should be said that there is no improvement in sexual ability, but the abdominal muscles are strong, and a flat abdomen may help improve sexual ability. Do sit-ups at least often. You can have a well-proportioned figure. If you stick to it, many men in the office will not have to worry about abdominal fat.

Reference: Baidu encyclopedia supine board