The Correct Method of thin belly's Sit-ups and the Correct Method of thin belly's Sit-ups. For friends who want to thin belly, sit-ups are essential abdominal exercises. However, in daily life, many people suffer from spine injuries due to sit-ups. The following is the correct way to share thin belly sit-ups.

The correct method of thin belly sit-ups 1 the correct method of thin belly sit-ups;

1 First, the exerciser should lie on his back on the mat and bend his knees to about 90 degrees. What needs everyone's attention is to let his feet lie flat on the ground. Don't fix your feet on the flat ground (for example, don't let your partner press your ankles when doing sit-ups). If you do this, your thigh and hip flexors may also join in the exercise, which will affect the effect of thin belly.

Secondly, for people with thin stomachs, straight leg sit-ups are not recommended. Traditionally, straight leg sit-ups will increase the burden on the back, so it is very easy to cause damage to the back of the exerciser. Exercisers can decide where to put their hands according to the strength of their abdominal muscles.

Generally speaking, the closer an exerciser's hands are to his head, the more difficult it will be to do this sport. Especially for beginners, it is recommended to put your hands on your sides. With the continuous exercise, when you get used to it or improve your physical fitness, you can cross your hands and stick them on your chest.

Finally, when you exercise to a certain extent, you can slowly try to put your hands behind your head. It is important to note that you must put each hand on the shoulder on the other side of your body. But remember not to cross your fingers behind your head, or you will strain your neck muscles when you exert yourself.

And this will also reduce the workload of abdominal muscles. Then, when doing sit-ups, it is best to use a slower speed, just like slow-motion playback. When the abdominal muscles pull you up, you should pay attention to exhaling slowly, so that some muscles located in the deeper part of the abdomen can participate in the exercise.

What is the correct method of thin abdomen sit-ups? The above is the introduction of this issue. It should be noted that after understanding the relevant common sense in this respect, it is also necessary to understand that the best time for sit-ups is at night, and 2 hours after dinner is the best time for sit-ups. Sit-ups should be done step by step, so don't rush for success.

The correct method of sit-ups and thin stomachs 2 When to do sit-ups?

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.

Sit-ups skills:

1, cooperate with breathing

Reducing the stomach needs to cooperate with breathing, and the muscles of the lower abdomen will become tight to achieve the effect of reducing the stomach.

When practicing: exhale in the ascending state (when exerting force) and inhale in the retreating state. Be still, for example, keep an angle of 45 degrees, keep normal chest breathing, and don't hold your breath.

Usually: Abdominal breathing helps to tighten the transverse abdominal muscles. When inhaling, feel the abdominal cavity lift inward and upward, and exhale deeply after inhaling fully. When you sit, stand or walk, you can consciously take abdominal breathing and form a habit.

Slimming principle: This breathing method can ensure that all muscles in the deeper abdomen participate in the work at the same time.

2. Ascending height: keep an angle of 45 degrees.

Sit-ups do not mean that the higher you stand, the more effective you are. The correct method should be to extend the duration of 45-degree angle between your body and the ground as much as possible (at least 30 seconds), so that the abdominal muscles can be practiced most effectively.

The correct method of sit-ups and thin stomachs is to learn abdominal breathing.

Practice of abdominal breathing: lying on your back in bed, loosening your belt, relaxing your limbs, concentrating your thoughts, eliminating distractions, can also be said to be in qigong state. Inhale slowly through the nose, tuck in the abdomen, keep 10 ~ 15 seconds for each breath, and then exhale slowly, breathing 4 times per minute. The length of abdominal deep breathing is controlled by the individual, and it can also be combined with chest breathing, that is, the' alternating movement' of the respiratory system.

sit-up

As we all know, sit-ups are one of the most effective exercises for thin abdomen. Doing sit-ups for 5- 10 minutes before going to bed can exercise abdominal muscles and accelerate the burning of abdominal fat. Over time, your stomach will disappear. Remember, girls, the most important thing about this method is persistence, and persistence can only see the effect.

Insist on abdominal massage every day

Take a standing position or a lying position, with the palms close to the abdomen, and massage clockwise 15 minutes, once a day 1 time. You must stick to it.

Think about the habit of abdomen at any time

Keep your back straight when sitting, so that your abdominal muscles can play a better role. Pay attention to your sitting posture, standing posture, walking posture, chest out and abdomen in. Never relax your abdominal muscles. You may not be used to it at first, but after 1 week, you will see the effect.

Yoga thin waist method

Dove pose is a common sitting yoga pose, which is named because the chest protrudes like a dove when moving. Dove pose will not only strengthen the curves of thighs and calves, make the curves tight and elastic, but also make the waist softer and slimmer. In addition, it can also eliminate excess fat on the arm. This is a common and beautiful yoga pose. Starting from the sitting position, the left leg stretches backward, the right leg bends close to the ground, and the body bends slightly to the right leg.

Cross your hands on your left chest, hook your left leg backwards and wrap your left elbow around your left toe. The right hand crosses at the back of the head, and the left hand crosses at the back of the head. Keep your eyes to the right, keep your body posture for 30-60 seconds, and take abdominal breathing during this period. Release your crossed hands, slowly put your left leg on the ground, restore your initial posture, and then switch legs in another direction. Finally, stop the lotus sitting posture and adjust your breathing.

Will flat support reduce your stomach?

1, leg lift type

Do a flat lift posture supported by elbows, and then lift one leg backwards, with the leg straight and the upper body straight.

2. Cantilever plate type

Make an elbow-supported lying posture, then one hand is off the ground, straight forward, the other elbow supports the ground, and the upper body remains straight.

3. Side plate type

Lie on your side on the mat, with your arms bent about 90 degrees to support your body, and keep your head, back, hips and feet in a straight line. Then lift your body as usual until your whole body is in a straight line.

4. Plate translation

Make an elbow-supported lying posture, then push the body forward with the strength of elbow and toe, and then resume the original action. During exercise, the body is always flat.

5, flat twist hips

Take the lying posture supported by elbows as the basic action, and the crotch twists like the left and right sides. In the process of twisting, you can obviously feel the abdominal muscles moving.

6. The side plate swings the crotch

Lying on your side on the mat, one arm is straight to support your body, the other arm is straight to the sky, your legs are straight together, and your body is "big". Then your hips and waist sink, and when you are about to touch the ground, your hips and waist get up and arch upward.

Precautions for plate support

Shoulder and elbow are at 90 degrees, trunk is straight, head and shoulder, hip and ankle are kept at the same level as far as possible, abdominal muscles exert force, spine is elongated, eyes turn to the ground, breathing is kept even, and movements are kept for at least 30 seconds. As long as the posture is correct, do 4 or 5 groups in a row, and you will find that the persistence time is getting shorter and shorter, but at this time your exercise effect will be several times that of the first group.

Pay attention to exercise, toes only play a supporting role, don't use force. Control yourself to breathe evenly. If you can't control your hips, rest for half a minute and move on to the next group after half a minute.

If it is easy to practice flat support and simple movements are boring, then you can practice some fancy support, such as lateral flat support, or exercise your abdomen.

What are the benefits of flat support?

Plate support is one of the most commonly used methods for core muscle strength training. The action is very simple: prone, elbows open shoulder width, elbows on the ground, upper arm and torso as far as possible to maintain 90 degrees. Put two toes together to reduce the support area.

Keep your neck straight naturally, look forward and down, hold your chest out, keep your head, shoulders, hips and lower limbs on the same plane, tighten your abdominal muscles and pelvic floor muscles, and keep your spine in a natural physiological bending shape. Breathe naturally, don't hold your breath, and the hip joint can't droop or lean to both sides.

The focus of plate support is to act in a standardized way, do what you can, and step by step. Beginners must master the strength. When the supporting movements begin to deform, they must stop in time. Don't insist. After mastering the essentials of action, they might as well gradually extend the time. It can also be divided into four or six training groups, each group can practice for 20 to 30 seconds, and the interval should not exceed 20 seconds. It won't take long. Generally speaking, adults can persist for more than 60 seconds.