Hand position

Generally, the posture of doing sit-ups is very casual, and there is no standard action requirement. However, in traditional sit-ups, the fingers of both hands 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.

fulcrum

Hook your feet on the lower sponge pad of the supine board. Many people will use their feet to raise their bodies, 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. When you get up, the abdominal muscles will pull you up, keep your back slightly bent, 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.

speed

When we use sit-ups, we should also pay attention to speed. Speed here refers to the speed of doing sit-ups. When we do the physical education standard test, we count it according to 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 like this. 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. You will find that when you do slow movements, your abdomen will have a burning feeling, that is, fat is burning. Exhale slowly when you get up, take a deep breath when you lie down, and control the rhythm.

Ascending height

After the traditional sit-ups, it is necessary to let the forehead touch the knees and then recover, that is, the upper body quickly rises from the flat state to about 90. In fact, the burden of rectus abdominis did not reach the heaviest stage before the age of 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.

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 buttocks, the burden of the abdominal muscles that play the role of 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.

Installation should be standardized.

Not only should we pay attention to the norms of the use of fitness equipment, but also the norms of the installation of fitness equipment. If this fitness equipment is installed by the master of the fitness equipment installation platform, there is no problem. If you installed it yourself, it is recommended to find a merchant to see if the installation is correct.