Sit-ups are a very common form of exercise. Its standard posture is to lie on your back on the 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.

After the body is off the ground 10 to 20 cm, tighten the abdominal muscles, pause for a while, and then slowly lower the body back to its original position. When your back touches the ground, you can start the next cycle. In the process of sit-ups, the abdominal muscles actually only participate in the work at the initial stage, and then the hip flexors will replace the task.

Similarly, turn your body in the final stage of sit-ups (right elbow touches your left knee, left elbow touches your right knee, etc.). ) not only will it not help to strengthen the abdominal muscles, but it will even cause trauma to the lower back due to the compression caused by rotation.

What's the use of sit-ups

1, easy to lose weight

Sit-ups mainly play the role of exercising abdominal muscles and lumbar muscles. If you persist in making them for a long time, they not only have a good shaping effect, but also help to reduce your stomach. Exercise the muscles in different parts of the abdomen through subtle changes in movements, and finally achieve the effect of shaping. When doing sit-ups, pay attention to the correctness of posture, lie on your back, bend your knees naturally, put your feet flat on the ground, and use your abdominal muscles to sit up when you rise. In addition, sit-ups can exercise abdominal muscles, tighten abdominal muscles and better protect organs in abdominal cavity.

2. Gastrointestinal movement

Sit-ups require coordinated breathing methods. It is in this process that they stimulate the peristalsis of the stomach, which is conducive to the discharge of excreta in the body and dredge the air in the stomach, thus facilitating the movement of the stomach. Therefore, we should also master the breathing methods during sit-ups, such as exhaling when getting up and inhaling when lying down.

3, treatment of gynecological diseases

Sit-ups and groin exercises are also helpful, because while exercising abdominal muscles, it can stimulate groin and improve blood circulation in the abdomen, thus playing a role in treating gynecological diseases. In sit-ups, there are two postures, the knee joint is divided into straight and bent. The difference between the two is that the main function muscles are different, and different postures play different roles. Straightening the knee joint to do sit-ups mainly exercises the iliopsoas muscle, which contracts when it is far fixed, making the trunk bend at the hip joint; Bend your knees to do sit-ups, mainly because the rectus abdominis contracts in a fixed state, forming the trunk bending forward and the pelvis leaning forward. If you want to exercise your abdominal muscles through sit-ups, it is recommended to bend your knees and do sit-ups.

Sit-ups misunderstanding

1, some people don't have time to go to the gym to exercise, and they will choose to do some basic and effective simple exercises at home in order to lose weight. Sit-ups are a way that many people choose. Many people think that as long as they keep doing it, they can achieve the goal of losing weight.

Error correction: Simply relying on sit-ups can only achieve local fitness effect, because sit-ups are directly aimed at abdominal muscle groups, and the effect of long-term exercise may strengthen abdominal muscle strength, 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 weight loss effect.

2. Usually, many people do sit-ups quickly and fiercely, thinking that this is the performance of strengthening abdominal muscles. In fact, it is easy to strain the abdominal muscles.

Error correction: The correct way is to cross your hands on your chest and control your abdomen when sitting up. Or increase the difficulty, hold heavy objects with both hands, and increase the exercise effect.

When many people do sit-ups in the middle, their bodies will naturally deviate in a certain direction. This is not right, it will make the abdominal muscles move unevenly and lose their shape.

Error correction: You should try to control the direction of supine, don't deviate from the straight line, and slow down to exercise the control ability of abdominal muscles. It is best to feel the movement of abdominal muscles when you get up.

Some people think that the slower you do sit-ups, the better the effect.

Error correction: it is helpful to slow down the speed appropriately, but the effect is poor if the speed is too slow. The most correct speed should be to get up faster and go down slowly, and the effect is the best.

Most people do sit-ups with their hands behind their heads and their fingers crossed.

Error correction: This is the biggest misunderstanding of sit-ups. Even some PE teachers teach students this way, which is totally misleading. Such gestures will put a burden on the cervical spine. The harder you buckle your head, the greater the load. The correct way 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). Just put your hands there gently, not too hard.