Sit-ups, a form of exercise. Lie on your back, put your legs together, raise your hand, contract your abdominal muscles, swing your arms forward, and quickly become a sitting position. Keep your upper body bent forward, touch your feet with your hands and bow your head. Then return to the sitting position, and so on.

Extended data:

Breathing skills

At the same time, when doing sit-ups, you should cooperate with reasonable breathing. When doing sit-ups, exhale when bending forward and inhale when lying on your back. However, if the whole inhalation process is completed mechanically in the supine state, it is not conducive to the completion of the action. Therefore, in order to improve the quality of movement, we must also pay attention to the skills, that is, the process of lying on your back begins to inhale, the shoulder and back instantly touch the pad and hold your breath to abdomen, and the upper body gradually rises. When the upper body is lifted to the abdomen, it will exhale quickly and bow its head forward to complete the action.

Matters needing attention

1. Gradually increase the number of sit-ups.

For a participant who has just started to train abdominal muscles with sit-ups, the number of sit-ups should not exceed 10 repetitions (train your abdominal muscles first). After each sit-up, stand up or lie down to rest and let the abdominal muscles relax 10 minutes or more.

Do sit-ups slowly.

Mainly for the endurance of abdominal muscles. Therefore, only by doing sit-ups slowly can we really train the endurance of abdominal muscles.

3. The action of sit-ups

The muscles in the upper abdomen of human body mainly include rectus abdominis, external oblique abdominis and internal oblique abdominis. Therefore, if the sit-ups are all carried out in the sagittal plane (shoulder parallel sit-ups), the training effect of the external oblique muscle and the internal oblique muscle will be obviously limited. Only by increasing the rotation of the longitudinal axis of the body (from the right shoulder to the left leg and from the left shoulder to the right leg) can abdominal muscle training's uncoordinated state be avoided.

In addition to the movements of the upper body, in order to avoid overloading the lower abdominal muscles to bend the hip joint during sit-ups, the knee joint should also bend during sit-ups. However, this supine posture will limit the training effect of lower abdominal muscles after doing sit-up training. Therefore, for middle-aged men and women whose main training area is lower abdominal fat, proper knee bending and leg lifting can train lower abdominal muscles more reliably and achieve the purpose of training abdominal muscles (upper abdomen and lower abdomen).

References:

Sit-ups _ Baidu Encyclopedia