At present, many people achieve the purpose of physical exercise and fitness through various exercise methods. People who exercise regularly and those who don't exercise, the human body resistance is different. Fitness exercise can not only keep people stable, but also improve their working ability and reasonably resist various diseases. Push-ups and flat support are the methods people often use to turn off the power. So what should I do with push-ups and flat support?

How do beginners do sit-ups 1 1. What are the benefits of doing sit-ups for women?

1, prevention of gynecological diseases

Research data show that women who often do sit-ups have a lower risk of gynecological diseases, which is 55% lower than women who do less or do not do sit-ups. Sit-ups help to exercise the strength of trunk muscles, and also exercise the extensibility of muscles, which helps to prevent gynecological diseases.

2. Exercise abdominal muscles

Sit-ups can effectively exercise abdominal muscles and tighten them, thus protecting the organs in the abdominal cavity. While exercising muscles, it can also play the role of stretching back muscles and ligaments, which can achieve the purpose of losing weight and fitness. To deal with people with excessive abdominal fat accumulation and "small belly", doing more sit-ups can promote fat reduction and weight loss.

2. The correct method of sit-ups.

1, knees bent, lying on the ground, feet slightly apart, elbows bent, hands under your head.

2. Sit-ups! Then in the first position, look up, the upper part of your back is off the ground, and your eyes are fixed on your stomach. Keep this position off the ground for 4 seconds, then lie down again and repeat it twice.

3. Back off the ground, head up, right hand straight forward and inclined upward, left hand down. Pause, this time, change your left hand to straighten up obliquely and put your right hand down. This action is repeated four times.

4. Keep your hands straight up at the same time. When your legs are straight and the top is too high, your legs are perpendicular to the ground, and your back and head are still off the ground. Hold this position for 4 seconds.

5, and then the last action, knees bent, put down the calf, thighs and calves at a 90 angle, this time the head is still off the ground, hands on the back of the head.

6. Keep the last movement, slightly change the calf, lift the left and right calves up and down respectively, and keep the thigh perpendicular to the ground for 4 seconds.

3. Matters needing attention in sit-ups

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.

2. 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.

How do beginners do sit-ups The standard posture of flat plate support is: press the ground with both hands, the distance between two fingers is shoulder width, and the legs are straight back. Bend your arms and lower your body vertically, keep your shoulders and elbows on the same plane, and straighten your body, hips and lower limbs. After handling, it was successfully restored to its original posture once. It is particularly important to note that the new project of flat support is not suitable for teenagers and children who are still in the process of growth and development, nor for adults after 50 years old, and it has no symbolic significance in female muscle tension. I am basically willing to make a supplement. If you want to improve the difficulty coefficient, you can put two barbells on the ground, slightly wider than the shoulders, to ensure that the center line of the human side reaches the center of the fist when lying on your side. You can also put two bricks in your palm, but not too high (such as two stools), otherwise you will feel relaxed and fail to achieve the purpose of exercise.

The correct way to do push-ups is as follows: the human body lies flat on the carpet, with legs bent 90 degrees up and down and feet flat on the ground. Don't fix your feet (for example, your partner will force your feet to be naked), or the flexors of the thigh root and hip bone will join the work, thus reducing the labor of the waist muscles. Secondly, straight leg push-ups will increase the pressure on the back, which is very easy to cause harm to the back. Decide where to put your hands according to the energy of your abdominal muscles. As your hands get closer to your head, it will become more and more difficult to do push-ups.

Novices can lean the doorknob on both sides of the human body, and when they blend in or improve their physical fitness, they can cross the doorknob and stick it on their chests. Finally, you can also try to cross the doorknob behind your head, but each hand should be placed on the shoulder on the other side of your body. Never put your fingers crossed behind your head to prevent the neck muscles from being scratched when exerting force, which will also reduce the workload of the waist muscles.

Push-ups and flat support are done properly. It should be noted that proper push-ups and flat support can achieve twice the result with half the effort. In addition, if you want to achieve excellent physical performance, you'd better stick to it. In the case of doing sit-ups and flat support, we must grasp the time, don't take too long, and do it in order.