Introduction to sit-ups 1 Sit-ups "Hands on your head" is unreasonable.
Sit-ups as the most basic exercise, like push-ups, almost everyone has done it. There are still many bodybuilders who regard it as the best choice to exercise abdominal muscles. However, a health survey report released by the United States recently circulated on the Internet, which made people stunned. The results show that sit-ups that have always been regarded as the most effective exercise of abdominal muscles are actually a dangerous exercise. Seriously, it will also cause lumbar disc herniation.
A health examination in the United States showed that 56% of soldiers suffered back injuries due to long-term sit-ups. An editorial in the US Navy called for a total ban on the sport. The Canadian military has cancelled sit-ups from the soldier training catalogue and used sandbags weighing 44 pounds (about 40 kilograms) for exercise. A Canadian university professor said that many studies have shown that sit-ups will press the spine, and long-term exercise will press the nerves and cause pain, which will lead to lumbar disc herniation.
Are sit-ups really harmful to health? Professor Wang Renwei, an expert in sports ergonomics at Shanghai Institute of Physical Education, gave the answer. The key is not the sit-ups, but the problem with the traditional sit-ups. Straighten your legs, hold your head with your hands and press your upper limbs down. This is a traditional sit-up action. Nowadays, many people basically use this method to do sit-ups. Wang Renwei pointed out that this action is wrong. If it is done for a long time, three parts of the human body will be damaged.
First, the cervical spine is damaged. Because the head is held too hard and the neck flexes too much, it is easy to cause neck muscle strain, especially for junior high school students and primary school students who have not yet developed their bodies. Followed by spinal injury. Proper sit-ups will involve gluteal muscles and abdominal muscles, so you need to arch your back, which will easily lead to spinal injury. This risk exists not only in people with poor abdominal muscle strength, but also in people who exercise regularly. They need to do enough sit-ups in training tasks, which makes their abdominal muscles extremely tired, which may also lead to spinal injury. The third is the pressure of gluteal muscles. The main function of sit-ups is to enhance the strength of abdominal muscles, but many people who are eager to achieve success exert too much force, which turns abdominal muscle contraction into gluteal muscle contraction, which will cause gluteal muscle pain.
What is the standard action of sit-ups? Professor Wang Renwei gave the answer: hands naturally stretched flat on the side or hands crossed on the chest; If you put your hands behind your neck or the back of your head, be careful not to hold your hands tightly around your neck. She pointed out that such sit-ups are difficult, but practitioners should not rush to achieve success. At first, they should finish it as soon as possible, instead of working hard, step by step.
Professor Wang Renwei introduced that Hong Kong, Macao and Taiwan have changed the traditional posture of sit-ups in various schools and understood the unscientific truth of "holding your head with both hands". However, the universities, middle schools and primary schools in Chinese mainland have not made any adjustment at present. In this regard, the education authorities urgently need to introduce standards for sit-ups to protect children's health.
The "abdominal muscles" mentioned by general fitness enthusiasts refer to the rectus abdominis, and also refer to the external oblique muscles of the abdomen. The origin of rectus abdominis is in pubic symphysis, that is, our pelvis, in front of the pelvic cavity. The stopping point is at the xiphoid process of sternum and the fifth and seventh ribs, just below the chest. So the contraction of rectus abdominis brings the function of pulling the chest to the pelvic cavity, or conversely, pulling the pelvic cavity to the chest cavity. Because the length of the spine is constant, the appearance is the flexion of the spine. One key point to note is to pull the chest to the pelvis, not to pull the chest to the thigh.
Ok, now let's look at the traditional sit-ups. First, the head leaves the horizontal plane. At this time, the sternocleidomastoid muscle is working. Then, the thoracic spine is lifted off the ground and flexed forward. At this time, the rectus abdominis is working. Then, the lumbar spine leaves the ground and the hips are supported on the ground. Well, from this stage on, the spine will never bend again until the upper body is close to the thigh or perpendicular to the ground. The rectus abdominis didn't play a further role. To make matters worse, after the lumbar spine leaves the ground, the weight of the upper body presses on the flexion spine, while the back muscles that protect the spine from excessive flexion relax. Our poor spine is unprotected, which is really great harm to the spine for people with heavy weight and weak ligaments. Therefore, fitness experts now unanimously remind people not to use this sit-up to practice abdominal muscles.
However, one phenomenon has to be mentioned. Many military and combat trainers often do hundreds of traditional sit-ups without injury. However, if we watch their training videos carefully, or really get close to them, we will find that when they do sit-ups, the upper body bends forward slightly, basically straight up and down, so that their spine will not be subjected to excessive bending pressure, but similarly, their abdominal muscles do not work, but work with the iliopsoas muscles in the pelvis. So the traditional sit-ups are not useless, but they still play a considerable role in the stability training of the core area.
So how to practice abdominal muscles? According to the theory mentioned at the beginning, you can master the key point of "pulling your chest to the pelvic cavity", and you can design your own movements. I believe many people have seen the video of "Building Six-pack Abdominal Muscle in Eight Minutes", in which the upper abdominal movement taught is very good, but the lower abdominal movement is still not pure enough, and leg lifting is still an unnecessary movement. The focus of the lower abdomen exercise is "lifting the hips and rolling the pelvis in the direction of the head".
Introduction to Sit-ups 2 Sit-ups are an important part of physical exercise, and some people even misunderstand them as helping to reduce abdominal fat.
The main function of sit-ups is to strengthen abdominal muscles. If done correctly, sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back and improve the posture. On the other hand, if not done well, sit-ups are not only a waste of time, but even harmful.
According to Stamford, the correct way to do sit-ups is to lie on the mat with your knees bent at 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.
Beginners should avoid doing sit-ups too many times at a time. At first, they can try to do it five times, and then add it once in each exercise until it reaches about 15 times. At this time, they can try to do another group until they reach three groups.
Introduction to sit-ups 3 1. Do you want to hold your head?
The answer is not to hold your head, especially not to hold your head tightly from behind.
Because when doing sit-ups, holding your head with both hands will lead to bending of the back, compression of the lumbar disc and spinal injury. In addition, in the process of lifting the upper body, exercisers often subconsciously hold their heads in their hands, which invisibly increases the chance of cervical spine injury.
The correct posture is to put your hand on your chest or on the edge of your earlobe.
Don't hang your hands at your sides, because your swing arm will compensate and weaken the training effect of abdominal muscles. Everyone should have a deep understanding of this. If your arms fluctuate up and down with your sides, it will be much easier.
2. Is the leg bent or straight?
According to related research, the harm of sit-ups with straight legs is particularly serious. This posture will exert a force of 3300 newtons on the spine, which is highly related to the back injury.
The correct posture is to bend your legs about 45 degrees.
3. Does leg press need any help? Do you need to fix it with instruments?
This is the only dispensable answer! With or without leg press and fixed equipment, it is ok, but the training effect will be different.
Friends who have done sit-ups know that some people in leg press will be much more relaxed than those without leg press, but after doing sit-ups, the fatigue of the front thigh group will be greater than that of the abdomen. This is because this originally fixed action pattern produces compensation, and the flexors of thighs and buttocks will join the work, thus reducing the workload of abdominal muscles.
The following action modes can be adopted
Bend your legs 45 degrees; The soles of your feet are against the ground.
4. How to adjust breathing when doing sit-ups?
When doing sit-ups, you should cooperate with reasonable breathing. When doing sit-ups, exhale when leaning 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.
5. How high can sit-ups rise?
Some studies believe that sit-ups are only effective for abdominal muscles within 30 degrees when the body starts to lift, so the effective action is to only lift the shoulders and not lift the back; If it continues, it will change from abdominal muscle contraction to gluteal muscle contraction. This kind of muscle division makes it impossible for trainers to train isolated muscle groups with little effect.
6. Can sit-ups lose weight in the end, and can you really develop 8 abdominal muscles?
Fat is the last substance consumed in exercise, so long-term aerobic exercise is necessary to reduce fat. Body fat consumption is not selective, but is consumed from all parts at the same time. Therefore, exercise-related parts and adjacent areas should not burn off the fat in this area, but should adhere to aerobic exercise all over the body, and moderate running or swimming is appropriate. Of course, it will be helpful for local strength training, but it will be more obvious in the later stage of fat reduction.
Introduction to 4 methods/steps of sit-ups
1. Sit on the sit-up board, lie down along the board, and hold your shoulders with your hands (don't hold the back of your head, it's easy to strain your cervical spine).
Correct method of doing sit-ups with sit-up board
2. Get up and make an angle of 60-75 degrees with the ground, and keep an angle of 30 degrees with the ground when leaning back, without going to the finish line; Exhale when you get up and inhale when you lean back.
3. Do 4-5 groups every day, each group 15-20.
4. Auxiliary exercise method: bend the waist downward, keep your legs upright, and hang your arms and head. Don't force yourself to touch the bottom, try to relax your muscles, then naturally stretch your back and leg muscles, pause for about one minute, and repeat for three times.
Correct method of doing sit-ups with sit-up board
5. Master the correct sit-ups, and the more standardized fitness movements will get more obvious fitness and slimming effects.
Introduction of Sit-ups 5 Definition of Sit-ups: People lie flat, with their legs and knees fixed at a 60-degree angle. Through the contraction of abdominal muscles, the upper body fluctuates up and down.
Explanation of the correct action of sit-ups: when doing the action, put your head in your hands. First of all, you can contract your abdominal muscles, lift your upper body and touch your knees with your elbows. This is a complete action. The practice of sit-ups mainly increases the number by improving the strength and regularity of abdominal muscles.
Auxiliary action exercise: improving abdominal muscle strength by hanging legs at both ends or in situ and lifting legs will gradually increase the number of sit-ups.
Error-prone: Some students pay attention to quantity rather than quality in the process of doing sit-ups, which is easily judged as not counting, so it is safest to increase the quantity on the basis of ensuring quality first.