It's useless. Among the people I know who have sit-ups, 100% are all abdominal muscles, while 100% who have six abdominal muscles don't have their own sit-ups.
Do sit-ups work?
Question: Enthusiastic netizen A replied that the use of sit-ups is very important, because sit-ups of various heights and angles can not only exercise the abdomen, but also have a good effect on the waist and lower back. But if you want to exercise your abdominal muscles specially, the action of sit-ups will be much better than sit-ups, and the role of sit-ups is not great, at least not as great as that of fitness balls. Enthusiastic netizen B replied that sit-ups are of high value, which can increase the muscle strength of waist and abdomen and reduce or eliminate excess fat and fat in waist and abdomen. Doing sit-ups, sit-ups and leg lifts with sit-ups can not only help men "beer belly", but also improve the problem of sagging waist and abdomen muscles of women, thus achieving the goal of shaping women's outstanding and feminine appearance and figure. (Answer Editor: Yan Yan)
Do sit-ups affect abdominal muscles?
Yes, but doing sit-ups is only of great help to basic practitioners.
It only takes one or two movements to exercise abdominal muscles. The key to practicing abdominal muscles is the intensity of movements, not the more times, the better. For example, if you can do 200 sit-ups at a time, you might as well do 10 from both ends. Because being able to do more than 200 exercises is endurance, the thickening of muscle fibers is not obvious. In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious.
Give you four movements: sit-ups, sit-ups to lift legs, two-ended lifting, and hanging legs (the intensity is increasing in turn). If you can do 10 to 20 sit-ups, do sit-ups and leg lifts; If you can do 10 to 20 supine leg lifts, you can do both ends. And so on. Practice three times a week, and practice about three groups for each movement.
In addition, fat with a body fat rate higher than 10% will cover abdominal muscles. This is why sumo has no muscles. If the landlord has a small belly, he needs to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk for a while.
What are the effects of sit-ups? Have you used them to share? 20 points
What is the effect of sit-ups?
Disadvantages of not using sit-ups
I believe many friends have tried to use sit-ups to reduce the fat on their stomachs, but they often fail to achieve the desired results. In addition to the training intensity, the posture of exercise is also a great influence factor. The disadvantages of doing sit-ups without auxiliary equipment are:
Insufficient supine angle: generally, it can only be a parallel angle of the body, and it is impossible to make the foot and body form at a supine angle;
When exercising, the legs can't be fixed, and the body is easy to shake: if there is no other person to help hold down the legs, it is very easy to shift, which greatly affects the exercise effect, and the supine board just solves these two problems well. First, the problem that the feet are easy to move is solved by the foot rest. More importantly, the body and feet can form the best angle of about 45 degrees on the supine, which has played a good auxiliary training effect. In addition, with the help of supine board, you can also complete some exercises that you can't usually complete.
The effect of sit-ups
Sit-ups can directly target the abdominal muscle groups, and exercise the muscles in different parts of the abdomen through slight changes in movements, and finally achieve the effect of shaping. The most common sit-up method is to lie on your back, bend your knees about 90 degrees, put your feet flat on the ground, fix them with external force, and then sit up with abdominal muscles. Next, let's explain the benefits of doing sit-ups.
Sit-ups will exercise the exerciser's abdominal muscles, so that the exerciser can better control his body, because the abdominal muscles belong to the core muscle group and play an important role in stabilizing the body. The strength of the abdominal muscles has a good supporting effect on the back, allowing the exerciser to increase his physical strength in other aerobic sports and recreational activities.
Sit-ups can also lose weight, but you need to do 150 times or more to burn fat, otherwise you can only exercise your abdominal muscles, which is too hard and the effect is not ideal. If it is done for a long time, it will cause harm to the spine.
Sit-ups can better exercise abdominal muscles, tighten abdominal muscles and better protect internal organs.
Better stretch back muscles, ligaments and spine. And the central nervous system can be adjusted by stretching the spine. Thereby improving the body's disease resistance.
You'd better exercise your groin. There are many capillaries and acupoints in the groin. Doing sit-ups can accelerate blood flow through groin blood vessels and treat and relieve gynecological diseases.
Do sit-ups work? What are the advantages of doing sit-ups
Sit-ups are one of the most basic and important links in physical exercise, and their main function is to strengthen abdominal muscles. If you really want to keep fit, you can search Tiancheng Fitness Blog, where it may be more detailed. Sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back and improve posture, especially in eliminating abdominal fat and avoiding low back pain.
The correct way of sit-ups: the body lies on the floor mat, and the knees are bent about 90 degrees (straight leg sit-ups will increase the burden on the back and easily cause damage to the back. ) Keep your feet flat on the ground.
It is best not to 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. You can also try crossing 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.
Do sit-ups work?
In fact, it is a tool to assist in doing sit-ups. You might as well take a look at the online tutorial. The figure is not simply exercised, and it has something to do with diet, work and rest habits, and work and rest time.
Do sit-ups work? Do you need to buy it?
Personally, I don't think it is necessary to buy. Personally, I think it works well in bed. The floor is on the ground. It hurts when I fall.
Do sit-ups work? The correct way to do sit-ups?
. . . At first glance, I don't exercise much. Don't be afraid of laziness if I want to exercise. What is designed for lazy people can only make lazy people. It is not too difficult for you to do 100-200 sit-ups every day. It's best to add 40 minutes of running, not drinking, and lose weight for 4 months. View original post >>
Is it useful to do sit-ups with such a supine board?
This is still useful for losing weight, but it has no effect on sit-ups.
Do sit-ups work?
It's good. I have one at home.
There are many sit-ups with tension ropes, and you can do a lot of fitness exercises.
It's good if it's used for weight loss or fitness, but if it's used for muscle training, you need weight-bearing equipment.