Note that sit-ups can't be thin-bellied, and exercise also has certain skills. Exercise is an important way for us to maintain our body function. It is necessary to arrange the exercise time reasonably and understand the exercise. Now, I'd like to share with you the points for attention when you can't sit-ups in thin belly.

Pay attention to sit-ups and don't lose your stomach 1 myth 1: Sit-ups are the best way to exercise abdominal muscles.

Reality: Shoulder ache, backache, but my stomach is still there.

Sit-ups, which have always been regarded as a magic weapon to obtain a flat and firm abdomen, have not been included in the "most effective abdominal fitness methods" of authoritative American fitness institutions. There is a simple reason. When we sit-ups, the movements are often not in place. Usually our backs and shoulders are full of strength, but our abdomen has not been really exercised.

After comprehensive evaluation of the effect of 13 abdominal fitness method, experts found the first three most effective methods, namely: riding machine (bicycle fitness device) training; Captain's chair (a bench with a 30-degree angle to the ground, you can lie on it and lift your legs for a few seconds to strengthen your abdominal muscles) training; Fitness ball training.

Improved version of sit-ups: Fitness instructors believe that in order to make sit-ups play a better role, we can try to make the following changes-only do 10 sit-ups per minute, and keep the upper body at a 45-degree angle with the ground for 5 seconds, which is much better than doing 60 times per minute.

Myth 2: Do abdominal exercises every day to build tight abdominal muscles.

Reality: There will always be a counterattack.

The formation process of abdominal muscles is exactly the same as other parts of the body, and it takes some time to shape. Because after a lot of training, the cellular morphology of muscle tissue has changed, but it has not been fully formed, and it usually takes 48 hours to complete the task of muscle "reconstruction". Daily abdominal exercise can certainly promote the burning of fat, but it does not leave time for the formation of abdominal muscles. Once the exercise is relaxed, the fat will immediately launch a "counterattack" and everything will be in vain.

Correct practice frequency: 1 3 times a week.

Myth 3: High-density exercise will definitely double the effect.

Reality: breathless and out of position.

Do an action 100 times, can you get the effect of 1 times more than doing it 50 times? Fitness is not a simple accumulation of quantity, but should pay attention to qualitative changes. Take the "captain's chair" equipment training as an example. Many people will do dozens of them in a row until they are sweating and panting. According to the senior fitness coach, abdominal muscle training's key is to get his movements in place and need a proper pause. It is best to use 15 as 1 group, and do 2 ~ 3 groups at a time.

Ways to strengthen the effect: Make more changes during exercise, such as tying a small sandbag on your leg, and the effect will be different.

Myth 4: strengthening abdomen = abdomen.

Reality: I lost my waist and gained my stomach.

Many people confuse abdominal exercises with waist-reducing exercises, thinking that an action can both slim the waist and beautify the abdomen, but it is often thin the waist and fat the abdomen.

This is because it is much easier to lose the fat accumulated in the waist than to shape the muscles in the abdomen. Only by cooperating with diet, reducing the intake of high-calorie food, and insisting on corresponding training, can the "small waist" be seen again. The waist is thin, and the abdomen without special training is more "prominent". Don't expect a certain exercise to complete the dual task of strengthening the abdomen and waist at the same time. There is no shortcut on the road to losing weight.

Suggestion: practice step by step and don't believe in the "two in one" method.

Note that sit-ups can't reduce your stomach. 2. Can sit-ups reduce your stomach?

The answer is that sit-ups can certainly reduce your stomach. Sit-ups are also an aerobic exercise, which is easy to learn. Although sit-ups look simple, they exercise the waist extremely. However, although doing sit-ups can really lose weight, you should also pay attention to some matters when doing sit-ups.

Like some people who want to lose weight, they spend a few minutes doing sit-ups every night, and they have to do several times a minute. This fast pace is not only difficult to adhere to, but also can not achieve the effect of losing weight. Because the fat in the body will not start to burn until at least 20 minutes after exercise, and the posture is wrong, and the efforts are in vain. If the posture of sit-ups is incorrect, you won't see the effect for a long time, and you may also hurt your body.

Therefore, if you want to lose weight by doing sit-ups, you may wish to know what to pay attention to in correct sit-ups.

Second, what is the correct sit-up?

First, when doing sit-ups, we must pay attention to the correct posture, try to control the direction of sit-ups in a straight line, don't deviate too much, and it is best to slow down, don't covet speed, and don't pursue the number of sit-ups. We should do sit-ups towards the goal of exercising abdominal muscles and losing abdominal fat, with our hands crossed on our chest, or gently put our hands on the inside of our ears and cross our abdomen.

Second, when doing sit-ups, you must grasp the speed. If you do it too fast or too slow, you can't lose weight. Be sure to find a rhythm that suits you. Sitting up can speed up the speed, and lying down can slow down the speed, so as to help fat burn and achieve the goal of losing weight.

Third, the amount of fat consumed by doing sit-ups alone is limited after all, and if you want to reduce your stomach by doing sit-ups, you must persist in doing them for a while before you can see the effect. If you want to see more obvious weight loss effect, it is best to do sit-ups together with other exercises, and take a multi-pronged approach to see the effect faster.

In short, if you do sit-ups correctly and insist on doing them, you can really see the effect of reducing your stomach, but when doing sit-ups, you must pay attention to whether the posture is correct or not, and you must not rush, otherwise you will not see the effect.