Improve human physiological function
Sit-ups play an important role in developing balance and support ability. It can improve the central nervous system, including the firmness of bones, the flexibility of joints, the firmness of ligaments and the firmness and elasticity of muscles. At the same time, it can accelerate blood circulation, increase vital capacity, promote growth and development, and improve exercise ability.
Enhance physical fitness and health.
Regular and comprehensive sit-ups are conducive to physical and mental development, can regulate people's psychology, make people energetic, enhance their physique, cultivate their sentiments, exercise their will and prolong their lives.
Sit-ups exercise perseverance
In fact, the exercise of sit-ups is not very large, but it is not easy to do it every day, so this simple exercise is a way to test your perseverance. Sticking to small exercises will become a big deal. Do you persist in your perseverance every day?
Sit-ups are a comprehensive exercise method, which mainly exercises triceps brachii, abdominal muscles, back muscles, pectoralis major and other muscle groups. Doing push-ups often can expand shoulders, strengthen the muscles of arms, abdomen and chest, and make the body more symmetrical and straight. Push-ups also have a variety of exercise methods, the key is for different exercise purposes.
The benefits of sit-ups
Sit-ups are one of the exercises we often do. The practice environment of sit-ups is not so particular. It can be done on standard floors and gyms, or even in our beds. But do you know the positive benefits of sit-ups What are the precautions for practicing sit-ups? Let's take a look.
Sit-ups have many advantages, but we should pay attention to the correct exercise methods.
One of the ways people often exercise is sit-ups.
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.
Proper and standardized sit-ups are reasonable and bring us great benefits both physically and psychologically.
1, can exercise abdominal muscles, tighten muscles, stretch ligaments and spine, strengthen muscles and enhance our physique.
2. It can stimulate capillaries, accelerate blood circulation and promote chemical and physiological reactions in the body, thus preventing and alleviating some chronic diseases.
3, sit-ups by exercising abdominal muscles, increase muscle exercise, thereby reducing excess abdominal fat, for beauty lovers to shape a perfect ` thin waist.
4. Sit-ups also help people to maintain a happy mood, reduce the incidence of mental illness and depression, and promote people's mental health.
It can be seen that proper sit-up training will improve our physical fitness and benefit our physical and mental health.
Sit-ups can treat gynecological diseases.
Gynecological diseases are common diseases of women. Improper treatment can easily lead to infertility and even cancer. In addition to drugs and physical therapy, women can insist on doing sit-ups at home, which is an auxiliary method to treat gynecological diseases.
Sit-ups are a way to develop trunk muscle strength and extensibility, which can exercise abdominal muscles well, and abdominal muscle tightening can better protect organs in abdominal cavity. Women can exercise their groin by doing knees and sit-ups. There are many capillaries and acupoints in the groin. Do sit-ups to stimulate blood vessels and promote abdominal blood circulation, thus treating and relieving gynecological diseases. Doing sit-ups can also stretch back muscles, ligaments and spine, which has a regulating effect on the central nervous system.
suggestion
You must be patient when doing sit-ups. Occasionally, sports can overwhelm your body. In addition, don't do sit-ups during menstruation. Violent exercise may cause menstrual blood to flow back from uterine cavity to pelvic cavity, and endometrial debris may also be planted on the ovary to form cysts.
At the same time, when doing sit-ups, don't grab heavy objects, squeeze or hit the abdomen, which may cause ovarian rupture and lower abdominal pain.
The best performance of sit-ups for women under the age of 30 is 45 -50 times/minute, which is equivalent to doing 1 second and a half and1; At the age of 40, it should be 35 times/minute; At the age of 50, try to reach 25 -30 times per minute.
Matters needing attention in practicing sit-ups
Beginners who want to reduce abdominal fat should control the rhythm and avoid doing a lot of sit-ups from the beginning, which will lead to muscle aches.
You can try to do it five times a minute at first, and then slowly increase it until it reaches about 30 times. Many women under the age of 30 practice for the purpose of preventing gynecological diseases. At this time, it is best to control the frequency at 45-50 beats per minute, and gradually decrease with the increase of age. It is enough for people over 50 to do 25 beats per minute. For people who have a certain fitness foundation, they want to strengthen their abdominal strength through practice and ensure that they do it about 60 times a minute.
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.
Sit-ups mainly aim at the endurance of abdominal muscles. Therefore, only by doing sit-ups slowly can we really train the endurance of abdominal muscles.