Stick to 20 a day.

Moderate increase in the later period.

But don't go beyond the range of increasing tolerance.

Lie on your back, the abdomen and thighs are at 90 degrees, the thighs and calves are at 90 degrees, the body is like a flying fish, and things can be put under the calves. This action looks simple, but to really get the best training effect, you need to "compress" the abdominal muscles with the contraction force of the abdominal cluster, and the action is very short. When doing this, the upper back is off the ground, but the lower back is still close to the ground. The action is just to press the abdomen, bend the spine, and make the chest ribs close to the pelvis. It is just to make the abdominal muscles in a "peak contraction" state, pause for a while, then control the tension of the abdominal muscles, slowly stretch and restore the spine.

Note: The position of hands has a direct influence on the pressure of abdominal contraction.

Usually, there are three different placement positions:

1, hands are naturally straight (relaxed) in physical test.

2. Cross your heads and hold them in your chest (middle)

Step 3 put your hands behind your neck (difficult)

Tips:

1. Accurate method: put your hands gently on the back of your neck and ears to avoid the neck from being pressed inward.

2. inaccurate method: hold the back neck tightly with both hands, bend the back and press the neck column inward with both hands.

Three misunderstandings about sit-ups

Myth 1: Some people don't have time to go to the gym to exercise, and they will choose to do some basic and effective simple exercises at home in order to lose weight. Sit-ups are a way that many people choose. Many people think that as long as they keep doing it, they can achieve the goal of losing weight.

Error correction: Simply relying on sit-ups can only achieve local fitness effect, because sit-ups are directly aimed at abdominal muscle groups, and the effect of long-term exercise may strengthen abdominal muscle strength, but other parts of the body, such as thighs and buttocks, get less exercise. Therefore, the first thing to pay attention to is to effectively combine sit-ups with other fitness methods in order to achieve a perfect weight loss effect.

Myth 2: Usually, many people do sit-ups quickly and fiercely, thinking that this is a manifestation of strengthening abdominal muscles. In fact, it is easy to strain the abdominal muscles.

Error correction: The correct way is to cross your hands on your chest and control your abdomen when sitting up. Or to increase the difficulty, put your hands behind your head and try to separate your elbows to achieve the exercise effect.

Myth 3: When many people do sit-ups, their bodies will naturally deviate in a certain direction. This is not right, it will make the abdominal muscles move unevenly and lose their shape.

Error correction: You should try to control the direction of supine, don't deviate from the straight line, and slow down to exercise the control ability of abdominal muscles. It is best to feel the movement of abdominal muscles when you get up.

good luck