Still doing sit-ups and practicing vest line? This kind of fitness is being completely stopped overseas. Different exercises are suitable for different times. Exercise helps to strengthen the body's immunity. Long-term inactivity may reduce our physical function. Watch it with me. Are you still doing sit-ups and practicing vest line? This kind of fitness is being completely stopped overseas.
Still doing sit-ups and practicing vest line? This kind of fitness is being completely stopped overseas. 1 Sit-ups are too "harmful"
Until today, sit-ups are still one of people's favorite exercises. But what many people don't know is that the harm of this project has been mentioned by experts for many years.
As early as six years ago, Stuart maher, a professor of spinal biomechanics at the University of Waterloo, warned the public about the dangers of sit-ups. He said that the danger of this exercise may be higher than its positive effect.
In an interview, he revealed, "We used the pig's spine to do experiments, imitating golf and sit-ups to bend it, and as a result, the problem really appeared-the intervertebral disc was seriously damaged."
Maher said that sit-ups can cause tens of kilograms of pressure on the spine. Just like a wire, if you bend it repeatedly, you will eventually be exhausted at some point.
For the human body, if you do sit-ups for a long time, injuries are almost inevitable. "As long as you observe how you exercise, we can predict what kind of injury you will get."
It's not just Llangollen who preaches the defects of sit-ups. Warren Williams, a British fitness expert, also published a column in the BBC complaining about the dangers of sit-ups.
He said that the greater the curvature of the spine, the greater the pressure on the intervertebral disc, and sit-ups are more dangerous for people who already have low back pain.
Not only that, sit-ups hurt not only the waist, but also the cervical spine. When people are tired, they often put their hands behind their heads and "pull" their heads up, which puts great pressure on the cervical vertebrae. At the same time, it will also lead to the imbalance of muscle strength in the abdomen and neck.
Sit-ups have been "eliminated" abroad.
With the deepening of the research on the harm of sit-ups, foreign countries have gradually "eliminated" this sport.
At the end of last year, the US Navy Times website published an editorial, suggesting that sit-ups should be cancelled in the physical examination of the US Navy, and that this "outdated" sport is one of the main causes of back injuries.
In addition, according to The Wall Street Journal and other media reports, the Canadian military has lowered the position of sit-ups in military training, and fitness experts and military experts are working hard to promote the replacement of sit-ups with exercises such as flat support.
A spokesman for the American Fitness Committee even said in an interview with the Wall Street Journal that "sit-ups are out of date and should be thrown into the dustbin of history."
On the website of Harvard Medical School, there is also an article suggesting to cancel sit-ups, not only because of possible back injury, but also because it exercises too few muscle parts, which may cause imbalance in the body.
Tony Holden, a fitness expert who has published a famous fitness teaching DVD, said that he has excluded sit-ups from his exercise plan. "It's time to make a change."
What exercise method should be used instead?
People pay more and more attention to the harm of sit-ups. If you don't do sit-ups, what ways can you exercise the core cluster better and safer? Fitness experts give the following alternative suggestions:
Bridge: put your arms straight on the mat, keep your back straight, fully extend your legs, and put your feet on the ball of the fitness ball. Let the human body maintain a stable balance on the sphere, and then use the sphere to lead the knees to the chest.
Flat support: put your body down on the yoga mat, make your body stand in a straight line, straighten your back and feel the stretching of your back and abdominal muscles. Support with elbows, keep your body in a straight line, elbows are shoulder width. Stick to it until you are exhausted.
Bird-dog posture: Hands on the ground, legs kneeling, neck straight to hips, waist slightly heavy, and static or dynamic stretching of arms and hips according to personal situation and needs.
Note: whenever you feel unwell, you need to seek medical advice in time. It is best to have professional medical personnel or fitness coaches to formulate training methods and plans according to specific conditions and needs.
Still doing sit-ups and practicing vest line? This kind of fitness is being completely stopped overseas. 2 Two common dangers of sit-ups
Spinal injury
Action in place. Sit-ups involve gluteal muscles and abdominal muscles, which need to be arched and 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. In addition to these risks, the lever force exerted by gluteal muscles will also compress the lumbar intervertebral disc. Sit-ups have been canceled in the training of many American troops, because tests have found that sit-ups can lead to back injuries and pain or numbness caused by spinal cord compression.
According to the data of the Institute of Occupational Safety and Health (NIOSH), straight leg sit-ups will exert a pressure of 3500 N on the spine, while knee-bending sit-ups will exert a pressure of 3350 N on the spine, both exceeding the lower limit of 3300 N related to lower back injuries.
gluteus
Some modern studies show that sit-ups are only effective for abdominal muscles within 30 degrees when the body starts to lift, so the effective action is to lift only the shoulders, not the lower 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. In this way, sit-ups become exercises to test gluteal muscles and spine, not just to press the spine.