However, many people practice from the traditional sit-ups and strengthen the abdominal muscles and core muscles by sitting up straight, which may lead to more low back pain.

The biggest disadvantage is: when you look up, you pull the cervical spine hard first, then you bend your back, and then your spine bends, and when you get up completely, your lumbar spine bends. At this time, the whole spine is in a bending state. Over time, it will cause neck and back pain, and it will be impossible to train in the future.

Everyone likes to hold his head when doing sit-ups, and hold up his body with his hands when he can't afford it. That's right. This damn action completely changed the position of your spine, including the cervical vertebra. The harder you feel, the harder you use your hands, and the deeper this action will hurt you.

Just lift the scapula (shoulder) off the ground when abdomen is closed, and keep the neck relaxed. Throughout the process, always imagine your abdomen driving your upper body up, and don't lift your neck first. In this case, there is not much problem with the whole movement. What you need to do is to get in touch more.

In short, if you have no special requirements for muscles, you don't need to practice hard. Any fitness should use some postures and instruments scientifically. If you are an ordinary exerciser, just do some great aerobic exercise. If jogging and swimming are added, it will be more perfect. Any athlete is basically scarred after retirement. Pay tribute to them.

For example, when we cross our arms around our heads and bow our heads, our cervical vertebrae change from lordosis to kyphosis. If the action is great, it will cause oppression and injury to the spine.

Raise your head slowly, then lift your upper body. During the whole process, your feet must always be close to the ground. Keep your eyes on your knees and contract your abdominal muscles until your upper body makes a 90-degree angle with your thighs, or your elbows touch your knees for one second, and then lie on your back slowly, but don't let your shoulders touch the ground to keep the tension of your abdominal muscles from disappearing. Sit-ups fold the body, only the lumbar vertebrae touch the ground, and the whole upper body leaves the ground. Let the waist bear the load alone. The goat clean and jerk didn't fold its body at all, and its waist didn't bear the weight alone, so it was okay.

The longer the muscle stretches, the more lactic acid accumulates, and the waist muscles are hurt and sore.