Beginners should avoid doing sit-ups too many times at a time. At first, they can try to do it five times, and then add it once in each exercise until it reaches about 15 times. At this time, they can try to do another group until they reach three groups.

I. Matters needing attention

1, never put your fingers behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles.

2. It should be done slowly, just like slow-motion playback. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time.

3. After lifting the body from the ground 10 to 20cm, tighten the abdominal muscles and pause for a while, then slowly lower the body back to its original position. When your back touches the ground, you can start the next cycle. In the process of sit-ups, the abdominal muscles actually only participate in the work at the initial stage, and then the hip flexors will replace the task.

4. Turn your body in the final stage of sit-ups (right elbow touches your left knee, left elbow touches your right knee, etc.). ) not only will it not help to strengthen the abdominal muscles, but it will even cause trauma to the lower back due to the compression caused by rotation.

Second, the correct way to do sit-ups is as follows:

1. Lie on your back on the mat with your knees bent about 90 degrees and your feet flat on the ground. Don't fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and buttocks will also join the work, thus reducing the workload of abdominal muscles.

2. Furthermore, straight leg sit-ups will increase the burden on the back and easily cause damage to the back. Determine the position of your hands according to the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups. Novices can put their hands on their sides, and when they get used to it or improve their physical fitness, they can cross their hands on their chests.

Finally, you can also try to put your hands crossed behind your head, but put your hands on the shoulders on the other side of your body.

Extended data

Sit-ups are an important part of physical exercise, and their main function 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. On the other hand, if not done well, sit-ups are not only a waste of time, but even harmful.

Sit-ups are an effective way to exercise abdominal muscles. In addition, they are simple and unaffected by the site environment. They are quite suitable for the general public, especially middle-aged men and women who are looking forward to eliminating abdominal fat and avoiding low back pain.

Sit-ups are an important part of physical exercise, but some people misunderstand them as helping to reduce abdominal fat. In fact, fat is the last substance consumed in exercise, so long-term aerobic exercise is necessary to reduce fat. Body fat consumption is not selective, but is consumed from all parts at the same time. Therefore, exercise-related parts and adjacent areas should not burn off the fat in this area, but should adhere to aerobic exercise all over the body, and moderate running or swimming is appropriate.

Breathing skills

At the same time, when doing sit-ups, you should cooperate with reasonable breathing. When doing sit-ups, exhale when bending 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.

Matters needing attention

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1. Gradually increase the number of sit-ups.

For a participant who has just started to train abdominal muscles with sit-ups, the number of sit-ups should not exceed 10 repetitions (train your abdominal muscles first). After each sit-up, stand up or lie down to rest and let the abdominal muscles relax 10 minutes or more.

Do sit-ups slowly.

Mainly for the endurance of abdominal muscles. Therefore, only by doing sit-ups slowly can we really train the endurance of abdominal muscles.

3. The action of sit-ups

The muscles in the upper abdomen of human body mainly include rectus abdominis, external oblique abdominis and internal oblique abdominis. Therefore, if sit-ups are all carried out in the sagittal plane (shoulder-parallel sit-ups), the training effect of external oblique muscle and internal oblique muscle will be obviously limited. Only by increasing the rotation of the longitudinal axis of the body (from the right shoulder to the left leg and from the left shoulder to the right leg) can abdominal muscle training's uncoordinated state be avoided.

In addition to the movements of the upper body, in order to avoid overloading the lower abdominal muscles to bend the hip joint during sit-ups, the knee joint should also bend during sit-ups. However, this supine posture will limit the training effect of lower abdominal muscles after doing sit-up training. Therefore, for middle-aged men and women whose main training area is lower abdominal fat, proper knee bending and leg lifting can train lower abdominal muscles more reliably and achieve the purpose of training abdominal muscles (upper abdomen and lower abdomen).

References:

Sit-ups-Baidu Encyclopedia