If you want to have exercise time before going to bed, it is recommended to finish it half an hour before going to bed. This can adjust the body and recover better.
I. Specific benefits and correct practices
Effect of 1. on gastrointestinal tract
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 cling 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 and slowly stretch the spine to restore it.
Note: The position of hands has a direct influence on the pressure of abdominal contraction.
Usually, there are three different placement positions:
1, hands naturally straight and flat on the side (easy)
2. Don't cross your hands on your chest (in the middle)
Step 3 put your hands behind your neck (difficult)
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.
It can treat gynecological diseases.
First of all, sit-ups can exercise abdominal muscles, tighten abdominal muscles and better protect organs in abdominal cavity. It should be noted that when doing sit-ups, the knee joint can be divided into two postures: straight and bent, and their main functional muscles are different. Straightening the knee to do sit-ups is mainly to exercise the iliopsoas muscle, that is, the iliopsoas muscle (including rectus femoris) contracts when it is far fixed, so that the trunk bends at the hip joint. Bend your knees (bending your knees also produces hip flexion) to do sit-ups, mainly because the rectus abdominis (including the internal and external oblique muscles of the abdomen) contracts when the lower part is fixed, forming the trunk to bend forward and the pelvis to lean forward. Obviously, the flexion of the hip joint makes the iliopsoas muscle contract before the rectus abdominis muscle when preparing for supine posture, and forms the iliopsoas muscle during sit-ups.
Because the training of sit-ups is "lack of strength and initiative", it is conducive to the contraction of rectus abdominis under fixed conditions and the "independent" completion of the action, thus improving the exercise effect of abdominal muscles. Therefore, in order to get better abdominal muscle exercise effect, it is recommended to do knee-bending sit-ups.
3. You can exercise your groin
Sit-ups can also exercise the groin. There are many capillaries and acupoints in the groin. Doing sit-ups can stimulate blood vessels in the groin and promote blood circulation in the abdomen through exercise, thus treating and relieving gynecological diseases. At the same time, sit-ups can also stretch back muscles, ligaments and spine, and can adjust the central nervous system by stretching the spine. Moderate exercise can also improve the body's immune function, thus improving the body's disease resistance.
4. You can reduce your stomach
Coordinated breathing
Reducing the stomach needs to cooperate with breathing, and the muscles of the lower abdomen will become tight to achieve the effect of reducing the stomach.
When practicing: exhale in the ascending state (when exerting force) and inhale in the retreating state. Be still, for example, keep an angle of 45 degrees, keep normal chest breathing, and don't hold your breath.
Usually: Abdominal breathing helps to tighten the transverse abdominal muscles. When inhaling, feel the abdominal cavity lift inward and upward, and exhale deeply after inhaling fully. When you are sitting, standing or walking, you can consciously take abdominal breathing and form a habit.
Slimming principle: This breathing method can ensure that all muscles in the deeper abdomen participate in the work at the same time.
Bian Xiao reminded: Abdominal breathing may be unaccustomed at the beginning of practice, or even suddenly I don't know how to breathe, but this kind of breathing not only helps to stimulate gastrointestinal peristalsis and promote the discharge of waste in the body, but also makes the air flow smooth and increases vital capacity. In addition, abdominal breathing is a good way to prevent constipation.
Don't put your hands on your head.
Generally speaking, sit-ups are hands and fingers crossed behind your head, but in the process of sit-ups, you often raise your head with your hands, which is easy to cause neck muscle strain. The correct way is to cross your hands on your chest or put your hands on your ears. When you sit up, let your abdomen exert strength, not your arms.
Weight loss principle: put your fingers crossed behind your head, which will easily lead to back bending, lumbar disc compression and spinal injury, which will also reduce the workload of abdominal muscles.
Reminder: When you put your hand on your ear, remember not to press it hard. Sit-ups beginners can also put their hands on their sides to reduce the difficulty of getting up.
Ascending height: maintain 45 degrees.
Sit-ups do not mean that the higher you stand, the more effective you are. The correct method should be to extend the duration of 45-degree angle between your body and the ground as much as possible (at least 30 seconds), so that the abdominal muscles can be practiced most effectively.
Weight loss principle: when the upper body is lifted at a 45-degree angle with the ground, the abdomen is at the best stress time. No matter what kind of rolling exercise we do, extending the duration of 45-degree angle between our body and the ground can make our abdominal muscles get the most effective exercise. We should know that the traditional sit-ups need to be restored after the forehead touches the knee, that is, the upper body quickly rises from the flat state to about 90. In fact, the burden of rectus abdominis did not reach the heaviest stage before the age of 45. In the process of exceeding 45-90, the "resistance arm" from the center of gravity of the body to the fulcrum of the hip is shortened continuously, and the force on the rectus abdominis is not great. Only when the upper body rises to 45 degrees is the best time for rectus abdominis to "resist the growth function".
Method of determining the height of getting up
1. Generally speaking, the angle between the body and the ground is 45 degrees when the line of sight looks directly at the flexion knee joint;
2. Feel it slowly when you rise. When you feel the greatest stress on your abdomen, it is 45 degrees and stop at this position.
Appropriate speed
Many girls think that the faster you do sit-ups, the better you lose weight. In fact, the faster the speed, the less pressure on the abdominal muscles. The correct way is to slow down as much as possible and exercise the control ability of abdominal muscles.
The most correct speed should be to get up faster and go down slowly.
Weight loss principle: Proper deceleration can exercise deeper abdominal muscles.
Bian Xiao reminded: In addition to paying attention to moderate speed, try to practice at the frequency of 1: 3, and get up for "1"; Count "2", "3" and "4" when you go down.
Sit-ups+aerobic exercise
Although sit-ups are very convenient and can achieve a good weight loss effect, the effect will be better if you practice sit-ups with some aerobic exercise.
Weight loss principle: The main function of sit-ups is to strengthen abdominal muscle strength, improve abdominal muscle elasticity, protect back and improve posture, while aerobic exercise can consume calories and reduce fat.
Reminder: Simply relying on sit-ups can only achieve local fitness effect, because sit-ups are 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. Only by effectively combining sit-ups with aerobic exercise can we really achieve the perfect weight loss effect.
Second, matters needing attention
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).