Practice sit-ups, the speed varies from person to person. You can try to do it five times a minute at first, and then slowly increase it until it reaches about 50 times.
Many women under the age of 30 practice for the purpose of preventing gynecological diseases. At this time, the frequency should be controlled at 60 ~ 70 beats per minute, which decreases with age. It is enough for people over 50 to do 25 per minute. For people who have a certain fitness foundation, they want to strengthen their abdominal strength through practice and ensure that they do it about 60 times a minute.
Basic introduction Chinese name: sit-ups mbth: concept type of sit-ups: physical exercise purpose: strengthening abdominal strength, methods, breathing skills, precautions, five major misunderstandings, suggestions, effects, spinal injury, gluteus muscle and rectus abdominis muscle strength, various functions, effects on gastrointestinal tract, treatment of gynecological diseases, groin exercise, abdomen reduction, tool use, world records, and introduction. Lie on your back, put your legs together, raise your hand, contract your abdominal muscles, swing your arms forward, and quickly become a sitting position. Keep your upper body bent forward, touch your feet with your hands and bow your head. Then return to the sitting position, and so on. Sit-ups According to Stamford (1997), the correct way to do sit-ups is to lie on your back on the floor 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. 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, try to cross your hands behind your head, but put your hands on the shoulders on the other side of your body. Note: Never put your fingers crossed behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles. Use a slower speed, 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. After the body is off the ground 10 to 20 cm, tighten the abdominal muscles, pause for a while, and 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. Similarly, 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. 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. 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 leaning 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. Precautions 1. Gradually increase the number of sit-ups. For a participant who 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. 2. Doing sit-ups slowly is mainly aimed at the endurance of abdominal muscles. Therefore, only by doing sit-ups slowly can we really exercise the endurance of abdominal muscles. 3. The action of sit-ups The muscles in the upper abdomen of the human body mainly include rectus abdominis, external oblique muscle and internal oblique muscle. 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). 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 the hope of losing 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 increase the difficulty, hold heavy objects with both hands, and increase 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. Myth 4: Some people think that the slower you do sit-ups, the better the effect. Error correction: it is helpful to slow down the speed appropriately, but the effect is poor if the speed is too slow. The most correct speed should be to get up faster and go down slowly, and the effect is the best. Myth 5: Most people do sit-ups with their hands behind their heads and their fingers crossed. Error correction: This is the biggest misunderstanding of sit-ups. Even some PE teachers teach students this way, which is totally misleading. Such gestures will put a burden on the cervical spine. The harder you buckle your head, the greater the load. The correct way is to put your hands on your ears, and then put them inward (probably in the middle of the back of your head and outward). Just put your hands there gently, not too hard. It is suggested that under the age of 30, the best performance of sit-ups is 60-70 times/minute; At the age of 30, it is best to reach 50-60 times per minute; At the age of 40, it should be about 40 times per minute; At the age of 50, try to reach 30-35 times per minute. Results In-situ sit-ups of spinal injury will involve gluteal muscles and abdominal muscles, which will 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. Modern research on gluteal muscles shows 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. Strength training such as sit-ups and push-ups of rectus abdominis can't be partial weight loss. If you want to have strong rectus abdominis, you need abdominal training to remove abdominal fat, which requires reducing body fat. The gastrointestinal function is supine, the abdomen and thighs are 90 degrees, the thighs and calves are 90 degrees, the body is like a flying fish, and things can be padded 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. Generally, there are three different placement positions: 1, hands naturally spread out on the side (easy) 2, hands clasped on the chest (middle) 3, hands placed on the back of the neck (difficult) 1, and the accurate method: hands are gently supported on the back of the neck and behind the ears to avoid inward compression of the neck. 2. inaccurate method: hold the back neck tightly with both hands, bend the back and press the neck column inward with both hands. 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, forming the iliopsoas muscle. You can exercise groin sit-ups and groin exercises in the process of doing sit-ups. 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. It can reduce the need for the stomach to cooperate with breathing, and the muscles of the lower abdomen will become tight, thus achieving 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 sit, stand or walk, 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. I remind: Abdominal breathing may not be used to it at the beginning of practice, or even suddenly I don't know how to breathe, but this breathing method 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 hold your head in your hands. Generally speaking, sit-ups put your hands and fingers 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. I remind: when you put your hand on your ear, remember not to press your ear hard. Sit-ups beginners can also put their hands on their sides to reduce the difficulty of getting up. Standing height: 45-degree sit-ups do not mean that the higher the standing height, the better the effect. The correct method should be to extend the duration of the 45-degree angle between the body and the ground (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". The way to determine the height of getting up is 1. Generally speaking, the angle between the body and the ground is 45 degrees when the line of sight is looking 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. The speed is right. 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. I remind you: in addition to paying attention to moderate speed, you should try to practice at the frequency of 1: 3, and count "1"when you get up; Count "2", "3" and "4" when you go down. Sit-ups+Aerobic Exercise Although sit-ups are very convenient, they can also achieve a good weight loss effect, but if you practice sit-ups with some aerobic exercise, the effect will be better. 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. I remind you that only sit-ups can achieve the effect of local fitness, 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. Tool usage 1. First, put your feet on the foam cotton. 90 degrees to the ground, and then lie on your back. 2. The head does not need to lean on the supine board. Some people lie directly on the supine board, which is not right. The fitness instructor pointed out that doing sit-ups requires lying down, shifting the center of gravity and putting your hands on your ears. Get up slowly again. 4. Tighten the abdominal muscles and pause for a while, then slowly lower your body. When we attach them to the supine board again, you can start the next cycle, sit-ups, mainly abdomen reduction. Instead of lifting the waist, lifting the waist is not correct. It does not exercise abdominal muscles, but only iliopsoas muscles. Secondly, lifting the waist causes pressure on the lumbar spine, which is easy to cause injury. The correct way is to sit up and form an arc. You may feel tired when you start doing sit-ups. World Record 2002 165438+ 10/6, Wuxue Gymnasium. Seven-year-old boy Gui Weicheng did 9 180 sit-ups in 4 hours, 48 minutes and 4 1 second, setting a new Guinness record.