Sit-ups, a form of exercise. 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. So continuous.
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.
Extended data
The misunderstanding of sit-ups
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 order to lose 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 the performance 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:
Many people will naturally deviate in a certain direction when doing sit-ups. 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. (deduction)
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.
Baidu Encyclopedia: Sit-ups