Practice has also proved that sit-ups are periodic movements, which can strengthen and strengthen abdominal muscles, but to achieve the effect of thin waist and abdomen, we need to master the correct methods.
Matters needing attention in weight loss by sit-ups
1. Don't hold your head with your hands when doing sit-ups, otherwise you will bend your back, compress the lumbar intervertebral disc and damage your spine. Because subconsciously holding your head hard with your hands, it virtually increases the pressure on the cervical spine. When doing sit-ups, if the legs are straight, there will be serious harm. This posture will exert a force of 3300 newtons on the spine, which will hurt your back.
2. In order to relax the gluteal flexors to the maximum extent and avoid the injury of the waist and spine, when doing sit-ups, you should bend your knees and lie flat, let your partner hold your calf and push your legs backwards.
3, beginners, elderly practitioners, if you want to achieve the purpose of reducing abdominal fat, you must control the rhythm and avoid doing a lot of sit-ups from the beginning, causing muscle aches. You can try to do it five times a minute at first, and then slowly increase it until it reaches about 30 times.
4. Many women under the age of 30 practice for the purpose of preventing gynecological diseases. At this time, it is best to control the frequency at 45 ~ 50 beats per minute.
The number of sit-ups should decrease with age. People over 50 can do 25 sit-ups a minute.
6. Practitioners who have a certain fitness foundation want to achieve the purpose of enhancing abdominal strength through practice, and should ensure that it is about 60 times per minute.
7. If beginners do sit-ups with fitness balls and put the fitness balls at the waist, it can not only protect the back and waist, but also fully exercise the abdomen, which will help improve the stability of the body during exercise.
8. People with good physical fitness can increase the load, lie face down on the inclined plate, and the head is lower than the center of gravity, so the exercise effect is better.
The correct method of sit-ups
1, cooperate with breathing
Any exercise should be combined with breathing, especially aerobic exercise. With sufficient oxygen, muscles can exercise more effectively and burn more fat. When doing sit-ups, exhale forcefully when you get up and inhale when you step back. In daily life, abdominal breathing can also be used frequently, which is not only beneficial to gastrointestinal peristalsis, but also can increase vital capacity.
Don't put your hands behind your head.
Many people put their hands behind their heads when doing sit-ups, which will be faster and more labor-saving. This may be a habit left over from the physical education exam when I was a student. But since you want to reduce your stomach through sit-ups, you can't use your hands. You can cross your hands on your chest or put your hands on your ears.
Step 3 keep an angle of 45 degrees
Sit-ups are not the more complete, the better the effect. When the body makes an angle of 45 degrees with the ground, the abdominal muscles exercise the most. So doing sit-ups is not watching.