What is the correct method of sit-ups? In life, I believe that many friends have the habit of exercising, among which sit-ups are the most common way of exercise. But many friends can exercise at home if they don't do well, which is a very good fitness exercise. Below I sorted out the correct method of sit-ups.

What is the correct method of sit-ups? 1 First, cooperate with 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 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.

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.

Second, don't hold your head in your hands.

According to the normal understanding, when doing sit-ups, we cross our hands behind our heads, and then when sitting up, we use our hands to drive our bodies. Although this is very scientific, it is easy to cause neck strain and the exercise effect will be reduced. So when we do sit-ups, we can put our hands on our chest.

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.

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.

Third, the height of getting up: keep an angle of 45 degrees.

Many people blindly believe that the higher you get up when doing sit-ups, the better the exercise effect will be. Actually, this is not right. When we get up, we only need to keep a 45-degree angle, so that the abdomen can be squeezed better and the slimming effect is better.

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. You should know that traditional sit-ups need to be restored after the forehead touches the knee;

That is, the upper body quickly rises from the flat lifting state to about 90 degrees. In fact, the burden of rectus abdominis did not reach the heaviest stage before it rose to 45 degrees. In the process of exceeding 45-90 degrees, the "resistance arm" from the center of gravity of the body to the fulcrum of the hip is shortened continuously, and the rectus abdominis is not stressed. Only when the upper body rises to 45 degrees is the best time for rectus abdominis to "resist the growth function".

What is the correct method of sit-ups? Two sit-ups.

1, lie on your back on the ground, with your knees bent, slightly open as wide as your hips, and your feet flat on the ground.

2. The body is completely attached to the ground. Bend your elbow and gently stroke your ear with your palm. When inhaling and exhaling, curl up slowly, with your head and shoulders off the ground, your arms open and your back on the ground.

Key points: don't hold your head with your hands, but use your shoulders, neck and abdomen.

Sit-ups 2

1, lie on your back, legs together, hands up or put to your ears, knees slightly apart, legs at 90 degrees. Keep your feet flat on the ground.

2. Use abdominal muscles to contract and quickly become a sitting position. Keep your upper body vertical when you get up, and don't leave your waist on the ground, then slowly descend to the initial position, and repeat.

Sit-up posture three

1, lie on your back, bend your knees, leave your back above the ground, straighten your arm diagonally above your right arm, and keep your arm at a 45-degree angle with the ground.

2. Put down your left arm, straighten it on the left side, don't touch the ground, and keep it parallel to the ground. After a few seconds, changing the left arm is the same, and the right arm is parallel to the ground.

3. Alternate your arms back and forth.

Attention: the straight arm must be straight, and the arm placed on the side must be careful not to fall to the ground and keep it straight and parallel to the ground.

Sit-ups pose four

1. On the basis of posture 3, the back and head are off the ground while the arms are straight, and the angle with the ground is expanded to 60 degrees.

2. Straighten your legs and lift them up directly, with the soles of your feet facing the ceiling, so that your legs are perpendicular to the ground and your back and head remain off the ground.

Sit-up posture five

1, lie on your back, with your back and head off the ground, lift your legs and bend your knees, and your thighs and calves are at right angles.

2, the calves cross each other, you can put the right calf on it first, keep it for 4 seconds at a time, and then change the left leg. The calves are crossed many times.

Note: when crossing, the back and head should not touch the ground, and the arms should not be close together. Open the box.

Sit-ups pose six

Lie on your back on the ground, with your legs together and your knees raised so that your calves are parallel to the ground. Bend your elbows open and put your hands next to your ears. The upper body curls up and can twist left and right after reaching a certain angle.

Yoga ball sit-ups

Sit on the ball, keep your upper body upright and put your hands on your knees naturally. Cross your hands at the back of your neck, step forward with your feet, sit on the front and upper part of the ball, lean back, and support the ground with your feet. The angle between the big leg and the calf is about 100, and the starting position of sit-ups is about 135.

Sit-up posture

Sit on the sit-up board, lie down along the board, put your hands on your shoulders or stick them on your ears, make an angle of 60-75 with the ground when you get up, and keep an angle of 30 with the ground when you lean back, and don't touch the bottom; Exhale when you get up and inhale when you lean back.

Note: Don't hold your head with your hands, it is easy to strain the cervical vertebra.

What is the correct method of sit-ups? 3. How to improve sit-ups?

One: The spine has three functions: flexion, extension and lateral flexion.

Sit-ups mainly use the flexors of the spine, including rectus abdominis, external oblique muscle (surface layer), deep oblique muscle in abdomen and part of serratus anterior muscle. At the same time, as the antagonistic muscle of latissimus dorsi, erector spinae will also participate.

Second: Sit-ups are also muscle strength training, which should follow the principle of gradual and excessive recovery.

Step by step means that if you can't complete the required number of people at one time, you can split a large group into several groups, and stipulate rest time in the middle, as long as the total number is the same. With the deepening of practice, it is necessary to constantly adjust the number of each group and each group, and gradually increase the number and total.

Third, we should pay attention to the coordination of action rhythm and breathing rhythm in the process of action.

When doing sit-ups, the effective coordination of fast and orderly movement rhythm and breathing rhythm is the guarantee to ensure that the local muscle groups in the waist and abdomen repeatedly produce explosive force. The moment when the body is lying on the mat on its back and forcibly doing sitting posture;

To hold your breath, take the initiative to exhale quickly when the elbow joint touches the knee, and take the initiative to inhale when lying flat. As time goes on, the frequency of breathing is accelerating, and the body must relax during the whole process.