Sit-ups can not only effectively exercise rectus abdominis, but also exercise external oblique abdominis and erector spinae of waist and back, which can quickly and effectively reduce waist circumference and body heat. It can not only consume abdominal fat, reduce excess abdominal fat, tighten abdominal skin, but also ensure normal ovarian ovulation and intrauterine health care.

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.