The main function of sit-ups 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.
According to Stamford (1997), the correct way to do sit-ups is to lie 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 each hand should be placed on the shoulder on the other side of your body. Never cross your fingers behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles.
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.
Some studies have pointed out that if sit-ups are trained less than 150 times each time, the purpose of losing weight will not be achieved. Because sit-ups are very tired, but they don't consume a lot of calories. Even for sit-ups with a lot of exercise, the energy consumed comes from body fat, not just the abdomen. The advantage of doing sit-ups properly is that you can strengthen and strengthen your abdominal muscles. The strength of abdominal muscles has a good supporting effect on your back, allowing you to increase your physical strength in other aerobic sports and recreational activities. Therefore, even if you insist on doing sit-ups every day, you don't consume much abdominal fat, and you can't achieve the goal of reducing your stomach. On the contrary, it will develop your abdominal muscles and increase your muscles.
Efficient aerobic exercise is the best exercise to lose weight. Research shows that aerobic exercise training for more than 20 minutes at a time can reduce the accumulated fat in the body and achieve the purpose of losing weight.
The actual weight loss is very simple, two is enough-
First, shut up.
No matter where there is fat, it is caused by fat accumulation and excessive nutrient intake. So the first thing is not to eat too much. Set your appetite for three meals a day, don't eat too much, don't eat snacks between meals, don't eat staple food for dinner, and give priority to moderate fruits and vegetables.
Second, let go of your legs.
Just eating is the last thing to do, especially after meals. Never sit or lie down. Exercise must be added. But in general, what fat people have in common is that they don't like sports and don't last long. So regular exercise is not for you. As long as you can run and walk, you'd better swim 1000 meters every day if you can.
Although running is simple and easy, we should pay attention to physical fitness, dress lightly, and the time is better in the early morning. When running, you should adjust your breathing, keep your posture straight, and don't land with your heels first. Just start jogging, short-distance running, step by step, and when your physical strength gradually adapts, you can run long distances properly.
Walking is a gentle exercise, but it can also regulate the human body and strengthen the functions of various systems and organizations. It can also make people relax and receive the effect of conditioning their minds, which is completely different from the rush to and from work. Walking has a good auxiliary treatment effect on many chronic diseases. For example, walking is good for sleeping, relaxing bowels and losing weight, and is also good for treating hypertension, coronary heart disease, ulcers and diabetes.
Swimming has many advantages that land sports do not have for people who want to lose weight, shape and keep fit. Because people are evenly stressed in water, the plasticity of the body is also the strongest when they exercise in water, especially the muscles of the legs and waist and abdomen. At the same time, the buoyancy of water can also greatly reduce the impact on all joints of the body, thus reducing the probability of injuries to all joints of the human body.
Sports medicine research has proved that people's sense of blockage in water is more than 800 times that in air, and the heat dissipation of water is 28 times that of air. The heat consumed by a person exercising in water for 20 minutes is equivalent to exercising on land for more than an hour with the same intensity.
Do a little exercise at ordinary times-
Bend down and touch your feet, then stand up straight and repeat many times; Turn left and right and swing your arms several times; The right fist covers the left palm, slightly bends around the navel, and hands are akimbo, twisting clockwise and counterclockwise several times; Cover your left palm with your right fist and massage your abdomen several times clockwise and counterclockwise.