Sit-ups should be taught correctly and the rhythm should be controlled well. Beginners, in particular, should take their time at first and don't do so much, or their muscles will ache. People with different purposes will do sit-ups in different ways. For example, if you want to prevent diseases through exercise, you only need to do five in the first minute, and then gradually increase to 30, and control the rhythm, but the number will also decrease with age; If you want to strengthen your abdominal strength through practice, do it 60 times a minute.
When doing sit-ups, many people bend their knees, lift the whole upper body and put their hands across their necks. This practice is only the muscles of the thigh, not the abdominal muscles. This will not only reduce the fat in the abdomen, but also lead to muscle strain in the waist and compression of the cervical nerve. Therefore, it is very important to master the correct methods of sit-ups. Do sit-ups with breathing, exhale forcefully at the beginning, inhale when retreating, keep normal chest breathing, and don't hold your breath, so that the abdominal muscles will tighten and achieve the effect of losing weight. First of all, the athlete lies on his back on the bed, his legs are bent normally, his hands are half clenched by his ears and his arms are spread out. When he gets up, let his waist exert strength, but be careful not to leave the ground, and then slowly descend. During the practice, his legs must not be straight, otherwise the practice will be invalid. In addition, you can consciously carry out abdominal breathing at ordinary times. When inhaling, feel the abdominal cavity lift inward and upward, fully inhale and exhale deeply, which is helpful to tighten the transverse abdominal muscles. Therefore, whether sitting or standing, abdominal breathing can become a habit.
Have little to do with quantity
Sit-ups, as a way of physical exercise, have poor efficacy and function in slimming, mainly because they do not have the characteristics of aerobic exercise. In addition, if the excessive pursuit of sit-ups in weight loss, and then increase the frequency of exercise, it is easy to lead to waist and abdomen pain, or lumbar injury and other related diseases.
Effect influencing factors
As a physical exercise method, the effect of local muscle exercise is influenced by many factors. So you should pay attention to breathing, don't hold your head with your hands, get up at 45 degrees, and choose the number of times according to the exercise effect. In addition, doing sit-ups to lose weight should pay attention to aerobic exercise in order to achieve good results in a short time.
Through the above introduction, I think many friends have an understanding of how many sit-ups can effectively lose weight. Experts in related fields remind that sit-ups have a certain effect on weight loss, but there are many factors that affect the effect, so it is necessary to adopt aerobic exercise or other exercise methods and even adjust the diet structure.
1, lie on your back on the bed, keep your feet straight, hold your ears with your hands half clenched, and open your arms as far as possible.
2, borrow the strength of the abdomen, slowly straighten the upper body, pay attention to the waist not to leave the ground.
3. Slowly descend to restore the body to its original position and repeat the above actions.
Are you envious when you see someone else's vest line? In fact, it is not difficult to have a vest line. You can try doing sit-ups As long as you persist for a long time, your stomach will become flatter and flatter, and the vest line will be slowly practiced. Therefore, it is particularly important to do sit-ups correctly. Let's have a look.
Sit-ups belong to aerobic exercise or anaerobic exercise, which cannot be generalized, depending on the specific situation. Ordinary sit-ups belong to aerobic exercise, while high-intensity and high-load sit-ups may belong to anaerobic exercise.
For example, when doing sit-ups, use your own weight as a load, and the exercise intensity is not great, that is, aerobic exercise. But if you have extra weight when doing sit-ups, such as holding a heavy dumbbell, you can do less movements, that is anaerobic exercise.
Imagine if ordinary sit-ups were classified as anaerobic exercise, then the muscles of people who broke the world record would have died of hypoxia. The difference between aerobic exercise and anaerobic exercise cannot be simply divided by exercise. For example, running is judged as aerobic exercise by most people, but jogging is actually aerobic exercise. When the running speed is fast and the human body is in a state of hypoxia, the metabolic pattern of the human body will change. Running at this time is anaerobic exercise.
What is aerobic exercise? Aerobic exercise refers to physical exercise when the human body has sufficient oxygen supply, that is, during the exercise, the oxygen inhaled by the human body is equal to the demand and achieves physiological balance. Simply put, aerobic exercise refers to rhythmic exercise, which lasts for a long time (about 15 minutes or more) and has moderate or above-average intensity (75% to 85% of the maximum heart rate). Aerobic exercise plays an important role in fat consumption.
Common aerobic exercises include long-distance running, cycling, mountain climbing, various ball games and Tai Ji Chuan.
What is anaerobic exercise? Anaerobic exercise refers to the high-speed and vigorous exercise of muscles in the state of "hypoxia", most of which are high-load and instantaneous, which is difficult to last and the time for fatigue elimination is slow. And a large amount of lactic acid will be formed during anaerobic exercise, which takes 48 to 72 hours to recover.
Common anaerobic sports include sprint, muscle equipment training, weight lifting and so on.
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 forced) 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 then exhale deeply after inhaling fully. When you are sitting, standing or walking, you can consciously take abdominal breathing and form a habit.
Slimming principle:
This way of breathing can ensure that all muscles deeper in the abdomen participate in the work at the same time.
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:
Putting your hands and fingers on the back of your head can easily lead to lumbar curvature, lumbar disc compression and spinal injury, which will also reduce the workload of abdominal muscles.
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 time to bear the force. 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. We should know that the traditional sit-ups need to be restored after the forehead touches the knee, that is, the upper body quickly rises from the flat state to about 90. In fact, the burden of rectus abdominis did not reach the heaviest stage before getting up to 45. In the process of exceeding 45-90, the "resistance arm" from the body center of gravity to the hip fulcrum is shortened continuously, and the rectus abdominis is not stressed. Only when the upper body reaches 45 points is the best time for rectus abdominis to "resist growth function"
How to determine the height of getting up;
1. Generally speaking, the angle between the body and the ground is 45 degrees when the line of sight looks directly at the flexion knee joint;
2. Feel it slowly when you rise. When you feel the greatest stress on your abdomen, it is 45 degrees and stop at this position.
Fourth, the speed is right.
Many girls think that the faster you do sit-ups, the better you lose weight. In fact, the faster the speed, the less pressure on the abdominal muscles. The correct way is to slow down as much as possible and exercise the control ability of abdominal muscles.
The most correct speed should be to get up faster and go down slowly.
Weight loss principle:
Slowing down properly can exercise the deeper muscles in the abdomen.
Although sit-ups are very convenient and can achieve a good weight loss effect, the effect will be better if you practice sit-ups with some aerobic exercise.
The main function of sit-ups is to strengthen abdominal muscle strength, improve abdominal muscle elasticity, protect back and improve posture, while aerobic exercise can consume calories and reduce fat.