There have been two misunderstandings about doing sit-ups: one is that doing sit-ups consumes fat around the abdomen and waist, and the other is that the sooner you do sit-ups, the better the effect.

In fact, sit-ups can make your abdomen or waist look better than push-ups or other exercises. When doing sit-ups, energy comes from body fat, not just from the abdomen. Proper sit-ups can strengthen and strengthen abdominal muscles, and the strength of abdominal muscles has a good supporting effect on the back, which can increase physical strength in other aerobic sports and recreational activities. But usually people can't do it well. When doing sit-ups, don't do sit-ups completely. Just sit on the top of your head, shoulders and back. If your upper body sits up completely, you use other muscles instead of abdominal muscles. Because when doing sit-ups, only by lifting the shoulders and the upper part of the back can we limit the movement of the waist and focus on the abdomen. Don't do it with your legs straight, it will arch your waist and cause tension in your waist; The speed does not need to be too fast, otherwise the abdominal muscles will not be fully exercised. Do it slowly, and it is easy to master the essentials correctly.

Lie on your back, the abdomen and thighs are 90 degrees, the thighs and calves are 90 degrees, and your body is \ \ _. You can put something under your calf. This action looks simple, but to really get the best training effect, you must use the contraction force of the abdominal fleet to "compress" the abdominal muscles. The action is very short. When doing this, the upper back is off the ground, but the lower back is still close to the ground. The action is just to press the abdomen, bend the spine, make the chest ribs cling to the pelvis, only make the abdominal muscles in a "peak contraction" state, pause for a while, and then use the tension control of the abdominal muscles to slowly stretch the spine and recover.

Note: The position of hands has a direct influence on the pressure of abdominal contraction.

Usually, there are three different placement positions:

I, when the physical test, the hand is naturally straight and flat (easy)

Ⅱ. Cross your heads and hold them in your chest (middle).

ⅲ. Put your hands behind your neck (difficulty)

Tips:

1. Accurate method: put your hands gently on the back of your neck and ears to avoid the neck from being pressed inward.

2. inaccurate method: hold the back neck tightly with both hands, bend the back and press the neck column inward with both hands.

Why can't sit-ups eliminate abdominal fat? The reason is that the energy supply of the human body is a very integrated whole system, and it is impossible for the muscles in any part to "take local materials"? Energy is obtained from the recent accumulation of fat, and glycogen stored in blood, liver and even whole body fat must be transported through blood. The premise of using fat energy is to exercise for at least 20 minutes and keep the heart rate above 55% of the highest heart rate (the highest heart rate is 220 minus age). At this time, the glycogen in the blood and liver is consumed, and the fat can be used.