Do sit-ups to lose weight? Consume very little heat.
Sit-ups are a very simple and common fitness exercise. Because it is easy to perform and the space required is not large, many people are keen to exercise by doing a lot of sit-ups, hoping to exercise their abdominal muscles, get a wonderful mermaid line and even lose weight successfully. However, physiotherapist Lin said that it is a bit unrealistic to achieve the effect of losing weight or partial weight loss only by sit-ups, because sit-ups themselves can consume very few calories.
In addition, abdominal muscles are divided into many layers, including: deep core muscles, such as transverse abdominis, and surface muscles-rectus abdominis, which are used when doing sit-ups. During exercise, rectus abdominis will contract centripetally, and continuous training will cause muscle hypertrophy, which will be more obvious from the outside. When body fat is reduced to a certain extent, it will form a six-pack muscle that everyone envies. However, the outer layer of rectus abdominis is also covered with subcutaneous fat. If the subcutaneous fat is too thick, you can't see the lines even if you train hard.
Exercising abdominal muscles starts with the core muscles.
At present, the most popular exercise method is to start with the core muscles, and then exercise the surface muscles after the core muscles have been trained to a certain extent. First, because the core muscles have enough strength to maintain the correct position of the spine and avoid sports injuries; Secondly, it enables actions to be carried out correctly and effectively. In addition, some people's posture is not correct for a long time, which leads to excessive lumbar curvature and abdominal protrusion. Therefore, exercising the core muscles and correcting the posture of the spine can also improve the situation of abdominal protrusion.
Correct sit-ups can exercise muscle strength, but they can't eliminate abdominal fat, especially because some people's abdominal bulge is caused by visceral fat accumulation. Simple sit-ups can't eliminate deep visceral fat, and it's futile to do more. The key to losing weight is diet control plus proper aerobic exercise and weight-bearing training. Only by reducing calorie intake, increasing muscle mass and improving basal metabolic rate is the most effective way to lose weight.
Do sit-ups to avoid injury.
What should I pay attention to when doing sit-ups to avoid injury? Physiotherapist Lin said that if you want to do sit-ups, you should avoid putting your hands behind the cervical spine and pressing the cervical spine hard to support your body, which may cause cervical spine injury. Correct sit-ups can first straighten your hands forward to your knees, keep your head slightly nodding, slowly lift the cervical and thoracic vertebrae off the ground, and then lie down slowly. You can feel a strong feeling in your stomach without lifting your body very high when doing sit-ups.
Sit-ups are not very helpful to lose weight. If you want to achieve the effect of abdominal curve sculpture, it is suggested to awaken the core muscle group first, and then find the abdominal muscle group that suits you. You can start with the "static stick" exercise. After reaching a certain level, it is safer and more effective to increase the strength on the basis of the stick.
Shaping abdominal curve begins with "static stick" exercise.
When making a stick, put your elbows under your shoulders, put your toes on the ground, and slowly lift your abdomen off the ground after abdomen, keeping your shoulders, pelvis and knees in a straight line. When your posture is incorrect, you may not be able to exercise your core muscles effectively, but you may also get injured during execution. Pay attention to the performance of the stick, the longer the better. You should keep good posture without physical compensation and keep good posture training repeatedly.
Physiotherapists are small:
As a reminder, sit-ups are not suitable for everyone, especially patients with acute disc herniation. They may increase the pressure on the intervertebral disc due to the increase of abdominal pressure, leading to more serious symptoms. It is also not suitable for people with neck discomfort or old diseases, because sit-ups are easy to exert improper force on the neck because of insufficient abdominal strength. People with back muscle strain or low back pain recently also need to avoid doing sit-ups, and it is best to do them under the evaluation and supervision of physiotherapists.
In addition, sedentary office workers or ordinary people without exercise habits, because the cervical and lumbar vertebrae have been under great pressure in daily life, or the ethnic groups with weak core muscles, are also prone to injury when doing sit-ups. If you feel uncomfortable during exercise, or have any questions about your movements, please be sure to discuss with a physical therapist or doctor to avoid unnecessary injuries. At the same time, you can also consult a physical therapist about the correct posture of the spine, maintain a good posture of the spine, and exercise the core muscles and abdominal muscles, so as to have a healthy and beautiful abdominal curve.
When making a stick, put your elbows under your shoulders, put your toes on the ground, and slowly lift your abdomen off the ground after abdomen, keeping your shoulders, pelvis and knees in a straight line. (Rehabilitation action demonstration: physical therapist Ni) You don't have to lift your body very high to do sit-ups, but you can feel a strong feeling in your stomach. (Rehabilitation action demonstration: physical therapist Ni) Sit-ups should avoid putting your hands behind the cervical spine and pressing hard to support your body, which may cause cervical spine injury.