Sit-ups skills:
1, 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 exerting force) 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 exhale deeply after inhaling fully. When you sit, stand or walk, you can consciously take abdominal breathing and form a habit.
Slimming principle: This breathing method can ensure that all muscles in the deeper abdomen participate in the work at the same time.
2. Ascending height: keep an angle of 45 degrees.
Sit-ups do not pursue the height of getting up. To understand the correct method, the most correct method should be to extend the duration of the 45-degree angle between the body and the ground, so as to effectively exercise the abdominal muscles. (Duration exceeds 30 seconds)
Don't hold your head with your hands.
Generally speaking, sit-ups lose weight by putting your hands and fingers behind your head, but in the process of sit-ups, you often raise your head with your hands, which is easy to cause neck muscle strain. The correct way is to cross your hands on your chest or put your hands on your ears. When you sit up, let your abdomen exert strength, not your arms.
Weight loss principle: put your fingers crossed behind your head, which will easily lead to back bending, lumbar disc compression and spinal injury, which will also reduce the workload of abdominal muscles.
4. Gradually increase the number of sit-ups.
For a participant who has just started to train abdominal muscles with sit-ups, the number of sit-ups should not exceed 10 repetitions (train your abdominal muscles first). After each sit-up, stand up or lie down to rest and let the abdominal muscles relax 10 minutes or more.
5. Action essentials of sit-ups
Sit-ups focus on the upper body. If the upper body moves parallel to the shoulder, the oblique muscles inside and outside the abdomen will be restricted and the longitudinal axis of the body will rotate, so that the abdominal muscle training of the body can be more coordinated.