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 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.
I remind: Abdominal breathing may not be used to it at the beginning of practice, or even suddenly I don't know how to breathe, but this breathing method not only helps to stimulate gastrointestinal peristalsis and promote the discharge of waste in the body, but also makes the air flow smooth and increases vital capacity. In addition, abdominal breathing is a good way to prevent constipation.
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: 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.
I remind: when you put your hand on your ear, remember not to press your ear hard. Sit-ups beginners can also put their hands on their sides to reduce the difficulty of getting up.
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 stress time. 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 the age of 45. In the process of exceeding 45-90, the "resistance arm" from the center of gravity of the body to the fulcrum of the hip is shortened continuously, and the force on the rectus abdominis is not great. Only when the upper body rises to 45 degrees is the best time for rectus abdominis to "resist the 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: Proper deceleration can exercise deeper abdominal muscles.
I remind you: in addition to paying attention to moderate speed, you should try to practice at the frequency of 1: 3, and count "1"when you get up; Count "2", "3" and "4" when you go down.
Five, sit-ups+aerobic exercise
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.
Weight loss principle: 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.
I remind you that only sit-ups can achieve the effect of local fitness, because sit-ups are aimed at abdominal muscle groups, and the effect of long-term exercise may strengthen abdominal muscle strength, but other parts of the body, such as thighs and buttocks, get less exercise. Only by effectively combining sit-ups with aerobic exercise can we really achieve the perfect weight loss effect.
The benefits of women doing sit-ups
Sit-ups are common exercises in our lives, especially for female friends. There are many benefits of sit-ups, so what are the benefits of doing sit-ups for women? Let me give you an inventory of the benefits of doing sit-ups.
Experts believe that practicing sit-ups can really help reduce abdominal fat, but the effect of doing sit-ups alone will not be obvious, and the overall weight loss can really make the stomach smaller.
The local weight-loss method of only practicing abdominal muscles is like seeing a doctor, and it is wrongly thought that "the headache is the only solution, and the foot hurts the foot."
From the point of view of exercise, weight loss requires overall and systemic fat consumption, and simply enhancing abdominal exercise can not play a role in reducing stomach weight; Thin people should adhere to the whole body exercise, on this basis, increase abdominal exercise, so as to achieve the purpose of reducing stomach.
Running is the best exercise for the whole body, and this simple exercise can play a role.
Sit-ups are a way to develop trunk muscle strength and extensibility, which can exercise abdominal muscles well, and abdominal muscle tightening can better protect organs in abdominal cavity. Women can exercise their groin by doing knees and sit-ups. There are many capillaries and acupoints in the groin. Do sit-ups to stimulate blood vessels and promote abdominal blood circulation, thus treating and relieving gynecological diseases. Doing sit-ups can also stretch back muscles, ligaments and spine, which has a regulating effect on the central nervous system.
Physical exercise can promote health and prevent gynecological diseases, but improper exercise, especially overloaded exercise, may also be counterproductive. If strenuous exercise during menstruation may cause menstrual blood to flow back to the pelvic cavity, endometrial debris flowing with menstrual blood may be planted on the ovary and form cysts. Strenuous activity, lifting of heavy objects, abdominal squeezing, collision, etc. It can cause ovarian rupture, lower abdominal pain, and even spread to the whole abdomen. Therefore, it is suggested that patients should exercise under the guidance of doctors and fitness coaches to ensure the best effect of scientific and safe prevention and treatment of gynecological diseases.
Side effects of sit-ups
There is no scientific basis for local weight loss by only practicing abdominal muscles. The idea of ordinary people is like seeing a doctor, mistakenly thinking that "treating the headache and treating the foot pain" can cure the disease. From the point of view of exercise, weight loss requires holistic and systemic fat consumption, and simply strengthening abdominal exercise can not achieve the purpose of losing weight for the stomach; Thin people should adhere to the whole body exercise, on this basis, increase abdominal exercise, so as to achieve the purpose of reducing stomach.
Sit-ups can cure gynecological diseases.
Recently, experts have proved that sit-ups are an exercise method to develop trunk muscle strength and extensibility, which belongs to periodic exercise. The method of exercising abdominal muscles is a feasible auxiliary method to treat gynecological diseases.
It is effective to bend your knees and do sit-ups
First of all, sit-ups can exercise abdominal muscles, tighten abdominal muscles and better protect organs in abdominal cavity. It should be noted that when doing sit-ups, the knee joint can be divided into two postures: straight and bent, and their main functional muscles are different. Straightening the knee to do sit-ups is mainly to exercise the iliopsoas muscle, that is, the iliopsoas muscle (including rectus femoris) contracts when it is far fixed, so that the trunk bends at the hip joint. Bend your knees (bending your knees also produces hip flexion) to do sit-ups, mainly because the rectus abdominis (including the internal and external oblique muscles of the abdomen) contracts when the lower part is fixed, forming the trunk to bend forward and the pelvis to lean forward. Obviously, the flexion of the hip joint makes the iliopsoas muscle contract before the rectus abdominis muscle when preparing for supine posture, and forms the iliopsoas muscle during sit-ups.
Some people often repeat sit-ups at a fairly fast speed in order to increase the number of sit-ups. Because the training of sit-ups is "lack of strength and initiative", it is conducive to the contraction of rectus abdominis under fixed conditions and the "independent" completion of the action, thus improving the exercise effect of abdominal muscles. Therefore, in order to get better abdominal muscle exercise effect, it is recommended to do knee-bending sit-ups.