Many people do sit-ups at home to lose weight after having a "small belly", thinking that this can enhance abdominal strength, but it is easy to cause abdominal muscle strain. Too fast frequency can't improve the exercise effect. Only by slowing down the exercise rhythm properly can we avoid the physical discomfort caused by excessive fatigue and enhance the training effect of abdominal muscles.
Practice sit-ups, the speed varies from person to person. Beginners and elderly practitioners, in order to achieve the goal of reducing abdominal fat, must control the rhythm and avoid doing a lot of sit-ups from the beginning, resulting in muscle pain. You can try to do it five times a minute at first, and then slowly increase it until it reaches about 30 times. Many women under the age of 30 practice for the purpose of preventing gynecological diseases. At this time, it is best to control the frequency at 45-50 beats per minute, and gradually decrease with the increase of age. It is enough for people over 50 to do 25 beats per minute. For people who have a certain fitness foundation, they want to strengthen their abdominal strength through practice and ensure that they do it about 60 times a minute.
Many practitioners' sit-ups are also incorrect: lying on the ground, knees bent, lifting the whole upper body, elbows touching knees, hands crossing their heads at the neck-this is because the muscles at the root of the thigh are working, not the abdominal muscles, which will strain the muscles at the waist for a long time; It also compresses the cervical nerve. The correct way is to lie on your back in bed, bend your legs normally, put your fists in your ears and open your arms as far as possible. When doing the action, let the waist exert force, keep the upper body straight, pay attention to the waist not leaving the ground, then slowly descend to make the body in the original position, and repeat the above actions. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time. Don't straighten your legs during practice, otherwise it will not only waste time, but even be harmful.
In addition, if beginners do sit-ups with fitness balls and put them at the waist, not only the back and waist are protected, but also the abdomen is fully exercised, which is helpful to improve the stability of the body during exercise. People with good physical fitness can increase the load, lie on the inclined plate head down, and the head is lower than the center of gravity, so the exercise effect is better.
In fact, many people don't know the concepts of losing weight and increasing muscle strength.
Small weight and more times is to lose weight, while large weight and less times is to gain muscle.
Many people don't feel very ideal when they first start practicing.
In fact, friends who want to lose weight should do more aerobic exercise, aerobic exercise and jogging, pay attention to the time guarantee (at least 40 minutes), and let the body burn excess fat instead of simply doing sit-ups to achieve the purpose of reducing stomach.
When you keep exercising for a certain time and intensity every day (aerobic), your body fat will gradually decrease. At this time, you can increase a small amount of anaerobic exercise, such as sit-ups, to increase abdominal strength. In the coming summer, you can see a flat and tight abdomen by lifting your navel skirt!
When doing sit-ups, you can put some barbell pieces on your chest, and the effect will be more obvious.
If you have a certain foundation, you can also hang your hands and legs together, such as abdominal contraction, knees close to the upper abdomen, and try not to shake your body. This will have a better effect! !
It also helps women to have children more smoothly in the future.