1, the body is not high enough: many people do sit-ups all the year round, just lifting their heads and shoulders off the ground. It's just that the posture is wrong, and it can't really achieve the effect of reducing stomach.
2, hold your head up and hold your chest: Many people like to hold the back of your head with both hands when doing sit-ups, and then lift the whole head with your hands, which will cause the neck to be oppressed.
Wrong posture can easily cause sports injuries. If you want sit-ups to really achieve the desired effect, what should you do in the correct posture, and don't do it again? Useless? La!
Correct actions of waist and abdomen to lose weight;
1, relax and lie on your back in bed or on the ground.
2. Raise your legs and put them on a quilt or chair, so that the knee joint and hip joint are at right angles, which can avoid the muscles of thighs and thigh roots from participating in exertion.
I suggest that if the height of the bed or chair is not suitable, books or magazines can be stacked and the height can be controlled freely.
3. Cross your hands on your chest.
4. After starting the action, contract the abdominal muscles, lift the upper body, and feel the scapula (upper back) leave the bed.
I suggest: it is best to lie on the yoga mat, which has a large friction to prevent the ass from moving forward with the body and affecting the standard of action.
5. Then slowly put it down, gently touch the bed surface with the scapula, and repeat the next action immediately.
6. Generally, do 2-3 groups at a time, and rest between groups is about 1 minute, and each group 15-20 times.
Note: The waist can never leave the bed or the ground during exercise, but the upper body is being lifted and put down.
My suggestion: You can observe whether your head or elbow will touch your knee. If so, your waist has left the ground, pay attention to correction.
If you want to reduce the difficulty, you can put your hands on your sides, or straighten forward and upward, and touch your knees with your fingers while lifting your upper body.
If you want to increase the difficulty, you can slow down or increase the number of times. This movement is not big, but it has a very good effect on the abdomen and is one of the basic movements of fitness training.
I suggest that beginners can choose to do it on the fitness ball, which can better protect the waist muscles, but pay attention to control the balance.
Precautions for weight loss in waist and abdomen:
1, pay attention to breathing
When you do abdominal exercises such as sit-ups, it is important to pay attention to the exhalation near completion, because it can make you contract your abdominal muscles better. For example, when doing belly roll, exhale when the body is about to rise to the highest point, and keep this posture for a second or two, which can increase the participation of muscle fibers. In bodybuilding theory, this is called the peak contraction training principle.
Step 2 keep exercising
At ordinary times, physical exercise is divided into many groups, each group has 8 to 10, or 12 to 15 times. But if you use your own weight to do abdominal exercises, such as sit-ups, you can't change your weight to meet the needs of each group. Therefore, instead of doing these exercises according to the number of groups, it is better to do them continuously every time to reach the limit.
3. Can't keep the same rhythm.
The scientific exercise method is that the rhythm is from slow to urgent, so that the muscle tissue can explode fibers quickly, increasing strength, intensity and muscle size. According to the research in Spain, it is found that when doing belly rolling, everyone uses the speed of 4 seconds, 2 seconds, 1, 5 seconds, 1 second or faster. With the increase of speed, the movements of rectus abdominis, transverse abdominis and erector spinae are all accelerating, especially the external oblique abdominis. If the movement speed is slow, it is almost impossible to move, but if the speed is accelerated,
If you want to get a better slimming effect, you can follow the rhythm from slow to urgent. But you must ensure that your every movement is standard and will not cause sports injuries (such as waist injuries) before you can adjust the speed. If you are a beginner, it is recommended to be familiar with sports with a unified rhythm.