The correct action essentials of sit-ups. Sit-ups are very good abdominal muscle exercises, which can help some female friends reduce the fat on their stomachs, but they must master the correct posture. The following is the correct action essentials of sit-ups.
The correct action essentials of sit-ups 1 Many practitioners' sit-ups are also incorrect: lying on the ground, knees bent, lifting the whole upper body, elbows touching knees, hands crossing the neck-this is the muscle at the root of the thigh 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 you gently hold your hands on your chest, the weight loss effect will be better.
What are the precautions for practicing sit-ups?
1, gradually increase the number of repeated sit-ups.
For a participant who just started to train abdominal muscles with sit-ups, the number of sit-ups should not exceed 10 repetitions. After each sit-up, he should stand up or lie down to rest and let his abdominal muscles relax 10 minutes or more.
2. Sit-ups slowly.
Mainly for the endurance of abdominal muscles. Therefore, only by doing sit-ups slowly can we really train the endurance of abdominal muscles.
3. The action of sit-ups
The muscles in the upper abdomen of human body mainly include rectus abdominis, external oblique abdominis and internal oblique abdominis. So, if you do sit-ups, your upper body is in the sagittal plane.
The training effect of external oblique muscle and internal oblique muscle will be obviously limited when they move on the table. Only by increasing the movement of the longitudinal axis of the body can we avoid the uncoordinated state of abdominal muscle training.
In addition to the movements of the upper body, in order to avoid overloading the lower abdominal muscles to bend the hip joint during sit-ups, the knee joint should also bend during sit-ups. However, this supine posture will limit the training effect of lower abdominal muscles after doing sit-up training. Therefore, for middle-aged men and women with the lower abdominal fat as the main training site,
Proper knee bending and leg lifting can really exercise the muscles of the lower abdomen and achieve the purpose of exercising abdominal muscles.
The correct action essentials of sit-ups 2 Basic postures of sit-ups.
Sit-up posture one
1, lie on your back on the ground, with your knees bent, slightly open as wide as your hips, and your feet flat on the ground.
2. The body is completely attached to the ground. Bend your elbow and gently stroke your ear with your palm. When inhaling and exhaling, curl up slowly, with your head and shoulders off the ground, your arms open and your back on the ground.
Key points: don't hold your head with your hands, but use your shoulders, neck and abdomen.
Sit-ups 2
1, lie on your back, legs together, hands up or put to your ears, knees slightly apart, legs at 90 degrees. Keep your feet flat on the ground.
2. Use abdominal muscles to contract and quickly become a sitting position. Keep your upper body vertical when you get up, and don't leave your waist on the ground, then slowly descend to the initial position, and repeat.
Sit-up posture three
1, lie on your back, bend your knees, leave your back above the ground, straighten your arm diagonally above your right arm, and keep your arm at a 45-degree angle with the ground.
2, the left arm down, straight on the left side, don't touch the ground, keep parallel to the ground. After a few seconds, changing the left arm is the same, and the right arm is parallel to the ground.
3. Alternate your arms back and forth.
Attention: the straight arm must be straight, and the arm placed on the side must be careful not to fall to the ground and keep it straight and parallel to the ground.
Sit-ups pose four
1. On the basis of posture 3, the back and head are off the ground while the arms are straight, and the angle with the ground is expanded to 60 degrees.
2. Straighten your legs and lift them up directly, with the soles of your feet facing the ceiling, so that your legs are perpendicular to the ground and your back and head remain off the ground.
Sit-up posture five
1, lie on your back, with your back and head off the ground, lift your legs and bend your knees, and your thighs and calves are at right angles.
2, the calves cross each other, you can put the right calf on it first, keep it for 4 seconds at a time, and then change the left leg. The calves are crossed many times.
Note: when crossing, the back and head should not touch the ground, and the arms should not be close together. Open the box.
Sit-ups pose six
Lie on your back on the ground, with your legs together and your knees raised so that your calves are parallel to the ground. Bend your elbows open and put your hands next to your ears. The upper body curls up and can twist left and right after reaching a certain angle.
Do sit-ups with the aid of instruments
Yoga ball sit-ups
Sit on the ball, keep your upper body upright and put your hands on your knees naturally. Cross your hands at the back of your neck, step forward with your feet, sit on the front and upper part of the ball, lean back, and support the ground with your feet. The angle between the big leg and the calf is about 100, and the starting position of sit-ups is about 135.
Sit-up posture
Sit on the sit-up board, lie down along the board, put your hands on your shoulders or stick them on your ears, make an angle of 60-75 with the ground when you get up, and keep an angle of 30 with the ground when you lean back, and don't touch the bottom; Exhale when you get up and inhale when you lean back.
Note: Don't hold your head with your hands, it is easy to strain the cervical vertebra.
The correct action essentials of sit-ups 3 Four skills for girls to practice sit-ups
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 forced) 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 then exhale deeply after inhaling fully. When you are sitting, standing or walking, you can consciously take abdominal breathing and form a habit.
Slimming principle:
This way of breathing can ensure that all muscles deeper in the abdomen participate in the work at the same time.
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:
Putting your hands and fingers behind your head will easily lead to lumbar curvature, lumbar disc compression and spinal injury, which will also reduce the workload of abdominal muscles.
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 time to bear the force. 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.