For sedentary white-collar workers, due to lack of exercise and improper diet, fat accumulation often occurs in the waist and abdomen. In order to solve the problem of ugly belly, sit-ups are the first thing many people think of. It is very convenient without equipment, and it can be easily done at home before going to bed. So, can you lose weight by doing 50 sit-ups every day?

It is not easy to get low back pain when the back strength is enough. These four methods enhance back strength.

Truth: Sit-ups have limited ability to reduce fat.

Although sit-ups need to exercise the muscles of the waist and abdomen, in fact, the effect of sit-ups is very limited whether it is fat reduction or abdominal muscle exercise. Reducing fat can't reach the standard of burning fat, and practicing abdominal muscles can't effectively stimulate abdominal muscles.

But doing 50 sit-ups every day is only a minute or two for ordinary people, and it is difficult to achieve any exercise effect.

It should be noted that when doing sit-ups, ordinary people often make posture mistakes because of insufficient muscle strength, which will increase the pressure on the spine, cervical vertebrae and lumbar vertebrae. Even if the action is correct, Professor Chen Jianting (designated by experts), chief physician of the Department of Spinal Orthopaedics, Southern Hospital of Southern Medical University, said in a previous interview that sedentary people have many health risks.

"Because the muscles of the lower abdomen are bent for a long time and the back of the neck is bent for a long time, this kind of people are most likely to damage the lumbar spine. When doing sit-ups, they need to rely on the strength of abdominal muscles to lift their upper body. The whole set of movements bends the originally bent abdominal muscles, making the originally tense cervical and lumbar vertebrae tense again. This may aggravate the original lesions and lead to degenerative diseases of the skeletal system. "

So sit-ups are not an ideal way to exercise. Doing 50 sit-ups every day will not bring obvious benefits to the body, but it may cause certain health risks.

How do sedentary people enhance their back strength? Expert: We should do these sports.

So, for sedentary people, what exercise should they do to exercise the muscles of the waist, abdomen and back? Professor Chen Jianting recommended four kinds of sports to us:

1. Arch Bridge: On the bed or yoga mat, first lie on your back, support your body with limbs, and raise your hips, thus relaxing the cervical and lumbar vertebrae.

2. Swallow flying: You can lie on your back on the bed or yoga mat, with your legs straight, palms facing up, waist muscles and upper and lower limb muscles contracting hard at the same time, and keep your back and waist off the bed 10- 15 seconds. After a short rest, you can continue to do 5- 10 times, which can enhance the strength of your back muscles.

3. prone: this action can effectively strengthen the strength of back muscles and prevent women from having low back pain during pregnancy. You can lie on the bed or yoga mat, contract the muscles of your back and buttocks with your navel as the fulcrum, and then lift your head, upper limbs and lower limbs upward. Don't bend the elbow joint and knee joint, keep it straight all the time, so that the body is in an "inverted arch" state, keep it 10 second, and relax. Repeat this 10- 15 times in one section, and do 3 sections every day.

4. Lift the dumbbell horizontally: stand upright, hold the dumbbell with both hands, lift it horizontally, keep the upper limbs at 90 degrees with the body for half a minute, rest for half a minute, do it again, repeat, repeat 10 times, and do it once in the morning and once in the evening.