How to use sit-up equipment
1, the position of the pointer
In traditional sit-ups, the hands and fingers are crossed behind the head, and the head is often raised with the help of both hands, which is easy to cause neck muscle strain.
The correct way is to put your hands slightly on your ears, and you can cross your hands on your abdomen for the first contact, which will reduce the difficulty. When sitting up, let your abdomen exert its strength, not what we usually do, and hold your head with your hands.
2. Stress point
When the foot is hooked on the lower sponge pad of the supine board, many people will raise their bodies with their feet, which will increase the burden on the flexors of thighs and buttocks, thus reducing the role of abdominal muscles.
When external force increases, hip strength is often used to complete sit-ups, which is easy to cause damage to the waist and coccyx. When you get up, the abdominal muscles will pull you up, keep your back slightly bent, and don't straighten it, otherwise it will easily cause back muscle strain. You can't borrow brute force in the loan project. If you can't get up, you need to have a rest.
3. Speed
When we do the physical education standard test, we count it according to how many times a minute, which leads many people to think that the earlier the sit-ups, the better. This is a common problem for many sit-ups practitioners.
Actually, it's not like this. The faster the speed, the less pressure on the abdominal muscles. The correct way should be to slow down as much as possible and exercise the control ability of abdominal muscles. You will find that when you do slow movements, your abdomen will have a burning feeling, that is, fat is burning. Exhale slowly when you get up, take a deep breath when you lie down, and control the rhythm.
4. Get up height
After the traditional sit-ups, it is necessary to let the forehead touch the knees and then recover, 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.
Because at this initial stage, there is a synergistic effect of sternocleidomastoid muscle, pectoralis major muscle, intercostal muscle, psoas minor muscle, psoas major muscle and iliac muscle. In the process of exceeding 45-90, due to the continuous shortening of the resistance arm from the center of gravity of the upper body to the fulcrum of the buttocks, the burden of the abdominal muscles that play the role of cranes is getting smaller and smaller, and the burden of the rectus abdominis is not the heaviest.
Pay attention when doing sit-ups.
1, the action should be done slowly, and the slower and more tired, the more effective. Inhale when you go down and exhale when you come up. Never hold your breath.
Under the age of 2.30, the best performance of sit-ups should be 45-50 times/minute; At the age of 30, it is best to reach 35-40 times per minute; At the age of 40, it should be about 35 times per minute; At the age of 50, try to reach 25-30 times per minute.
3. Bend your knees to avoid waist injury.
Sit-up effect
Sit-ups can directly target the abdominal muscle groups, and exercise the muscles in different parts of the abdomen through slight changes in movements, and finally achieve the effect of shaping. The most common sit-up method is to lie on your back, bend your knees about 90 degrees, put your feet flat on the ground, fix them with external force, and then sit up with abdominal muscles. Next, let's explain the benefits of doing sit-ups.
1, the biggest function of sit-ups is abdomen, and many friends who want to thin belly will do sit-ups. Exercising abdominal muscles can make exercisers better control their body, because abdominal muscles belong to the core muscle group and play an important role in stabilizing the body. The strength of abdominal muscles has a good supporting role on the back, which enables exercisers to increase their physical strength in other aerobic sports and recreational activities.
2, sit-ups can also lose weight, but you need to do 150 times or more to burn fat, otherwise you can only exercise abdominal muscles, which is too hard and the effect is not ideal. After a long time, it will cause damage to the spine.
3, sit-ups can better exercise abdominal muscles, tighten abdominal muscles, and better protect the organs in the abdominal cavity.
4. Stretch back muscles, ligaments and spine better. And the central nervous system can be adjusted by stretching the spine. Thereby improving the body's disease resistance.
5, better exercise the groin. There are many capillaries and acupoints in the groin. Doing sit-ups can stimulate blood vessels in the groin, speed up blood flow, and treat and relieve gynecological diseases.
Skill practice of sit-ups
1, 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. In a static state, such as maintaining a 45-degree angle, 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 way of breathing can ensure that all muscles deeper in the abdomen participate in the work at the same time.
2. Ascending height: keep an angle of 45 degrees.
Sit-ups do not mean that the higher you stand, the more effective you are. The correct method should be to extend the duration of 45-degree angle between your body and the ground as much as possible (at least 30 seconds), so that the abdominal muscles can be practiced most effectively.
Don't hold your head with your hands.
Generally speaking, sit-ups lose weight by putting your hands and fingers behind your head, but in the process of sit-ups, you often raise your head with your hands, which is easy to cause neck muscle strain. The correct way is to cross your hands on your chest or put your hands on your ears. When you sit up, let your abdomen exert strength, not your arms.
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.
4. Gradually increase the number of sit-ups.
For a participant who has just started to train abdominal muscles with sit-ups, the number of sit-ups should not exceed 10 repetitions (train your abdominal muscles first). After each sit-up, stand up or lie down to rest and let the abdominal muscles relax 10 minutes or more.
5. Action essentials of sit-ups
The muscles in the upper abdomen of human body mainly include rectus abdominis, external oblique abdominis and internal oblique abdominis. Therefore, if the sit-ups are all carried out in the sagittal plane (shoulder parallel sit-ups), the training effect of the external oblique muscle and the internal oblique muscle will be obviously limited. Only by increasing the rotation of the longitudinal axis of the body (from the right shoulder to the left leg and from the left shoulder to the right leg) can abdominal muscle training's uncoordinated state be avoided.