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Do you usually do sit-ups to hurt your cervical spine?
Do you usually do sit-ups to hurt your cervical spine?

Do you know that doing sit-ups usually hurts the cervical spine? Sit-ups will have a certain impact on the cervical spine, so incorrect exercise posture will lead to cervical spine injury. I have collected and sorted out the relevant information about doing sit-ups to injure the cervical spine. Let's have a look.

Do you usually do sit-ups to hurt your cervical spine? 1 The spine of our normal adults should be straight ahead, with strong ligaments and muscles attached around it. The side is curved, with four bends: neck, chest, waist and sacrum. Among them, cervical kyphosis, thoracic kyphosis, lumbar kyphosis and sacral kyphosis are medically called physiological curvature of spine. The curvature of the spine makes the spine like a big spring, which increases the ability of the spine to cushion the impact, maintains the balance of the spine and protects the internal organs. The spine is closely coordinated with the surrounding ligaments and muscles, so that the spine can stretch backward, bend forward, bend left and right and turn around flexibly.

However, in-situ sit-ups need to bend the neck and bend over repeatedly, and the back muscles are heavily loaded, which makes the muscles ache easily after exercise. More importantly, under normal circumstances, the lumbar spine is convex, and the anterior edge of the lumbar intervertebral disc is thick and the posterior edge is thin. When bending forward, such as sit-ups, the anterior edge of intervertebral space can be narrowed and the posterior edge widened, which will increase the pressure on the posterior part of intervertebral disc. If you bend back and forth repeatedly for a long time, it will cause the intervertebral disc to protrude backward, and pressing the nerve will cause pain and numbness in the waist and lower limbs. In addition, in sit-ups, bending the neck for a long time is also easy to cause neck muscle strain and cervical spine injury. Therefore, for sit-ups, it is recommended that:

(1) Sit-ups with legs straight are not recommended. Many sports experts have pointed out that this posture will produce 3300 newtons of force on the spine, which is highly related to low back injury. So this kind of exercise is not only ineffective, but also harmful.

⑵ You can do basic sit-ups: put your upper body flat, bend your legs, and use the strength of your abdomen to lift your head and shoulders; Or belly roll, that is, belly roll only involves trunk activities, which is different from sit-ups. When doing this action, only the head and thoracic vertebrae leave the ground, and the lumbar vertebrae lie flat on the ground, forming the action of bending the trunk and increasing the participation of abdominal muscles.

⑶ For people who exercise regularly and have well-developed back muscles, moderate sit-ups are helpful to enhance the elasticity of abdominal muscles, eliminate excess abdominal fat and enhance the toughness of waist and neck muscles. But there are several details to pay attention to: ① Warm-up; 2 master the speed; (3) Pay attention to breathing and breathing guidance; (4) Pay attention to pranayama after finishing.

(4) sedentary office workers are the least suitable for doing sit-ups. This is because sitting for a long time, especially bending down, has caused great pressure on the cervical and lumbar vertebrae, and sit-ups mainly rely on the strength of abdominal muscles to drive the upper body. After completing the whole movement, the already "injured" cervical and lumbar vertebrae will be compressed again, aggravating their injuries. Therefore, sit-ups are not suitable for sedentary people. It is suggested that you can be a "swallow" or a "five-point support".

5] Patients with lumbar disc herniation should try not to do sit-ups. If you must do sit-ups, then it is recommended to reduce the range of sit-ups during the process of doing sit-ups, such as doing half-length sit-ups. Be gentle and slow in the process of action to avoid rapid and sudden exertion in the process of action.

[6] Push-ups, flat support and other actions can strengthen abdominal muscles and exercise lumbar muscles. There is no need to overemphasize doing sit-ups.

The above details the problem of cervical spine injury caused by sit-ups and how to prevent physical injury caused by exercise. For people who don't usually exercise regularly, you must do some warm-up exercises before exercise, and you must start with simple operations when exercising, so as not to cause harm to your body.

Do you usually do sit-ups to hurt your cervical spine? 2 the role of sit-ups

Efficient aerobic exercise is the best exercise to reduce fat. Research shows that only by doing aerobic exercise for more than 20 minutes at a time can we reduce the body fat stored by people and achieve the purpose of losing weight.

The key function of push-ups is to improve the energy of waist muscles. If done properly, push-ups can not only improve the extensibility of waist muscles, but also have practical effects on maintaining back and improving body shape. On the other hand, push-ups not only waste time, but also have advantages and disadvantages if they are not properly carried out.

Exercise the abdomen and thighs. There are many capillaries and acupoints in the abdomen and thighs. Doing sit-ups can stimulate blood vessels in the abdomen and thighs, speed up blood flow, and treat gynecological diseases. "Push-ups are simple, but women should pay attention to the following when doing them." Sun Weixing warned. Don't hold the door. Usually we do sit-ups with our hands crossed. When women don't hold their heads and hands, but put them on their ears, their waists will be stronger. Bend your legs and lay flat on the wooden floor. When doing that, be sure to pay attention to the knee joint of the leg, the tighter the better, so as to exercise the abdominal thigh and pelvic muscles.

1. Lie on your back and lift your legs. Use waist support points to exercise upper abdomen, thigh root and arm muscles. If you do this posture often, you can have a beautiful and moving waist curve.

2, super abdominal muscle exercise: As the third type, it is the same, but the support points of the feet are getting less and less, so you must have a lot of abdominal energy. If you want to get the actual effect of belly tuck, you should practice this posture every day, but remember to do it step by step, and you don't have to experiment casually.

3, abdominal exercise: proper sit-ups, you can exercise abdominal muscles, bid farewell to you and "paunchy man" and "life buoy."

4. Stand back: Exercise your lower latissimus dorsi (deltoid, teres major, latissimus dorsi, etc. ) Make your back strong. Wage earners may suffer from backache and uneven back due to standing for a long time. Doing more fitness exercises can slowly improve this situation.

Push-ups have a very good exercise effect on many parts of the human body to lose weight. But for beginners of push-ups, we must pay attention to the compressive strength. Doing too much or exercising too fast at a time can easily cause pain in the stomach and waist muscles, and sometimes it will continue to affect people's normal activities.