1, the effect of sit-ups and thin abdomen
The principle of losing weight is to consume calories and need continuous moderate and high-intensity exercise. Because sit-ups belong to muscle training, not aerobic exercise, most people do sit-ups for no more than 10 minutes. The exercise time is too short and consumes less calories, which can not meet the condition of continuous fat burning. In addition, excessive sit-ups can also cause spinal fatigue and stress.
But sit-ups are not useless. It can effectively exercise abdominal muscles, making your abdomen stronger and less prone to sagging. If you are losing weight, you can consider changing the simple running (or other aerobic exercise) every day 1 hour into a combination of 40 minutes running +20 minutes muscle training+stretching and relaxation. The weight loss effect will be more perfect.
Most people practice sit-ups in the wrong way, thinking that the earlier the better. In fact, muscle training should be slowed down. If you do sit-ups too fast, it's not the strength of abdominal muscles, it's just inertia. The best rhythm is 1-2-3, 4 times, with a round of about 4 seconds. This can fully exercise the abdominal muscles, and you can practice about 30 every day.
Sit-ups exercise abdominal muscles.
There are also many kinds of sit-ups, some of which exercise abdominal muscles very much. For example, you can touch your toes when your feet are suspended at 90 degrees, or keep your feet suspended at your knees, keep your hands straight, put your hands on your sides, and let your hips land (sit-ups with straight legs); Sit-ups are basically anaerobic exercise, which consumes little subcutaneous fat and small abdominal muscles, and the body consumes little heat when repairing the muscles pulled by exercise.
Subcutaneous fat can not be removed by local exercise. Starting to exercise the abdomen may tighten the loose muscles and make the abdomen smaller, but if you want to lose subcutaneous fat, the following two methods are the best:
If you want to lose subcutaneous fat through anaerobic exercise: major in high-intensity thigh, upper limb and back muscle training, so that after exercise, the body will consume a lot of calories in addition to static metabolism (provided that you consume enough nutrition).
If you want to lose subcutaneous fat by aerobic exercise: variable speed running is the most effective.
If you want to lose weight and exercise your abdominal muscles, you might as well practice sit-ups more at ordinary times, stick to it and let your little belly go without a trace.
2, exercise to lose weight precautions
High intensity exercise:
If the amount of exercise increases, the oxygen, nutrients and metabolites needed by the human body will also increase accordingly, which depends on the heart to strengthen the contraction force and contraction frequency and increase the output of the heart for transportation. When doing a lot of exercise, the cardiac output can not meet the body's need for oxygen, leaving the body in an anaerobic metabolism state. Anaerobic metabolic exercise does not release energy mainly by fat, but mainly by decomposing sugar stored in human body. Because in the anoxic environment, fat can not only be used, but also produce some acidic substances, such as ketone bodies, which reduce human exercise endurance. Hypoglycemia is an important cause of hunger. After a short period of strenuous exercise, the blood sugar level drops, and people often have a big appetite, which is not good for reducing fat.
Short-term exercise:
When doing aerobic exercise, glycogen stored in the human body is first used to release energy. After 30 minutes of exercise, the energy released by glycogen begins to be converted into the energy released by fat. Exercise for about an hour, and the energy needed for exercise is mainly fat.
Rapid explosive movement:
Human muscles are composed of many muscle fibers, which can be mainly divided into two categories: white muscle fibers and red muscle fibers. In sports, such as rapid explosive sports, white muscle fibers are mainly obtained, and the cross section of white muscle fibers is thicker, so muscle groups are easy to develop and be strong. In this way, weight loss will become more and more "rough".
In short, in order to lose weight, we should do moderate and low-intensity endurance aerobic exercise for a long time (more than 1 hour), and the heart rate is 1.20- 1.60 times per minute. Such as aerobics, jogging, long-distance swimming and so on.
If you want to lose weight through exercise, you must first understand which exercise can lose weight and which exercise is not conducive to losing weight. As long as you know the common sense and methods of exercise to lose weight, you can quickly achieve the effect of losing weight and avoid getting fatter and fatter.