Modern women are more and more interested in fitness and weight loss. A simple and useful exercise is sit-ups. The main function of sit-ups is to strengthen abdominal muscles. If done correctly, sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back and improve the posture. Here are some ways for girls to do sit-ups and practice abdominal muscles. Welcome to read and browse.

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. 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 sit, stand or walk, you can consciously take abdominal breathing and form a habit.

Slimming principle: This breathing method can ensure that all muscles in the deeper abdomen participate in the work at the same time.

2. Ascending height: keep an angle of 45 degrees.

Sit-ups do not pursue the height of getting up. To understand the correct method, the most correct method should be to extend the duration of the 45-degree angle between the body and the ground, so as to effectively exercise the abdominal muscles. (Duration exceeds 30 seconds)

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: put your fingers crossed behind your head, which will easily lead to back bending, 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

Sit-ups focus on the upper body. If the upper body moves parallel to the shoulder, the oblique muscles inside and outside the abdomen will be restricted and the longitudinal axis of the body will rotate, so that the abdominal muscle training of the body can be more coordinated.

What should I pay attention to in sit-ups?

1, the mat should not be too soft.

When doing sit-ups, people should lie down and lower their center of gravity. The cushion is too soft, and it is easy to lose the support of the waist, making the lumbar spine uncomfortable.

In addition, the movement will be deformed, which will make the movement not in place, thus affecting the effect of exercise. The thickness of the cushion doesn't matter much. For example, the thickness of the floor mat in the gym is generally 2-3 cm, and the bed and sofa can be thicker or thinner, which does not affect the exercise.

2. The upper body should be rolled up, not lifted.

If you do it at home, whether you are lying on the bed or sofa, you should lift your feet so that your knees bend 90 degrees and your hips bend 120 degrees to form a step shape. This is the correct starting posture. You should roll up your upper body when you do it, not lift it.

Experts warn that it is not correct for many people to lift their waist when doing sit-ups in middle schools.

The peak of human metabolism is at 3-5 pm, and you should also feel a little hot or tired at 3-5 pm, so this time is the best. Doing exercise at night makes muscles too tense, which leads to an increase in adrenaline and affects the quality of sleep.

Men can do more sit-ups to exercise abdominal muscles, and women can also do sit-ups to reduce the lower abdomen. Sit-ups should be correct, and incorrect posture will not only have no exercise effect, but will endanger your health.

Benefits of women doing sit-ups:

Modern women are more and more interested in fitness and weight loss. A simple and useful exercise is sit-ups. The main function of sit-ups is to strengthen abdominal muscles. If done correctly, sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back and improve the posture.

Sit-ups can treat gynecological diseases.

Gynecological diseases are common diseases of women. Improper treatment can easily lead to infertility and even cancer. In addition to drugs and physical therapy, women can insist on doing sit-ups at home, which is an auxiliary method to treat gynecological diseases.

Sit-ups are a way to develop trunk muscle strength and extensibility, which can exercise abdominal muscles well, and abdominal muscle tightening can better protect organs in abdominal cavity. Women can exercise their groin by doing knees and sit-ups. There are many capillaries and acupoints in the groin. Do sit-ups to stimulate blood vessels and promote abdominal blood circulation, thus treating and relieving gynecological diseases. Doing sit-ups can also stretch back muscles, ligaments and spine, which has a regulating effect on the central nervous system.

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