How about sit-ups? Can you practice quickly without getting tired?
First, 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. Exercise: Exhale upward (when forced) and inhale backward. For example, when resting, keep an angle of 45 degrees, keep your chest breathing normally, and don't hold your breath. Usually: Abdominal breathing helps to tighten the transverse abdominis. When inhaling, feel the abdominal cavity lift inward and exhale deeply after inhaling fully. When sitting, standing or walking, you can consciously inhale into the abdomen to 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.
Second, don't put your head in your hands.
According to our normal understanding, when doing sit-ups, we put our hands behind our heads, and then when sitting up, we drive our bodies up with our hands. Although this is very scientific, it is easy to cause neck strain and the exercise effect will also decline. Therefore, when we do sit-ups, we can put our hands on our chest. Weight loss principle: fingers crossed behind our heads will easily lead to back bending, compression of lumbar intervertebral disc and spinal injury, and will also reduce the workload of abdominal muscles.
Third, the height of getting up: keep an angle of 45 degrees.
Many people blindly believe that the higher you get up when doing sit-ups, the better the exercise effect will be. Actually, this is not right. When we get up, we just need to keep an angle of 45 degrees, so that our abdomen can be squeezed better and the slimming effect is better.
Weight loss principle:
When the upper body is lifted at a 45-degree angle with the ground, the abdomen is at the best stress opportunity. No matter what kind of curling exercise we do, extending the duration of our body making an angle of 45 degrees with the ground can make our abdominal muscles get the most effective exercise. You know, after the traditional sit-ups, you need to let your forehead touch your knees, and then recover, that is, the upper body quickly rises from lying flat to about 90. In fact, the burden of rectus abdominis did not reach the heaviest stage before you were 45 years old. During the above 45-90 degrees, the "resistance arm" from the body center of gravity to the hip fulcrum is shortened, and the rectus abdominis is not stressed. Only when the upper body rises to 45 is the best time for rectus abdominis to "resist the growth function".