How do you practice sit ups? How to do sit ups correctly?

Sit-ups are an important part of physical exercise, and some people even misunderstand that they help to lose belly fat.

The main effect of sit-ups is to strengthen the abdominal muscles. When done correctly, sit-ups can improve the elasticity of your abdominal muscles, while also protecting your back and improving your posture. On the other hand, if done incorrectly, sit-ups are not only a waste of time, but even harmful.

According to Stamford (1997), the correct practice of sit-ups is as follows:

Lie on your back on the mat with your knees flexed at about 90 degrees and your feet flat on the ground. Do not immobilize your feet on flat ground (e.g. by a partner pressing your ankles with your hands), otherwise the flexors of the thighs and hips will join the work, reducing the workload of the abdominal muscles. In addition, straight-legged sit-ups will increase the burden on the back and easily cause damage to the back.

Decide where to place your hands based on the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups. Beginners can rest their hands on their sides, and when they get used to it or their fitness improves, they can place their hands on their chests. Finally, you can also try placing the* behind your head, but each hand should be on the shoulder on the other side of the body.

Do not put your fingers behind your head* to avoid straining your neck muscles when you exert yourself and reducing the workload of your abdominal muscles.

It is advisable to proceed at a slower tempo, as is the case with slow-motion playback. Exhale as your abs pull your body up to ensure that all the muscles in the deeper layers of your abdomen are working at the same time.

After raising your body 10 to 20 cm off the ground, tighten your abdominal muscles and pause for a moment, then slowly lower your body back into position. When your back hits the ground, you can start the next cycle. During sit-ups, the abdominal muscles are only involved in the initial phase, after which the hip flexors perform the task.

In the same way, turning the body in the final stages of sit-ups (right elbow touching left knee, left elbow touching right knee, etc.) not only does not do much to strengthen the abdominal muscles, but can even cause trauma to the lower back due to the pressure of the rotation.

Beginners should avoid doing too many sit-ups at once, try to do 5 reps at first, then add one more time to each exercise until you reach about 15 reps, and then try to do one more set until you reach 3 sets.

In the UK, fitness trainers like to use the method is.

Overlay "Grouping!

Grouping. Made in Heaven:

Day 1 Day 3: 15 in each group.

Make 5 sets. Day 4 Day 7.

20 pcs per group.

Make 5 sets. After the 8th day, you can take on the challenge directly.

Do it in the early stage, the abdomen will be very painful, generally insist on a week, it will not hurt... It doesn't hurt anymore.

You have to persevere, or it will not be in vain.

Don't be greedy, you can't bear it, and it's not good to stick to it Take your time

I'm in junior high school.

This year's high school entrance examination is also preparing for sit-ups.

Here's how I did it.

I used to do 32 a minute.

Later, I did 60 every night (I'm in Shenzhen, here is 50 out of a minute), don't let others press my feet, but try not to let my feet off the ground, so that after a month (must be insisted every day) I have 60 in one minute for our final exam.

You can also try, but the first few days are painful, but for this exam, we will fight.

Set yourself a goal each time, add it up gradually, and if you're doing it alone, find a place where it's easy to hold your feet in place, so it's better. Anyway, it's all about persistence.

Sit-ups are an action that many people use, so what should you do to do sit-ups to be good for your body?

1. Sit-up techniques.

When doing sit-ups, we have to cooperate with breathing, the muscles of the lower abdomen will become tight, to achieve the effect of reducing the stomach, when the sit-ups enter the state of rising, we must breathe normally, inhale normally when retreating, and keep it at a 45-degree angle, the breathing of the chest cavity should still be normal, and do not hold the breath. This breathing method allows the deeper muscles in your abdomen to work, which is very convenient for everyone**.

2. Stay at a 45-degree angle.

Sit-ups are not necessarily to buckle the head to your knees, nor is it to get up to the greater the height to achieve the effect, the correct sit-ups should try to extend the duration of the angle between the body and the ground, that is to say, we should keep it at a 45-degree angle, preferably about 30 seconds, so that the abdominal muscles can achieve effective exercises, so that sit-ups can achieve the effect. In addition, when you first learn sit-ups, you will cross your index fingers behind your head, but in fact, the correct way is to cross your hands in front of your chest or put your hands on the sides of your ears, and let your abdomen exert force when you sit up, rather than with the strength of your arms.

3. Sit-up tips.

For novices, just learning sit-ups, no more than 10 sit-ups, each time you complete a sit-up, you can stand up or lie down to rest, let the abdominal muscles relax for more than 10 minutes. Secondly, the cushion prepared during sit-ups should not be too soft, if it is too soft, it is easy to lose the support of the waist, the lumbar spine will be uncomfortable, and at the same time, it will also deform the movement, thus affecting the effect of the exercise. If we are doing sit-ups in our own home, try to bend our knees at 90 degrees to form the shape of a step, which is the correct starting position, and we should roll up our upper body instead of lifting it up.

The peak of the body's metabolism is between 3 and 5 o'clock in the afternoon, and it is best to be able to exercise during this time.