Can sit ups improve waist and abdominal strength?

Supine push-ups are good for abdominal muscle exercises, as for the psoas muscles, you have to do it very standardly, but pay attention to it, sit-ups are not good for the spine, easy to herniate discs.

Suggestion: Try to fall off with your body suspended in the air and use the strength of your lumbar abs to lift your legs up so that your legs are 90 degrees to your body.

The effect is the same as that of a sit-up. Hey.

It's very difficult to do the right thing to do the sit-ups, and it doesn't work if you can't do it, so if you want to do it, it's better to do it under the guidance of a special person.

Yes, however, there are limitations to doing push-ups.

First of all, the flexibility of sit-ups is in great demand, and it is easy to strain if you are not careful.

In addition, the muscles used in sit-ups are relatively simple, and swimming is recommended.

Yes, if you do 30 a day, you can see the results in a month.

Yes, you have to do a sour stomach the next day, that is, there is a reaction.

The sit-ups use the abdominal force, which is the goal of training the endurance of the abdominal muscles, and only by slowly performing the sit-up exercise method can it be more able to train the endurance of the abdominal muscles.

Exercise mode] First of all, lie flat on the sit-up field, the body should be straight, do not lie obliquely, many people do sit-ups are oblique, which affects the output very much, and it is easy to get tired.

Secondly, bend your hands and hold your head so that the strength of your hands can help your head get up more easily. And it can protect the head when it lands. Some people like to put their hands on both sides and make fists, and then get up, which is not only strenuous, but also easily tired.

In addition, the feet must be pressed steadily, and the partner must be serious and responsible.

For those under the age of 30, the best score for sit-ups should be 60-70 minutes; At the age of 30, it is best to do 50-60 minutes; At the age of 40, it should be about 40 minutes; At the age of 50, you should strive to reach 30-35 minutes.

The psoas muscles can be exercised.

Long-term exercise mainly improves the strength of the abdomen, which can make the muscle groups more developed, which is one of the effective ways to exercise the abdominal muscles.

To practice sit-ups, the speed should vary from person to person. You can try to do it 5 times a minute at first, then slowly increase it until you reach about 50 times.

For women under the age of 30, many of them practice for the purpose of preventing ** disease, at this time the frequency is best controlled at 60 70 per minute, decreasing with age, and 25 in a minute over 50 years old can be done. For those practitioners who have a certain fitness foundation, they want to achieve the purpose of strengthening their abdomen through exercises, so as to ensure that they do about 60 reps a minute.

Seeing that you've asked so many questions, I'm going to give you a good explanation.

Sit-ups are an action that allows the thoracic spine and lumbar spine to bend and the pelvis to tilt backwards Then the muscles that control the vertebrae are the focus Erector spinae are often called the waist In fact, it is a general term for several long muscles The starting point is in the pelvis The insertion point is in the back occipital When fully contracted, the back pillow approaches the pelvis to the back Manifestation of lumbar extension This does not conform to the lumbar flexion of sit-ups, so he is not the main force of this action.

Then the anatomically dominant lumbar flexion is the abdominal muscle.

Because the abdominal muscles also start in the pelvis, the insertion point is in the sternum, and when the sternum is close to the pelvis when it is fully contracted, it is manifested as lumbar flexion, which is the main force muscle group of sit-ups.

And the low back pain in sit-ups is probably because you hold down the foot, so that the hip flexors have a more stable basis, or you don't know how to use the force correctly or the muscle strength is insufficient, the hip flexors will try to dominate the action, and the hip flexors are only up to the lumbar spine, that is to say, there is a lot of force above the lumbar spine, which is opposite to the direction of movement, so that the lumbar spine will form a large shear force.

So whether you press your feet or not, don't let your lower limbs feel nervous, don't push your feet against people or things that are pressing your feet.

When getting up, it is necessary to ensure that the thoracic spine and lumbar spine rise in order, not to let the lumbar spine bridge off the ground first, and then let the thoracic spine get up, and then the correct posture can not be changed, and when it goes down, it is the other way around, and the spine must be left in order or touch the ground.

The main thing is to strengthen the abdomen, and the waist also has to be strong to get up, and use the abdomen to exert force during the exercise.

Sit-ups can exercise the body, but they can't be done all the time and can hurt the joints and lower back.

Hello, it is recommended to do two sets a day at the beginning, a group of 20, slowly increase, it is recommended to do it every time until it is exhausted, stick to it every day, generally about two weeks your abdomen will be firm, and the strength of the waist and abdomen will be improved.

Everyone's bodily functions are different.

You can start with 50 a day and do other aids. See the results in a week.

After a week, the effect is noticeable in adding 10-20 pieces. If the effect is not obvious, you need to add dozens more.

This is just an example, it mainly depends on your ability to bear, don't do too much, and don't do too little.

Pay attention to the rules of life, go to bed early and wake up early, keep exercising, and be consistent, and you will succeed.

Sit-ups are one of the best exercises for physical fitness. I couldn't before. Very skinny. But now the abs and pectoral muscles are very strong.

Answer you slowly as you ask.

1.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.

2.Push-ups. As long as you insist.

Take your time, and think about it as quickly as possible. Let's give you a few tips to enhance the intensity and strength of your push-ups. Take your time at the beginning, and when you feel that it is not difficult to do more than 20 years, you can try to add barbell plates or weights on your back, it is best to have someone to help, it is not easy to put it yourself, and it is not easy to get up when it is pressed.

To lower your body, you can use a push-up frame, or between two benches and parallel bars. There are many more to mention. This can all increase your intensity.

It's about persistence. 3.It should be caused by acquired reasons, and if you can't do it, it means that your abdominal muscles are too weak. 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.

4.You don't have to use a supine board. You can do it there.

Let's talk about the action, when doing sit-ups, people have to lie down, the center of gravity drops, if the cushion is too soft, it is easy to make the waist lose support, make the lumbar spine uncomfortable, and also deform the action, so that the action is not in place, thus affecting the effect of the exercise. 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.

There is one more thing to be aware of. Do not cross the fingers of your hands behind your head to avoid straining the neck muscles when you exert force, and this will also reduce the workload of the abdominal muscles. Don't listen to what others say or watch what others do, put your hands behind your head.

You can cross your hands in front of your chest.

5.Isn't this all called an unspoken rule? Now only asking people to do things will give a little bit.

I don't know about your situation, you didn't go to high school haha. So I don't know. That's what it was when I was learning to drive.

Treat the coach to dinner. I still eat it almost every day. It's all a bit expensive.

I didn't give him the money. It's the cigarettes that I bought for him. I bought him a total of 4 pieces.

It's all red pandas. Just to have more opportunities to get on the bus.

6.You can't let people press it down, it's dangerous, and a ligament strain, or a muscle strain, it's enough for you. You start by sitting for half an hour to warm up. Leg press. Leg raises or something. Move the ligaments and tendons and slowly press them down.

Hope you can adopt. It's all written by myself.。。 There are still questions you can ask me. Give a share first. Ha ha!

Ways to train your waist:

Required conditions:1Perseverance 2I have asked the doctor for a certain amount of physical strength and time.

A person's nerves are most relaxed in the morning and evening, when the body is at its best.

Make a plan and start practicing.

Get up in the morning, brush your teeth, and take care of your face.

Take a break and open your shins, and find a comfortable place to lie down.

Do 70 at night, and then do 50 reverse sit-ups [that is, lying on your stomach], so that you can not only increase waist strength, but also slowly train the flexibility of the waist, and after a long time, you will find that you will have a piece of good blowing mother, and you boldly try the lower waist, hey, hey, hey.

Notes:1If you really can't do so much in one stroke.

Just do some and take a break. But. Do your best.

For example, if you can do 70 at a time, you don't just do 50, and you can do it slowly, and then you'll find that it's easy to do 100 at a time.

Notes: 2If you really do something else at night, it's too tiring.

Just do less. But don't fail to do it. Because the body also has habits.

If you don't do it. Not good for the development of forces. So it's about perseverance.

Abdominal muscles The waist abdominal muscles are more difficult muscles to train, and they require hard work. Basic Actions: 1

Sit-ups with an inclined board, this action is not said again. 2.Lie on your back and press your legs, lie flat on the bench, grasp the head of the bench with both hands, and bend your body with your feet lifted with the contraction of your waist and abdomen.

3.Lie flat on the bench with your upper arms and legs straight, swing your straight arms, use your buttocks as the fulcrum, fold your upper body and legs at the same time, and touch the tips of your raised toes with both hands. 4.

Bow with weights on the back of your neck, place the barbell at the back of your neck, slowly lean forward at 90 degrees with your legs, and use your waist strength to return to its original position. (Practice six sets, 12-15 reps each).

To train waist and abdominal strength, don't just know crunches! This action is simple and the effect is fast.

I couldn't do it at first, but then I searched the Internet for some simple ways to build my abs and I was able to do it slowly.

If you can't do sit-ups, it means that you haven't moved in the past, and I won't tell you about professional fitness equipment.

It is recommended that you run first, and don't think that running has nothing to do with your abs.

The abdomen is the source of strength, it is estimated that you will have a stomachache if you can't run a few kilometers, and of course, if you don't want to run, then just do sit-ups.

Put a backrest with an elastic backrest behind you, do assisted sit-ups, and when you're almost done, just remove the mat.

If you can't do sit-ups, you can change to other movements, and you can try some movements of the volume.

Answer (I am learning hip-hop dance, and the foundation of strength training is still a bit 1 after 2 years, only by letting the body release high calories can you burn a lot of fat.) Yes Push-up support, no need to move up and down, just hold on, start with 2 minutes.

2 This I can stand up for 2 minutes in an empty handstand, and it is difficult for me to reach 100 push-ups 3 I personally think that the acquired reason.

4 It is still a push-up support, and there is also a two-end up, that is, lying flat with your hands on your toes.

5 I don't know that. My classmates didn't talk about eating when they took the exam, but they were also admitted?

6 Yes, it will hurt. Don't be too anxious, it's coming down little by little, it's almost the same, don't take a moment, go down slowly.

Do it in small amounts at first, and then increase the intensity and frequency after the body slowly adjusts. But be sure to pay attention to the abdominal muscles while paying full attention, and not be distracted, otherwise it is easy to hurt the waist. I sprained my waist because of lack of concentration before, and my abdominal muscles can be exercised every day.

If you don't know whether to use your waist or abdomen, start by working together, and then focus on one of them when you get used to it. View the original post