How to practice sit ups How to train sit ups quickly

Practice slowly, if you can't get up one of them, it means that your waist and abdomen strength is too poor, you can support your hands on the ground first, put your feet on the windowsill, keep still, and insist on 30 seconds to a minute, and when you can hold on to your waist and abdomen without moving for a minute, it is estimated that a dozen sit-ups should be no problem.

Theoretically, push-ups are linked to the abdominal muscles.

According to my research, sitting in push-ups makes your stomach hurt when you sit too much, and I think push-ups hurt your stomach. It's better not to do it.

It's useless to say a lot, it's expensive to insist!

Sit-ups:

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.

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.

Anything is possible, just practice. My method may not get you to your desired goal --- perfect score, but it can at least improve your grades a lot. After all, it's February, and you have exams in May, so there's only about 3 months left.

Actually, the method is very simple. That is, you just have to keep exercising every day.

Practice every night before going to bed, and take a hot shower when you sweat a little after the workout. Make sure that the sleep is particularly fragrant, so that the exercise and sleep are not wrong. Let's talk about the attention to detail:

1.Don't eat too late for dinner, and remember not to exercise for two hours after eating.

2.You may have a little pain in your abs when you first start exercising, which is normal (due to not exercising for a long time). ).You can practice for two or three days, that is, when it doesn't hurt too much, but the time can't be too long, and you can grasp it yourself according to your own situation.

3.When you do sit-ups, you don't have to time them at first, you can set the number (at least 70 or more, you can set your own, but I personally think 80 is appropriate.) ).

Also, you can't stop in the process of doing it, it's okay to slow down, but you have to play it all at once. If it really doesn't work, then there is no choice but to group, but I think it should be okay to do it slowly with your score of more than 30 in 1 minute. When you feel that playing at a very slow pace is not so tiring, you can speed up appropriately, so that you can persist for 3 months in the long run, and the results will be produced in no more than a month, and the effect is better in 3 months.

Of course, sometimes you may want to use a meter to measure your performance to see if you are improving. However, I recommend that you do it again after a month or so. The short time test score can take a bit of a blow to your self-confidence.

A month later, when you start school, you can also practice the test when you take physical education class.

4.It's important to note that before doing sit-ups, be sure to do some preparatory activities. During the process of doing sit-ups, follow the principle of slow first, then fast and then slow.

5.In the morning, you can also run a little sweat, warm up, and breathe some fresh air, which is more conducive to improving your performance.

Addendum: How so? Exercising this way will only make you lose belly fat (and of course, the rest of your body, mainly your abdomen). to make your waist a little thinner. Besides, a few of those female bodybuilding champions you've seen can be seen to be muscular women, at most they can only be said to be in good shape.

It is recommended that you do not rush, muscle exercises are really not rushed, and it may cause muscle strain, and the consequences are quite serious.

Let's talk about how to exercise abs.

First, sit-ups are completed by strong muscle contraction and stretching, contracting when you get up, and stretching when you fall. In the process of practicing, you should focus on the abdominal muscles, mainly use the strength of the abdominal muscles to pull the body to sit up, and try not to rely on other parts of the body, so that the effect is better. Once you're sitting up, hold your muscles contracted for two to two seconds, then lower your body.

In this way, the effect will be better and the progress will be faster.

Second, the grouping method, you can do 19 now, then you can take 70% of it, that is, about 14 as a group, do 5 to 8 groups, so that each group is not exhausted, you can do a few more groups. The last group can be exhausted.

Third, you can consider eating some protein-containing foods about half an hour after exercise, such as egg white, protein powder, chicken breast, etc., to facilitate rapid muscle growth.

Take your time, as long as you are willing to practice, if you don't do it this time, you will definitely do it next time, and the muscles will always be yours after training, and I believe you will do it.

Yes, it worked, I practiced for about a week, faster than the boys in my class.

Practice every day, I have practiced before, at most a week, you can do more than a hundred sit-ups, practice several times a day, set a goal for yourself, today to reach a few, add 20 a day. If you don't reach this goal, don't stop, do it once in a while, and soon it's OK.

Practice sit-ups on your own, don't let others help you. At first, if you feel that it is difficult, you should practice with your legs straight, but it is better not to do this, it is not good for your back. Practice every day.

A group of 30, 5 groups in the morning and 5 in the evening, after kneading the abdominal muscles, if you can't do it at the beginning, increase from less to more. Persistence is victory

The correct sit-up posture should be to lie flat on your back, with your whole body relaxed, your legs straight, your hands crossed over your head, and it is best to get up with your elbows touching your knees.

There's really no good way to save effort, so it may help to increase flexibility more continuously, eat less before the game and reduce abdominal pressure! In addition, do 50 sit-ups every day before going to bed, even if you are tired, you have to stick to it, you can adapt it quickly, and then you can keep speeding up.

Getting up and sitting should be done quickly, so that you can save effort, for the school sports day! From a workout point of view, the slower the better.

Simplicity Endurance is important Preferably three long runs a week for more than 30 minutes.

Also, do a goat push-up, every time until you're exhausted.