I can t do sit ups, can you help?

51kg, isn't it heavy?

Sit-ups are the most demanding for compound strength, but the arms (pulling up when holding the head) and the back also need to work together.

I may only be able to do 20 in a row by doing it on the abdomen, and it is also important to supplement nutrition reasonably.

Slowly do 10 consecutive sets a day (not too fast) with a 2-minute break in between.

+5 per group every passing week

Subtract 1 group every 3 weeks.

Then the more I practiced, the more powerful I became

It's okay to practice to 40 in 1 minute.

Probably a study will be fine

I was in elementary school and I could do it in 1 minute and 50 years, in fact, I just watched and practiced.

PS: My back hurts when I do it. I've tried. It's a matter of how many muscles you have in your back.

You start by lowering the difficulty, starting with only 10 exercises a day, and then increasing the difficulty when you improve.

I can only advise you to exercise more. I could only do about 10 at first. You can do up to 50 exercises in a semester. Now it's been a long time since I've done it, and it's about 25. Exercising more should be fine.

If there is anything unusual, see a doctor now.

Sit-ups, triggering back pain.

If, your other physical condition is in good health. Well, I think it should belong"Problems with the ability to regulate neurological adaptation".It's very simple, for example, the warm-up we do before doing exercise is to allow other non-direct motor organs in the body to adapt and participate.

An understanding of your physical condition is the basis for making the following recommendations: It is recommended that you do this in your recent workouts. Remove sit-ups. Also, choose sports that are more suitable for full-body activity and be able to warm up adequately.

1.Push-ups and backs have little to do with each other.

2.Holding your head in your arms can hurt your spine.

3.It's not that it's not too fast, it's supposed to be slow.

4.Rest is only possible within 1 minute.

5.The best way to do a sit-up is 30 per set, but you don't seem to be able to.

6.I don't practice the tablet all 1 minute 69 (4th grade).

7.Practice 100 slopes in a row (8th grade).

There could be a few reasons why you can't do sit-ups:

1.No talent.

2.Fat. 3.The practice is not scientific.

Teach you to practice:1You don't have to bend it completely, just bend it 30%.This is how to start training the waist and abdomen.

The average person does this for 500+

2.Turn it upside down with a sloping plate.

It turns out that the 30 degrees of the inclined plate is used to increase the strength, and you may in turn reduce the difficulty.

3.Use other methods to train the waist and abdomen.

Hanging leg raises are more difficult, but you can't do push-ups on your back, so you can try it.

Pull the horizontal bar with both hands and bend your legs straight and 90 degrees.

Mainly because the upper body weight is relatively large, plus your abdominal muscles are relatively small! If it's now a thought of **! It is recommended to do more than 45 minutes of aerobic exercise every day!

And then the equipment training is not just given here because I haven't seen you in person, so I can't just give you a plan here. You can try the following methods:

First, put your hands in front of your chest.

Second, lift your hands up and stretch them forward, which is equivalent to reaching your feet with your hands, so that you can reduce some of the weight of your upper body.

Third, if it doesn't work, use your hands to pull the root of your thighs, and at the same time exert force on your abdomen, and pull 90 with your hands, and you will be able to get up.

Fourth, if that doesn't work! Then you can only find someone to help you! You can choose to hold his hand or let him push you in the back.

Usual method: lie flat, bend your knees, and hold your head with both hands (remember not to use your hands hard, just put them on your head, because your hands pull your head hard, which is easy to damage the cervical vertebrae).

Try to curl your upper body forward as much as you can, (remember, your body doesn't actually lift very high.) It's OK to about 45 degrees, and then it's waist force, not the abdominal muscles are easy to damage the lumbar spine for a long time).

Breathing method: Inhale as you curl forward and exhale as you retract.

In addition, when curling forward, the waist should sink against the bed or the ground, and the abdominal muscles should be contracted as much as possible. The white point is that the waist must not leave the ground, and the 45 degrees mentioned above are interconnected and after descending, the head and shoulders should not touch the ground!

The goal is to keep the abdominal machine in a constant state of tension.

Can't do sit-ups? It doesn't exist, so novices can also practice the vest line!

You lie down first, don't be in a hurry to get up, feel it slowly, figure out what is the best force to get up, and then try to control your body movements. Of course, if your physique is really, really bad, that's a different story.

You can first contact to lie down, lift your legs up, exercise slowly, and you can get up.

If you find it too difficult, you can buy a booster to practice first.

You can let someone else drag you up first, so that you can get up for two days in a row.

Hello, for this case of yours, you can try to do a curl.

There are two reasons why sit-ups can't be done:

The posture used when doing sit-ups is not correct. The correct way to do sit-ups is as follows:

Lie on your back on the mat with your knees bent 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.

The abdominal muscles are not strong enough, and you need to continue to practice the strength of the abdomen. Try squats or push-ups first, followed by sit-ups.

Analysis: It may be that there is a lack of exercise, you can try to do some easy exercises first, then slowly increase the amount of exercise, and finally try sit-ups.

Guidance: Waist twisting: Hold the handle in one hand or pull a certain weight of weight, and do waist twisting and turning exercises in various postures to exercise the external oblique muscles and waist muscles.

Leg Lift and Abdominal Lift: Mainly to develop the lower abdominal muscles. Lie flat on your upper body with your legs straight and as high as possible, then slowly lower again.

Once this exercise is done evenly, bend your knees and continue to do the same movement.

The upper body length is actually better to do because it is better to bend.

If you can't do it because your waist strength is too poor, running or shaking a hula hoop can effectively increase your waist strength, and if you are at home, you can still use sit-ups to practice.

You can't do it, but you should be able to lift your upper back off the ground with the force you need to push your upper back (i.e., the back at the height of your chest), so you do it.

6 sets, 10 of 15 reps each, remember not to take a break, and do not take more than 5 seconds between each time. At the beginning, it will be very painful to practice, and your waist will be very sore, and this can't be helped, your foundation is poor. So you have to do it once every 2 days, don't be afraid of bad results, rest for 1 day to regain your muscles, so that your strength is actually faster than practicing every day, during which you can eat more eggs and meat to increase your strength.

That's it, soon you can do it, it's okay in the future it's still the same 6 sets of 10 15 times, rest or whatever.

Well, good luck.

You can reduce the difficulty, for example, put your arms in front of your body or practice with the help of other forces, and then start according to the standard when you have a certain foundation. Then you have to be fast when you do sit-ups, that is, you have to get up fast, and your back will get up as soon as you touch the rolling mat, and the slower it is, the more strenuous it is.