How long to practice sit ups and how to get a quick sit up in a few days?

The most important thing to train your abs is two principles, weight-bearing and exhaustion. If you practice like this, you can train the contour of your abdominal muscles, but if you want to make the abdominal muscles obvious, then it will be difficult for you to achieve the effect with this method. Don't take the quantity so seriously, only people who break the Guinness World Record will play hard to do a large number of sit-ups, the effect of 1000 sit-ups is not as good as the effect of doing 50 with a weight of 20kg, a large number is only used to train muscular endurance and toughness, and large weights are king.

If you really want to train your abs, sit-ups are just one of the movements, and high-intensity exercises such as rope crunches (sitting or kneeling) and crunches are the key to developing well-defined abs.

In fact, your method of fat loss is not bad. But if you want to train your abdominal muscles beautifully, you need to increase the weight, and the number of movements should not exceed 3 digits when you are exhausted, and you should do the weightless ones after the weight-bearing exercises, so that it can be effective. However, don't do it every day, because muscles only grow when you are resting, so limit the number of exercises 3-4 times a week.

However, strictly speaking, push-ups exercise more chest muscles and arm muscles, and the abdomen plays a supporting role, but you can use push-ups to exercise the core strength area of the body, that is, the strength of the waist and abdomen, which is also helpful to the abdominal muscles.

I forgot to mention that sit-ups are to train the top 6 abdominal muscles, and the bottom two are to be practiced by hanging leg raises.

If you do, I can guarantee that if you do it for an extra week, you can build your abs and you can add a little more push-ups.

1 time? If not, it will take at least 15 days of practice to make a noticeable change.

1. Hold the waist with both hands in the preparation posture of supine empty leg exchange, and the big and small front legs are dismantled at a right angle, and the body is at a 45° angle, and the supine cushion is on. Quickly swap your feet left and right 30 times in the air, repeating 3 sets.

2. Prepare for supine leg press with your hands on your sides and lie on the cushion; Raise your legs perpendicular to the ground with your head and control the angle when lifting your legs, and lift your legs slowly. Do it 20 times, and repeat 3 sets of silver wax dates.

3. Hold the waist with both hands in the empty leg wheel preparation posture, the upper and lower legs are at right angles, the body is at a 45° angle, and the supine cushion is on. Quickly push the wheels 60 times with both legs, repeating 30 sets.

4. Half a minute of sit-ups requires 25 to 30 times, this method exercises the speed of abdominal muscles, emphasizing fast, and repeats 3 sets.

5. While practicing abdominal muscles, you can not increase back muscle exercises.

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.

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.