Can doing sit ups before going to bed build abs? How many sets of hits? Justified to come

Lie on your back, arch your legs at 90 degrees, place your feet on the ground naturally, do not press or hook with heavy objects, cross your forearms with your chest, touch your right shoulder with your left hand and your left shoulder with your right hand. Do not hold your head with your fingers crossed behind your head.

Rise 45 degrees on the upper body, stay for 1 to 2 seconds, keep the abdominal muscles tight, and then slowly fall, always keep the abdominal muscles tight during the fall, completely close to the ground and then relax. Exhale as you get up and inhale as you fall.

This is a normal supine posture, mainly practicing six blocks. It is recommended that when you first start practicing, 25 per group, generally do 4 sets, anyway, until you are exhausted, and don't ask for it quickly, the effect will be much better if you do it slowly. The number of times in each group can be slowly accumulated, and there is no need to add it when the group reaches 50 times, and it is easy to be injured or even die suddenly if you exercise too much in a short time.

I did it so fast some time ago that I strained my lower back and was in bed for almost two weeks to recover. I used to do 300 sit-ups a day, 200 italic fist grips, 4 kilometers of jogging, the amount of exercise is actually too large, after the injury is healed, I decided to do 200 a day, slow down to do it, the effect should be much better than the fast 300.

If you want to train eight-pack abs, you can change the posture of your feet, the upper and lower legs are still arched at 90 degrees, the thighs are vertical, the calves are horizontal, and the calves can be placed on the stool, so that the lower abdomen can also be trained.

For some friends said that the legs are not bent, it is absolutely wrong, the legs are straightened, and the exercise of the abdominal muscles will be greatly reduced.

You can go and see the episode of the channel Liu Genghong's show, he has taught.

It's best to get up early in the morning or do it in the afternoon. These two time slots are the best times. Everyone's abdominal muscles are different, strictly speaking, the rectus abdominis muscle is a large piece, and it is divided by tendons one by one, and as for how many tendon strokes you have, this is innate.

In addition, if you do sit-ups, a simple old-fashioned sit-up can only train the 4-pack abs at the front of the abdomen.

The first point is to ensure that you do a good job of anaerobic exercise of the abdominal muscles every day, although it is generally called 8-pack abdominal muscles, but it is actually in different parts, and the force points are not the same, so the effect of doing ordinary sit-ups is not good. To practice the lower abdomen, you can take the method of lifting the legs with the body in the air. For a more balanced exercise, you can lie down and reach your toes with your hands (take care to keep your arms and legs straight, and lift them high at the same time, and try not to touch the ground with your legs and arms as much as possible).

The second point is also the most important point for the abdominal muscles, which is aerobic exercise, because even if the abdominal muscles are strong, if they are wrapped in a layer of fat, they will not be visible. So go for a run!

The third point is that it is useless to practice alone, and it is also very important to eat, as the saying goes, you must pay attention to eating for 3 points and 7 points, and do not get fried pork and high-calorie junk food.

The last point, and the most important of all, is persistence. If you can train a good body by fishing for 3 days and drying nets for 2 days, then there will be no fat people in the world.

The electromyography (EMG) test found that aerial boarding was the most effective exercise for exercising the rectus abdominis muscle. The second place is the leg curl, and the third is the fitness ball crunch.

If there's anything you don't understand, you can ask me.

Do multiple sets according to your own situation, 20 in each group, and then do aerobic exercises, such as running

Sit-ups work your abs.

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.

The correct way to do 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 have adapted or improved, they can cross their hands over their chest.

Finally, try to cross your hands behind your head, but each hand should rest on the shoulder on the other side of your body. 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.

I usually have a group of 30 and 3 sets a day.