Where to exert force in sit ups, and how to save effort in sit ups

Don't press your legs and take a breath Of course, 8 to 90 percent of people who are fat in sit-ups don't do much, you must have speed. To have a certain explosiveness, after doing one, the head goes down quickly, falls on the mat, to have a little force, it will not hurt, and then there will be inertia, just this inertia, quickly do the second, the third sit-ups for a minute 57 I have never practiced It is estimated that it is innate. Lying on your back, the abdomen and thighs are 90 degrees, the thighs and calves are 90 degrees, the body is in the shape of a flying fish, and the lower legs can be cushioned.

The action is only the compression of the abdomen, which causes the bend of the spine bones, so that the ribs of the chest are pressed against the pelvis, and only the abdominal muscles are in place"Peak contraction"state, pause for a while, and then control the tension of the abdominal muscles, and slowly stretch the spine bones down and restore. Note: The position of the hands has a direct effect on the amount of pressure in the abdomen contractions. Hope.

Earlier, it's not that you don't know how to exert yourself, it's that you can't use your strength at all, and you have been lacking in this aspect of exercise for a long time! You can try to find someone to hold your feet down first! Then, when doing sit-ups, you can use the power of leg bending and contraction to adapt to the exercise, and in doing so, you can make the waist and abdomen have an adaptation process, and then you can do it with the help of the requirements on the encyclopedia!

Sit-ups belong to the category of anaerobic exercise, that is, high-speed and vigorous exercise in a state of hypoxia, if you master some exercise skills and reduce physical exertion, then mommy will soon feel exhausted and even muscle soreness! In order to achieve the goal as soon as possible, the following is how to save effort in sit-ups, welcome you to learn from and reference, I hope it will help you.

1. Don't sit all the way up when doing sit-ups. Mommy just needs to put the upper part of the head, shoulders and back up.

2. Don't straighten your legs for sit-ups. Because this makes the mother's waist bow up, which is also not good for the waist to be recovered after childbirth.

3. Don't be too fast. Exercising too fast and too vigorously not only consumes physical strength and water, but also does not allow the "little belly" on the stomach to be fully "exercised"! Therefore, when doing sit-ups, you must master the speed of exercise.

The correct way to do sit-ups is as follows:

1. Lie on your back on the mat, bend your knees to about 90 degrees, and lay 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. The position of your hands depends on the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to perform sit-ups.

2. It is advisable to use a slower speed when proceeding, just like 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.

3. After lifting the body 10 to 20 cm off the ground, tighten the abdominal muscles and pause slightly, and then slowly lower the body back to its original 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.

If you want to exert the right force in your abdomen, you should exhale when you bend forward and inhale when you lie on your back.

In order to improve the quality of the movement, it is also necessary to pay attention to the technique, that is, the process of lying backwards begins to inhale, the shoulder and back touch the pad at the moment of holding the breath to close the abdomen, the upper body is gradually lifted, when the upper body is lifted to the abdomen has a feeling of distention, quickly exhale, and lead the body forward to lower the head to complete the action.

Sit-ups are mainly aimed at the endurance of the abdominal muscles, so only by slowly performing sit-ups can you exercise your abdominal strength.

Sit-ups exercise abdominal muscles, but many people's exercise methods are wrong, not only have no exercise effect, but also easy to strain the waist.

Everyone's tolerance to exercise and the effect of exercise are different, according to my experience, the method of doing sit-ups:

1. Preparation: Lying on the supine board or cushion, the waist is stayed, and the upper part of the buttocks, waist, and back are tightly attached to the cushion, the knees are bent, the calves are fixed, and the hands are bent on both sides of the head or ears.

2. Force: Exert force in the abdomen, roll up the upper body, and feel the shoulders off the mat, the back off, the middle of the waist off the mat, and the head in the direction of the knees. Do not sit up completely, keep your abdomen tense for 1-2 seconds after reaching a certain angle.

3. Relaxation: After sitting for 1-2 seconds, gradually put the waist, back, and shoulders on the cushion, do not put the head down, keep the abdomen tense, and return to the prepared posture.

Note: 1. Keep your abdomen tense throughout the process.

2. Do 10-12 in a row until exhausted. Exercise more than 4 sets at a time. It can be increased one by one.

3. At any time, the hands are just hanging on the sides of the head, never put them behind the head and exert force.

4. If the waist is not close to the mat during the exercise, it is easy for the waist to participate in the force, and the effect of abdominal exercise is not good, and the waist is easy to be sore.

5. If you put your hands behind your head and exert force, it is easy to cause cervical spine injury.

The abdomen is strained, and the back is also strained.