How to do sit ups
Sit ups are a way to exercise. When doing sit ups, lie on your back with your legs close together, use the contraction of your abdominal muscles to swing your body up and quickly change it into a sitting position. Keep bending your upper body forward, touch your feet with your hands, bow your head, and then return to a sitting position. Sit ups have high requirements for abdominal muscle strength and physical endurance, so what skills do you have to do sit ups?
Method / step
Don't hold your head in your hands. Generally speaking, sit ups put your hands behind your head and your hands behind your head. It is easy to bend your back, compress the lumbar intervertebral disc, and damage your spine. It also reduces the workload of abdominal muscles. The right way is to cross your hands in front of your chest, or put your hands to your ears. When you sit up, you should let your abdomen work, not your arms.
When cooperating with breathing practice: exhale in the state of rising (exerting) and inhale in the state of retreating. Static state, such as when maintaining a 45 degree angle, maintain normal chest breathing, do not hold your breath. Usually: abdominal breathing helps to tighten the transverse abdominal muscles, feel the abdominal cavity inward and upward when inhaled, fully inhale and then exhale deeply. When you are sitting, standing or walking, you can consciously take abdominal breathing and form a habit.
Speed should be appropriate, many girls think that the faster the speed of doing sit ups, the better the weight loss effect. In fact, the faster the speed, the less pressure on the abdominal muscles. Try to slow down and exercise the control ability of the abdominal muscles is the right way. The most correct speed is to get up faster and go down slower.
Pay attention to the frequency of good frequency so that you do sit ups more relaxed, practice as far as possible according to the frequency of 1:3, in the up hours "1"; in the down hours "2", "3", "4".
Here are the correct actions of sit ups: 1. Relax your body and lie on your back in bed or on the ground. 2. Raise your legs and put them on the bedding or chair, so that the knee joint and hip joint are at right angles, which can avoid the thigh and thigh root muscles to participate in the force. 3. Put your hands across your chest.
After starting the movement, contract the abdominal muscles, lift the upper body, and feel the shoulder blades (upper back) leave the bed. 5. Lower slowly, gently touch the bed surface with the shoulder blade, and repeat the next action immediately. 6. Generally, 2-3 groups are done each time, and the rest between groups is about 1 minute, 15-20 times for each group.
