Sit ups tell you the right way to do it
Sit ups have always been one of the most effective ways to lose weight, but many beauties don't know how to do sit ups correctly. Here are some tips for you to do sit ups, so that you can lose weight correctly and quickly achieve the purpose of throwing belly.
1、 Cooperate with breathing
Reduce the stomach need to cooperate with breathing, abdominal muscles will become tight, to reduce the effect of the stomach.
Practice: exhale in the state of rising (exertion) 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.
Slimming principle: this breathing method can ensure that the deep muscles in the abdomen are involved in the work at the same time.
Abdominal breathing may not be used to at the beginning of practice, or even suddenly become not know how to breathe, but this breathing method not only helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, but also makes the air flow smooth and increases the vital capacity. In addition, abdominal breathing is a good way to prevent constipation.
2、 Don't hold your head in your hands
According to our normal understanding, when doing sit ups, we cross our hands behind our heads, and then use the strength of our hands to drive our body up. Although this is very scientific, it can easily cause neck strain, and the effect of exercise will also be reduced. So when we do sit ups, we can put our hands in front of our chest,
Weight loss principle: put the fingers of both hands at the back of the head, which can easily cause back bending, lumbar disc compression, and damage to the spine, and this will reduce the workload of abdominal muscles.
When you put your hand to your ear, remember not to press your ear hard. Sit ups beginners can also put their hands on both sides of the body to reduce the difficulty of getting up.
3、 Standing height: stay at 45 degrees
Many people blindly think that the higher you get up when doing sit ups, the better the effect of exercise will be. In fact, this is wrong. When we get up, we just need to stay at a 45 degree angle, which can make the abdomen get better compression and slimming effect better.
Principle of weight loss: when the upper body is raised at a 45 degree angle with the ground, the abdomen is at the best time to be stressed. No matter what kind of exercise we do, extending the duration of the 45 degree angle between the body and the ground can make the abdominal muscles get the most effective exercise. We should know that the traditional sit ups need to let the forehead touch the knee after getting up, that is, the upper body rises rapidly from the flat state to about 90 degrees. In fact, the burden of rectus abdominis did not reach the heaviest stage before getting up to 45 degrees. In the process of more than 45-90 degrees, the "resistance arm" from the body's center of gravity to the hip fulcrum is constantly shortened, and the rectus abdominis is not stressed. Only when the upper body reaches 45 ° is the best time for rectus abdominis to "resist resistance growth".
How to determine the height of standing up
i. Generally speaking, the angle between the body and the ground is 45 degrees when the knee joint is bent up;
ii. I feel it slowly when I rise. When I feel the most stress on my abdomen, it's a 45 degree angle. I stop at this position.
4、 The speed is 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.
Weight loss principle: appropriate slow down can make the deeper abdominal muscles get exercise.
In addition to paying attention to the speed, we should also try to practice according to the frequency of 1:3, when we get up, we should count "1"; when we go down, we should count "2", "3" and "4".
5、 Sit ups + aerobic exercise
Although sit ups are convenient and can achieve a good weight loss goal, but if you practice sit ups at the same time with some aerobic exercise, the effect will be better.
Weight loss principle: the main role of sit ups is to enhance abdominal muscle strength, enhance abdominal muscle elasticity, but also protect the back and improve posture, and with aerobic exercise can consume calories, reduce fat.
Simply relying on sit ups can only achieve local fitness effect, because sit ups are aimed at abdominal muscle groups. The effect of long-term exercise may strengthen abdominal muscle strength, but other parts of the body, such as thighs and buttocks, get less exercise. Only by combining sit ups and aerobic exercise effectively, can we really achieve the perfect weight loss effect of the body.
In order to increase the number of sit ups, some people often do sit ups repeatedly at a fairly fast speed. Because of the "lack of strength initiative" in the training of sit ups, it is beneficial for the rectus abdominis to go all out to contract under the fixed condition and complete the action independently, thus improving the effect of abdominal muscle exercise. Therefore, in order to get a better effect of abdominal muscle exercise, it is recommended to do sit ups with knee flexion.
Sit ups is a kind of exercise we often do in our life, because sit ups are not only good for our health, but also good for our body. And sit ups are relatively simple, do not need any venues, can be accepted by everyone. So I suggest you do more sit ups in your leisure time.
