The correct way to do sit-ups What should you pay attention to when doing sit-ups
Sit-ups are a kind of exercise preparation and exercise mode that many people like, but there are always a lot of controversies about the posture of sit-ups. What is the method of doing sit-ups? Today I will tell you what is the correct way to do sit-ups, what are the benefits of sit-ups, and the misunderstandings of sit-ups.
The correct way to do sit-ups
Lie on your back on the bed with your legs bent normally, with your hands half clenched fists on both sides of your ears, and your arms extended as much as possible.
When doing the movement, let the waist exert force, the upper body straight up, pay attention to the waist not to leave the ground, then slowly descend so that the body is in the original position, repeat the above movements.
When the abdominal muscles pull up the body, you should exhale. This ensures that the muscles in the deeper layers of the abdomen are involved in the work at the same time.
During the exercise, the legs must not be straightened, otherwise it will not only waste time, but even be harmful and useless. In addition, if you hold your hands gently on your chest, the weight loss effect will be better.
the benefits of sit-ups
1. Increase the strength of abdominal muscles
In the process of sit-ups, the abdominal muscles are exerted more force. Long-term exercise mainly improves the strength of the abdomen, which can make the muscles more developed. It is one of the effective ways to exercise the abdominal muscles. In conjunction with other aerobic exercises, It can play a role in both weight loss and bodybuilding, and sit-ups alone cannot consume fat better.
2. Sit-ups for perseverance exercise
The amount of exercise in a sit-up itself is not very large, but it is not easy to do it with daily persistence and a certain exercise frequency. Therefore, this simple exercise is a way to test a person’s perseverance. Small exercises are persevering. Coming down will become a great thing, do you have the will to persevere every day.
Three, can be beneficial to gastrointestinal motility
Sit-ups need to coordinate the breathing method. During exercise, it can stimulate the peristalsis of the stomach and intestines, facilitate the discharge of excrement in the body, and dredge the air in the stomach and intestines, which can prevent the occurrence of constipation.
Four, can reduce the belly and groin
Sit-ups are a very beneficial exercise for girls. It stimulates the groin while exercising the abdominal muscles, improves the blood circulation in the abdomen, and stretches the muscles in the north. It can be exercised in balance and coordination to a certain extent. It can alleviate gynecological problems and enhance one's own immunity.
sit-ups misunderstanding
Misunderstanding 1
Some people don’t have time to go to the gym to exercise. They will choose to do some basic and effective simple exercises at home to exercise, hoping to achieve the effect of losing weight. Sit-ups are a way that many people choose. Many people think that as long as they insist on doing it, they can achieve the goal of losing weight.
Correction: relying solely on sit-ups can only achieve partial fitness effects, because sit-ups directly target the abdominal muscles. The effect of long-term exercise may strengthen the abdominal muscles, but other parts of the body, such as thighs, buttocks, etc. The exercise is less. Therefore, the first point to pay attention to is to effectively combine sit-ups with other fitness methods in order to achieve the perfect weight loss effect of the body.
Misunderstanding 2
Usually many people do sit-ups fast and fiercely, thinking that this is a manifestation of the strengthening of the abdominal muscles, but in fact, doing so can easily strain the abdominal muscles.
Error correction: The correct way is to cross your hands on your chest and control your abdomen to exert force when you sit up. Or increase the difficulty and hold heavy objects in both hands to increase the exercise effect.
Misunderstanding 3
When many people do sit-ups halfway, their bodies will unnaturally deviate in a certain direction. Doing so is wrong, it will make the abdominal muscles exercise unevenly, resulting in out of shape.
Error correction: Try to control the direction of getting up and lying down, don't deviate from the straight line, and slow down, to exercise the control ability of the abdominal muscles, fortunately, feel the movement of the abdominal muscles when you get up.
Misunderstanding 4
Some people think that the slower you do sit-ups, the more effective your exercise will be.
Error correction: Properly slowing down will help the exercise effect, but if the speed is too slow, the effect will be poor. The correct speed should be faster when you get up and slower when you go down, so that the effect is good.
Misunderstanding 5
Most people do sit-ups with their hands behind their heads, fingers crossed (hold the head).
Error correction: This is a big misunderstanding of sit-ups. Even some physical education teachers teach students this way. This is completely misleading. Such gestures will put a burden on the cervical spine. The harder you buckle your head, the greater the load. The correct method is to place both hands on the ears and then a little bit inward (about the middle of the back of the head and then a little bit outward), and just place both hands gently there, and don't use too much force.
Conclusion: Sit-ups are a very healthy way of recreational exercise, which can help prevent constipation and reduce the belly. But it should be noted that when doing sit-ups, pay attention to the correct posture and method. In life, exercise is very important, and proper exercise can help prevent the occurrence of diseases.
