First, the correct way to do sit-ups
1, cooperate with breathing
Reducing the stomach needs to cooperate with breathing, and the muscles of the lower abdomen will become tight to achieve the effect of reducing the stomach.
When practicing: exhale in the ascending state (when exerting force) and inhale in the retreating state. Be still, for example, keep an angle of 45 degrees, keep normal chest breathing, and don't hold your breath.
Usually: Abdominal breathing helps to tighten the transverse abdominal muscles. When inhaling, feel the abdominal cavity lift inward and upward, and exhale deeply after inhaling fully.
2. Ascending height: keep an angle of 45 degrees.
Sit-ups do not mean that the higher you stand, the more effective you are. The correct method should be to extend the duration of 45-degree angle between your body and the ground as much as possible (at least 30 seconds), so that the abdominal muscles can be practiced most effectively.
Don't hold your head with your hands.
Generally speaking, sit-ups lose weight by putting your hands and fingers behind your head, but in the process of sit-ups, you often raise your head with your hands, which is easy to cause neck muscle strain. The correct way is to cross your hands on your chest or put your hands on your ears. When you sit up, let your abdomen exert strength, not your arms.
The upper body should be rolled up, not lifted.
If you do it at home, whether you are lying on the bed or sofa, you should lift your feet so that your knees bend 90 degrees and your hips bend 120 degrees to form a step shape. This is the correct starting posture. You should roll up your upper body when you do it, not lift it. Direct lifting is easy to cause lumbar injury.
5. Sit-ups are not as fast as possible.
On the one hand, speed has its own rhetoric. Fast can exercise explosive power, slow can better stimulate muscles comprehensively and evenly. For most people, the latter is better.
Second, the training methods of sit-ups
1, a combination of various fitness methods
If you want to achieve the effect of body weight loss and fitness, it is best to combine sit-ups with other fitness programs for exercise. Only in this way can we achieve a better effect of exercising the whole body muscles, and the effect of losing weight will be more obvious, and there will be no uncoordinated body shape.
2, master the correct posture
Regarding the correct way of sit-ups, the most correct posture should be to put your hands on your ears, and then put them inward (probably in the middle of the back of your head and outward). Don't use too much force, just put your hands there gently.
Step 3 control the direction
In view of the misunderstanding of body deviation in sit-ups, when doing sit-ups, you can try to control the direction of sit-ups, don't deviate from a straight line, and slow down to exercise the control ability of abdominal muscles. It is best to feel the movement of abdominal muscles with your heart when you get up.
4. Grasp the strength
When doing sit-ups, don't rush it. The correct way is to cross your hands on your chest and control your abdomen when sitting up. Or you can increase the difficulty, that is, holding some heavy objects in your hand to increase the exercise effect.
5, master the speed
It is important to grasp the speed of sit-ups. When doing it, you should accurately control the speed of getting up and lying down. If it is too slow, the fitness effect will not be achieved. The correct way is that when we sit up, our speed should be faster, and the speed of lying down can be slowed down appropriately, which is helpful for the exercise of waist and abdomen muscles and the burning of fat.