What are the correct postures for doing sit-ups?

Sit-ups are a very simple and healthy exercise in today's life. Through this exercise, people will feel tight in the waist when they lie down and stand up, so it can also exercise the body and increase the strength of the waist. However, it should be noted that you must find the correct posture and method for sit-ups to avoid causing damage to the waist. So what are the correct postures for sit-ups?

The coach pointed out that when doing sit-ups, people have to lie down and lower their center of gravity. If the mat is too soft, the waist will easily lose support, making the lumbar spine uncomfortable. In addition, it will deform the movement and make the movement not done properly, thus affecting the effect of the exercise. The thickness of the mat does not matter much. For example, the mats in the gym are generally 2-3 cm thick, and beds and sofas may be thicker or thinner, which does not affect exercise.

The coach suggests that if you are doing it at home, whether you are lying on the bed or the sofa, you should raise your feet, bend your knees to 90 degrees, and bend your hip joints to 120 degrees, forming a step shape. This is the correct starting position. When doing this, your upper body should be rolled up instead of lifted up.

He reminded that many people in middle school lift their waists when doing sit-ups, which is incorrect. First of all, that method does not exercise the abdominal muscles, but the psoas muscles. Secondly, that approach puts a lot of pressure on the lumbar spine, which can easily cause injury.

The correct way to do it is to roll your upper body up to form an arc, but keep your waist against the mat, and try to move your head towards your knees. This method causes less damage to the lumbar spine.

For beginners, you can do sit-ups until you are exhausted and do as many as you can. An Hongbo suggested that beginners can divide their exercises into several groups, such as 2-3 groups, doing 10-20 in one group, resting for about 1 minute before doing the second group, and so on.

It is normal to do sit-ups, because through sit-up exercises you can increase the body's strength and make the body no longer confused by strength. Therefore, sit-ups have always been very important. However, you should pay attention that sit-ups require a combination of work and rest. The time should not be too short or too long. You can rest for 1 to 2 minutes when you feel tired.