What are the precautions when doing sit-ups?

Many people in life are dissatisfied with the fat on their belly, so they will take some exercises to lose weight, and sit-ups are a method people often choose. However, many people will find that although they do sit-ups every day, the effect is not significant. The reason for this phenomenon is that people do sit-ups incorrectly and fail to grasp the essence. So what should we pay attention to when doing sit-ups?

Notes for sit-ups:

1. Gradually increase the number of sit-ups

For a participant who has just started to train his abdominal muscles with sit-ups, the number of sit-ups should not exceed 10 repetitions.

After completing each sit-up, you should stand up or lie down to rest, allowing your abdominal muscles to relax for more than 10 minutes.

2. Do sit-ups slowly

The main training goal is the endurance of the abdominal muscles. Therefore, only by slowly performing sit-ups can the endurance of the abdominal muscles be effectively trained.

3. Sit-ups

The muscles in the upper abdomen of the human body mainly include the rectus abdominis, external oblique muscles and internal oblique muscles. Therefore, if the sit-up action is to move the upper body in the sagittal plane

When performing the above movements, the training effect of the external oblique muscles and internal oblique muscles will be significantly limited. Only by adding the movement of rotating the body's longitudinal axis can the incoordination of abdominal muscle training be avoided.

In addition to the upper body movements, in order to avoid excessive load on the lower abdominal flexion hip joint muscles during sit-ups, the knee joints should be flexed when doing sit-ups. However, doing sit-ups in this supine, knee-bent position will limit the training effect of the lower abdominal muscles. Therefore, for middle-aged men and women who mainly train their lower abdominal fat,

Properly performing the knee-bending and leg-lifting movements can more effectively train the lower abdominal muscles and achieve the goal of training the abdominal muscles.

In our lives, many weight loss methods, such as sit-ups, do not achieve the results people want because we do not master the methods and do not understand what we need to pay attention to when exercising. If you still choose sit-ups as a way to reduce your belly in the future, pay more attention to my article now!