What is the sit-up improvement method?

Everyone must be familiar with sit-ups. We have been practicing them since childhood, and they are one of the indispensable test items in physical education classes. Many people do sit-ups to slim down their belly, but after doing a few they feel very tired. In fact, in addition to physical reasons, incorrect sit-ups can also reduce the number of sit-ups you can do. How can I improve my sit-ups? Below I will teach you the correct and efficient method.

First: The spine has three functions: flexion, extension, and lateral flexion. Sit-ups mainly use the flexor muscles of the spine, the muscles involved are the rectus abdominis, external oblique muscles (superficial), deep internal oblique muscles, and part of the serratus anterior. At the same time, the latissimus dorsi and erector spinae, which serve as antagonist muscles, will also be involved.

Second: Sit-ups are also strength training, so you should follow the principle of gradual progress and super recovery. Step by step means that if you cannot complete the required number in one go, you can split a large group into several small groups, with rest time in between, as long as the total number of completed tasks is the same. As the practice deepens, you need to constantly adjust the number of repetitions in each set and the number of groups, gradually increasing the number and total amount.

Third: During the movement, pay attention to the coordination of movement rhythm and breathing rhythm.

When doing sit-ups, the effective coordination of the fast and orderly movement rhythm and breathing rhythm is the guarantee for ensuring that the local muscle groups in the waist and abdomen can generate explosive power many times and repeatedly. Lie on your back on the mat, hold your breath when you exert force to do a sit-up, exhale quickly and forcefully when your elbow touches your knee, and inhale actively while lying down. As time goes by, the breathing frequency continues to increase, and the body must be relaxed throughout the process.

The above are the correct ways to improve your sit-ups. I hope these methods can help you increase the number of sit-ups. Many people think that the faster you do sit-ups, the better the weight loss effect will be. In fact, this is not true. If you want to improve the quality of the movement, you can only do sit-ups slowly to train your abdominal muscles better.