What are the sit-up positions?

Recently, many people have started different kinds of fitness activities. Indeed, more and more people are suffering from various diseases. Some exercise methods can effectively reduce the risk of disease. Doing some sit-ups is also a good way of exercise, but you need to pay attention to the posture of sit-ups. It is very necessary to master scientific sit-ups. Let us learn about the postures of sit-ups.

Sit-ups are an important part of physical exercise, and some people even misunderstand that they can help lose belly fat. According to Stamford (1997), the correct way to do a sit-up is as follows: Lie on your back on a mat with your knees bent to about 90 degrees and your feet flat on the ground. Do not fix your feet on flat ground (for example, by having a partner hold your ankles with their hands), otherwise the thigh and hip flexors will join in the work, reducing the workload of the abdominal muscles. Furthermore, straight-leg sit-ups will increase the burden on the back and easily cause damage to it. The position of your hands should be determined based on the strength of your abdominal muscles, as the closer your hands are to your head, the more strenuous it will be to do sit-ups. Beginners can place their hands on both sides of the body. Once they have adapted or their physical fitness has improved, they can cross their hands in front of their chest. Finally, you can also try crossing your hands behind your head, but each hand should be on the opposite side of your body.

On the shoulders. Never cross your fingers and place them behind your head to avoid straining your neck muscles when exerting force. This will also reduce the workload of your abdominal muscles. It is better to use a slower speed when performing it, just like slow motion playback. As your abdominal muscles pull your body upward, you should exhale, ensuring that all the muscles deeper in the abdomen are working at the same time. After lifting your body 10 to 20 cm off the ground, tighten your abdominal muscles and pause for a moment, then slowly lower your body back to its original position. When your back touches the ground, you can start the next cycle of movement. During sit-ups, the abdominal muscles are only involved in the initial stages of the exercise, after which the hip flexors take over the task. By the same token, turning the body at the end of sit-ups (right elbow touching left knee, left elbow touching right knee, etc.) will not only not help strengthen the abdominal muscles, but may even cause trauma to the lower back due to pressure from the turning. Beginners should avoid doing too many sit-ups at one time. At first, you can try 5 times, and then add one more time each time you practice, until you reach about 15 times. At this time, you can try to do one more set, until you reach 3 sets.

You can learn in detail about the sit-up postures, which can maximize the benefits of sit-ups to our body. At the same time, doing some sit-ups appropriately every day can effectively help us achieve the purpose of muscle exercise and better help us shape our body.