What is the breathing rhythm when doing sit-ups?

When exercising to achieve the goal of fitness and weight loss, it is best to combine it with reasonable breathing so that the effect of exercise can be better exerted. Many people hope to reduce belly fat by doing sit-ups. So, how should we control the rhythm of breathing when exercising? What should we pay attention to when doing sit-ups so as not to hurt our body?

Do not hold your head with your hands when doing sit-ups, otherwise it will cause your back to bend, the lumbar disc to compress, and damage the spine. In addition, subconsciously holding your head with both hands will invisibly increase the pressure on the cervical spine. In addition, if you stretch your legs when doing sit-ups, the harm will be more serious. It has been measured that this exercise posture will generate 3300 Newtons of force in the spine, causing injuries to the waist and back. Czech physiologist Dr. Vladimir Janda recommends that in order to relax the hip flexors to the greatest extent and avoid injuries to the waist and spine, when doing sit-ups, you should lie flat with your knees bent, let your partner hold your calves, and while standing up, push your legs backward.

Correct sit-ups require coordination with breathing: bend your legs to 45 degrees, with the soles of your feet parallel to the ground; place your hands on the surface of your thighs, and when you stand up, move your hands towards your knees, or place your hands near your temples; relax your neck and shoulders, keep your head straight, and separate your chin from your chest; use your abdominal muscles to slowly lift your shoulders off the ground while exhaling; keep your body bent for 2-3 seconds, then slowly return to the starting position while inhaling.

When doing sit-ups, it is best to exhale when you lift your body and inhale when you lower your body. It is also best to do the movements slowly so that both exhalation and inhalation can be done more deeply, which will have a better effect on your cardiopulmonary exercise. At the same time, if you want to make this exercise more effective, you must pay attention to persistence. Exercising for three days and drying the net for two days will not have any effect.