How many sit-ups do you need to do a day to develop abdominal muscles?

Maybe many of our friends think that abdominal muscles can be trained by doing sit-ups. Sit-ups can indeed train abdominal muscles, but they must be used correctly and reasonably to achieve the desired effect. How many sit-ups you do a day depends on your physical condition.

Can sit-ups help you build abdominal muscles? Experts point out that when you use rubber bands to tighten your feet, you also tighten your hamstrings, which limits the body's opportunity to use the hip flexor muscles. To complete sit-ups, you can only rely more on the strength of your abdominal muscles. The more you use your abdominal muscles, the more stimulation they receive, and the higher your chances of having six-pack abs.

The correct way to do sit-ups is to lie on your back on the mat, bend your knees to about 90 degrees, and place your feet flat on the ground. Never fix your feet on flat ground, otherwise the hip flexors in the thighs and hips will join the work, thereby reducing the workload of the abdominal muscles. Furthermore, sit-ups with straight legs will increase the burden on the back and easily cause damage to the back.

The position of your hands should be determined according to the strength of your abdominal muscles. 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 arms behind your head, but each hand should be placed on the shoulder on the opposite side of your body. Never cross your fingers and place them behind your head, as this will cause strain on your neck muscles when you exert force, and it will also reduce the workload of your abdominal muscles.

It is advisable to use a slower speed when performing this exercise. When the abdominal muscles pull the body upwards, you should exhale. This will ensure that all the muscles deeper in the abdomen are involved and work at the same time. Raise your body 10 to 20 cm off the ground

Finally, 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 round of movements. Rolling your body at the end of sit-ups not only helps strengthen your abdomen, but also helps strengthen your

The lower back muscles will not be of much help, and the lower back may even be traumatized by the pressure caused by rolling. 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 train until you reach about 15 times. At this time, you can try to do one more set until you reach 3 sets.