How many sit-ups should you do at home to get the desired exercise effect?

Sit-ups are the way many people choose to exercise, mainly because it is convenient and allows you to achieve the effects of scientific exercise without going to the gym. But many people give up after persisting for a period of time because they don’t achieve the results they want. So what is the reason why the expected effect was not achieved? Today I will tell you that the main reason for no effect is that you did not do enough sit-ups.

1. Gradually increase the number of sit-ups

For a participant who has just started to train abdominal muscles with sit-ups, the principle is to do no more than 10 sit-ups each time (train your abdominal muscle strength first). After completing each sit-up, you should stand up or lie down to rest and allow 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 sit-ups are performed with the upper body in the sagittal plane (sitting with shoulders parallel), the training effect of the external and internal oblique muscles will be significantly limited. Only by adding rotation of the body's longitudinal axis (right shoulder girdle to the left leg and left shoulder girdle to the right leg) 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.

The above is the information about achieving fitness effects by doing sit-ups. If you want to achieve your fitness goals by doing sit-ups, the most important thing is to persist and do enough every day. Only in this way will you achieve the results you want in a short time. Finally, the editor reminds you that exercise is good for your health, but you should do it within your ability.