How to do sit-ups?

Nowadays, many people have serious abdominal fat problems, which is related to their eating habits and lack of exercise. Especially for many white-collar women, sitting for a long time will lead to the accumulation of abdominal fat. Sit-ups are a very good exercise for reducing belly fat, but many people stand up while doing sit-ups because of the incorrect method. So how should we do sit-ups?

First, put your hands in front of your chest. If you really can’t get up at the beginning, you can try putting your hands in front of your chest first.

Second, raise your hands and stretch them forward, which is equivalent to reaching your feet with your hands, so that you can reduce some of the weight of your upper body.

Third, if it still doesn’t work, use your hands to hold the base of your thighs, use your abdominal force and pull with your hands. 90% of people will be able to stand up at this time.

Fourth, if this still doesn’t work, you can find someone to help you first. You can choose to hold his hand, or let him push you from behind, and then gradually you will learn how to use the force, and you will be able to get up.

Fifth, the standard sit-ups require attention:

1. Lie flat on your back, bend your knees, and hold your head with your hands. Remember not to use force with your hands, just place them on your head, because pulling the head with force with your hands can easily damage the cervical spine.

2. Try your best to curl your upper body forward, but your body will not actually be lifted very high. It will be enough to reach about 45 degrees. Any higher than that and you will be using your waist, not your abdominal muscles. It is easy to damage the lumbar spine over time.

3. Breathing method: Inhale when curling forward and exhale when falling back.

4. When curling forward, your waist should sink to the bed or the ground, and your abdominal muscles should be contracted as much as possible. Also, after descending, do not let your head and shoulders touch the ground. The purpose is to keep the abdominal machine in a tense state.

Indeed, doing sit-ups requires the correct way of exerting force to make it easy. Many people can't find the feeling at the beginning and still can't get up even after using a lot of force. Sometimes, describing these movements with words may not be very good. If you still have questions, you may want to go to the gym to find a coach and get better results by on-site guidance.