What is the correct way to do sit-ups?

Sit-ups are a healthy way to lose weight. They use the power of the abdomen to pull the whole body to consume excess fat, and are very effective in reducing belly fat. However, in order to meet the requirements in physical education class, people do sit-ups quickly and vigorously. This is not necessarily a good way to exercise, and may even cause muscle strain. So what is the correct way to do sit-ups?

1. Position of hands

In traditional sit-ups, the fingers of both hands are crossed and placed behind the head. During the process of sitting up, people often use the strength of their hands to lift their head, which can easily cause strain on the neck muscles. The correct way is to cross your arms in front of your chest, and when you sit up, you should use your abdomen rather than your arms.

2. Point of force

Traditional sit-ups require your feet to be fixed, which puts more pressure on your thighs and hip flexors and reduces the role of your abdominal muscles. When the external force increases, people tend to use their hips to complete the sit-up movement, which can easily cause damage to the waist and coccyx. Therefore, when using external force, you should pay attention to using moderate force.

3. Speed

To meet the physical education standard, one must do more than 30 sit-ups within 1 minute, so many people think that sit-ups require speed. In fact, the faster the speed, the less pressure the abdominal muscles will be. The correct method is to slow down as much as possible and exercise the control ability of the abdominal muscles. Remember to exhale when you stand up, so that the deeper abdominal muscles can be exercised at the same time.

4. Stand-up height

After standing up from a traditional sit-up, you need to let your forehead touch your knees before returning to the original position. That is, the upper body quickly rises from a lying position to about 90 degrees. In fact, the burden on the rectus abdominis has not reached the heaviest stage before rising to 45 degrees. Because in this starting phase, there is a synergistic effect of the sternocleidomastoid muscle, pectoralis major, intercostal muscles, psoas minor, psoas major and iliacus muscles.

Now you know the correct way to do sit-ups. If you want to lose weight, you must learn the correct movements, master the movement techniques, and know where to apply force. Don't exercise too much, and arrange short breaks in between. Thank you for reading.