Sit-up weight loss method steps

Nowadays, there are many obese people who are willing to lose weight by doing sit-ups in order to have a better figure and be healthier. So what are the correct ways to do sit-ups to lose weight? In order for you to exercise in the correct way when doing sit-ups to lose weight, let's take a look at the detailed introduction below.

According to a survey, 85% of girls think sit-ups are the most effective way to reduce belly fat. It is a type of aerobic exercise that is relaxing and stress-free.

Sit-ups can not only effectively exercise the rectus muscles, but also the external oblique muscles of the abdomen and the erector spinae muscles of the lower back, which can quickly and effectively reduce waist circumference and reduce body heat. It can not only consume abdominal fat, reduce excess belly fat, and tighten the abdominal skin, but also ensure normal ovulation of the ovaries and uterine cavity health.

Practice has also proved that sit-ups are a cyclical movement that can strengthen and firm the abdominal muscles, but to achieve the effect of slimming the waist and abdomen, you need to master the correct method.

The correct way to do sit-ups to lose weight

Many practitioners' sit-up posture is incorrect: lying on the ground, bending knees, lifting the entire upper body, touching elbows to knees, and holding the head with hands crossed at the neck. This method makes the muscles in the thigh roots work instead of the abdominal muscles. If you do this for a long time, it will cause strain on the waist muscles and compress the nerves in the neck.

The correct way to do it is to bend your legs at 45 degrees and keep 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 toward your knees, or place your hands near your temples. Keep your neck and shoulders relaxed, head upright, and chin away from chest. Engage your abdominal muscles and slowly lift your shoulders off the ground while exhaling.

Hold the bend for 2-3 seconds, then slowly return to the starting position while inhaling. As your abdominal muscles pull your body upward, you should exhale, ensuring that all the muscles deeper in the abdomen are working at the same time.

Things to note when doing sit-ups to lose weight

1. 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. Because you subconsciously hold your head with both hands, you invisibly increase the pressure on your cervical spine. When doing sit-ups, if your legs are straight, the harm is serious. This exercise posture will generate 3300 Newtons of force in the spine, which will cause injuries to the waist and back.

2. 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.

3. Beginners and elderly practitioners, if they want to lose belly fat, they must control the rhythm and avoid doing a lot of sit-ups at the beginning, which will cause muscle soreness. Initially, you can try to do it 5 times a minute, and then slowly increase it until you reach about 30 times a minute.

4. Many women under 30 years old practice to prevent gynecological diseases. At this time, the frequency should be controlled at 45 to 50 times per minute.

5. The number of sit-ups should decrease with age. People over 50 years old can do 25 sit-ups in one minute.

6. Practitioners with a certain fitness foundation want to achieve the goal of enhancing abdominal strength through practice, and they must ensure that they do it about 60 times a minute.

7. If beginners use a fitness ball to do sit-ups, placing the fitness ball on the waist will not only protect the back and waist, but also fully exercise the abdomen, which helps to improve the stability of the body during exercise.

8. People with good physical fitness can increase the weight and lie upside down on an inclined board with their head lower than the center of gravity, which will lead to better exercise effects. Sit-ups can obviously reduce belly fat and weight, but you need to master the correct methods and exercise techniques.

The correct method of sit-ups for weight loss has been introduced above in detail for many friends. So if you want to lose weight through sit-ups and make yourself healthier and more standard, you need to understand the correct method above. After understanding it, you can achieve good weight loss results by doing sit-ups.