Sit-ups with bulge in the middle of the belly

I often discover some flaws in my body during exercise. Because when we do sit-ups, we can see some flesh on our stomachs shaking. Obesity is increasingly endangering our health, so we can choose appropriate weight loss methods. Sit-ups are an exercise that can be done frequently. Why does a bulge in the middle of the stomach occur when doing sit-ups?

Can sit-ups help you lose weight?

Do sit-ups slowly to lose weight

Why can't many people get rid of belly fat by doing sit-ups?

The reason is that the energy supply of the human body is a very integrated system. Muscles in any part of the body cannot "get energy from local materials" or from the nearest fat accumulation. Instead, they must rely on blood to transport glycogen stored in the blood, liver, and even body fat. The premise of using fat energy is to exercise for at least 20 minutes and keep the heart rate above 55% of the maximum heart rate (the maximum heart rate is 220 minus age). At this time, the glycogen in the blood and liver is consumed, and fat can be used.

Many people, after developing a "little belly", do not have time to exercise, so they do sit-ups at home to lose weight, and force themselves to complete a required number of movements within one minute, thinking that this can strengthen their abdominal strength. In fact, this can easily cause abdominal muscle strain.

Too fast a frequency will not improve the exercise effect. Only by slowing down the exercise rhythm appropriately can you avoid physical discomfort caused by excessive fatigue and enhance the training effect of the abdominal muscles.

When doing sit-ups, the speed varies from person to person:

If beginners or elderly practitioners want to lose belly fat, they should control the rhythm and avoid doing too many 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. 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, which should decrease with age. For those over 50 years old, 25 times per minute is enough.

For those who have a certain fitness foundation, they want to achieve the goal of strengthening abdominal strength through exercise, so they need to ensure that they do it about 60 times a minute.

Many practitioners' sit-up posture is also incorrect:

Lie on the ground, bend your knees, lift your entire upper body, touch your elbows to your knees, and hold your head with your hands and cross them around your neck. This makes the muscles at the base of the thighs work, not the abdominal muscles. If you continue like this for a long time, you will strain the muscles in your waist; at the same time, it will also compress the nerves in your neck.

The correct way to do it is to lie on your back on the bed, bend your legs normally, place your hands in half-clenched fists on both sides of your ears, and stretch your arms as much as possible. When doing the exercise, use your waist to exert force and straighten your upper body. Be careful not to let your waist leave the ground, then slowly lower your body back to the original position and repeat the above movements. 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. During the exercise, your legs must not be straightened, otherwise it will not only be a waste of time, but may even be harmful.

In addition, 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. People with good physical fitness can increase the weight and lie head down on an inclined board with the head lower than the center of gravity, which will achieve better exercise effects.