How to do double sit-ups

I believe that many people have not done double sit-ups in their daily lives. Usually, sit-ups are done alone, mainly for convenience, and many sports equipment are also for single people. The main purpose of double sit-ups is to allow both parties to press down on each other's feet, which can reduce the role of fixed objects. The key points of the movements are the same as for single people. For specific exercise methods, you can learn about the contents introduced in the article.

Action essentials:

1. One person lies on his back on the mat with his knees bent to about 90 degrees, his back muscles and spine relaxed, his legs together and straightened, his feet flat on the ground, and the other person presses down on his calves.

2. Then lift your body, but your hips cannot leave the ground, and your feet cannot move or lift, until your body is at 90 degrees to the bottom surface, and then repeat.

Precautions

1. When doing it on flat ground, it is best not to fix your feet, otherwise the thigh and hip flexors will join in the work, thereby reducing the workload of the abdominal muscles. I believe you have had this experience: doing sit-ups with a partner holding your ankles with their hands is much easier than doing it freely.

2. It is better to use a slower speed when performing the process, just like slow motion playback. 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.

3. Sit-ups usually require you to hold your head with both hands, with your forehead touching your knees after standing up. It is easy to strain the neck muscles when exerting force, and it will also reduce the workload of the abdominal muscles. It is best to place your hands on your sides, ears, or cross them in front of your chest.

4. Bend your knees. If you do sit-ups with straight legs, it will increase the burden on your back and easily cause damage to your back.

5. During sit-ups, the abdominal muscles are actually only involved in the work in the initial stage, and then the hip flexors will take over the task, so the effect of abdominal training is not as expected.