What are the precautions for doing sit-ups?

Sit-ups are a very popular sport in our daily life. Men, women, old and young can all use sit-ups to exercise their waist, abdomen and back. Moreover, sit-ups are very simple and easy to do. You can do them at home by taking a little time, so they are loved by the general public. So what are the precautions when doing sit-ups? Let me introduce it to you today.

1. Gradually increase the number of sit-ups

For a participant who has just started to train abdominal muscles with sit-ups, the principle is to do no more than 10 sit-ups each time (train your abdominal muscle strength first). After completing each sit-up, you should stand up or lie down to rest and allow your abdominal muscles to relax for more than 10 minutes.

2. Do sit-ups slowly

The main training goal is the endurance of the abdominal muscles. Therefore, only by slowly performing sit-ups can the endurance of the abdominal muscles be effectively trained.

3. Sit-ups

The muscles in the upper abdomen of the human body mainly include the rectus abdominis, external oblique muscles and internal oblique muscles. Therefore, if sit-ups are performed with the upper body in the sagittal plane (sitting with shoulders parallel), the training effect of the external and internal oblique muscles will be significantly limited. Only by adding rotation of the body's longitudinal axis (right shoulder girdle to the left leg and left shoulder girdle to the right leg) can the incoordination of abdominal muscle training be avoided.

In addition to the upper body movements, in order to avoid excessive load on the lower abdominal flexion hip joint muscles during sit-ups, the knee joints should be flexed when doing sit-ups. However, doing sit-ups in this supine, knee-bent position will limit the training effect of the lower abdominal muscles. Therefore, for middle-aged men and women who focus on training their lower abdominal fat, appropriately performing knee-bending and leg-lifting exercises can more effectively train the lower abdominal muscles and achieve the goal of training the abdominal (upper and lower abdominal) muscles.

Through the above introduction, I believe friends have a general understanding of the precautions when doing sit-ups. Although everyone can do sit-ups, you should practice them according to your physical condition. If we exercise too vigorously at one time or do it with incorrect posture, it is very easy to strain our muscles.