What are some tips for doing sit-ups easily?

Everyone does sit-ups. After doing a few sit-ups, you will find that your body is very tired, especially those who have not exercised for a long time. It will be very strenuous to do sit-ups suddenly. You can develop the habit of doing sit-ups, which is good for gastrointestinal health, especially can exercise the strength of the waist. Women can also treat gynecological diseases by doing sit-ups. In order to achieve better results, everyone should learn the following sit-up techniques.

Tips for doing sit-ups easily:

1. Coordinate with breathing

To reduce the belly, you need to coordinate your breathing. The lower abdominal muscles will become firmer, achieving the effect of reducing the belly.

When practicing:

Exhale when you are rising (when you are exerting force), and inhale when you are releasing force. In a static state, for example, when maintaining a 45-degree angle, maintain normal chest breathing and do not hold your breath.

Normally: Abdominal breathing helps to tighten the transverse abdominal muscles. When inhaling, feel the abdominal cavity pulling inward and upward, inhale fully and then exhale deeply. You can consciously practice abdominal breathing when sitting, standing or walking, and make it a habit.

Weight loss principle:

This breathing technique ensures that all the muscles deeper in the abdomen are working at the same time.

2. Standing height: Stay at a 45-degree angle

The higher you stand, the more effective sit-ups are. The correct way is to keep your body at a 45-degree angle to the ground as long as possible (at least 30 seconds) to exercise your abdominal muscles most effectively.

3. Don’t hold your head with your hands

The general sense of sit-ups for weight loss is to cross the fingers of both hands and place them behind the head, but in the process of sitting up, you often use the strength of your hands to lift your head, which can easily cause neck muscle strain. The correct way is to cross your arms in front of your chest, or place your hands beside your ears. When sitting up, you should use your abdomen rather than your arms.

Weight loss principle:

Crossing the fingers of both hands and placing them behind the head can easily cause the back to bend, the lumbar disc to compress, and the spine to be damaged. It also reduces the workload of the abdominal muscles.

4. 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 repetitions each time (train the abdominal muscle strength first). After completing each sit-up, you should stand up or lie down to rest, allowing the abdominal muscles to relax for more than 10 minutes.

5. Essentials of 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 up with shoulders parallel), the training effect of the external and internal oblique muscles will be significantly limited. Only by adding the rotation of the body's longitudinal axis (right shoulder strap to the left leg and left shoulder strap to the right leg) can the incoordination of abdominal muscle training be avoided.