The essentials of sit-ups

Do you know what sit-ups with abdominal crunches are? They are also a kind of exercise method and a kind of sit-ups. Everyone should know about sit-ups. Abdominal crunches require rolling up the abdomen to achieve the effect of thinning the abdomen. Abdominal obesity is a place that people find difficult to accept, because if this place is fat, the meat will vomit out. So what are the essentials of abdominal crunches and sit-ups?

1. Key points of the movement: Lie flat on the mat with your legs bent and on the ground. You can use other people to hold your legs. Bend your elbows, half-clench your fists and place them on the sides of your ears. Then take a deep breath. When you exhale, imagine that your spine is rising from the ground one section at a time, and feel your abdominal muscles fully exerting force. Bring your elbows to touch your knees as closely as possible. Roll your abdomen up to the highest point, pause for two seconds, and exhale as your body falls. Lower your body until your shoulders touch the ground, but don't let your head touch the ground, then stand up. Repeat the exercise.

2. Exercise frequency: You can adjust the number of exercises and sets according to the level of your abdominal muscles each time. Do at least 20 times. After reaching a certain level, gradually increase the number of times to 30-40 times per set for best results. Do 3-4 sets of each exercise.

3. Notes: When practicing abdominal muscles in the initial stage, you must make sure the movements are very standard, so that the abdominal muscles can improve quickly. During the practice, you must relax the waist muscles, otherwise it will reduce the force on the abdominal muscles and reduce the exercise effect.

In fact, this movement is the sit-up movement we did when we were children. But you must not let your upper body straighten up, otherwise the erector spinae muscles in the waist will participate in the movement and share 50% of the force. The effect of exercise will be greatly reduced. If you carry weights in your hands later, the exercise effect will be even better!

This is about the posture of crunches and sit-ups, as well as the related methods. We also introduced precautions. Many people will feel tired when doing crunches. In this case, if you are too tired, then take a break and let your body relax, you can get better weight loss or fitness results. However, you should not do crunches when you are too full.