Which is better, sit-ups or crunches?

Nowadays, there are various kinds of sports for us to choose from. No matter what kind of sport it is, complex or simple, it is good for our health. Therefore, each of us should master at least one sports method. Sit-ups are also a sport we often practice when we exercise. There are many types of sit-ups. So which one is better, sit-ups or sit-ups? Next, let us learn about it together.

1. 40 sit-ups (do them as quickly as possible)

Hold your head with both hands, lie down horizontally, bend your knees, fix your feet, and use the strength of your waist to make your upper body vertical. Complete 40 at a time as a set, with 2-3 minutes between two sets, and complete 3 sets.

2. Enhanced version (quickly done in the shortest time)

Hold your head with both hands, lie down horizontally, keep your legs straight, fix your feet, and use the strength of your waist to make your upper body vertical. Complete 40 at a time as a set, with 2-3 minutes between two sets, and complete 3 sets.

3. Leg raises (do it quickly in the shortest time)

Lie flat on your back, grab something fixed at the same height as your head to secure your legs, and use your waist strength to rotate your legs from horizontal to vertical. 20 times/set, with 2-3 minutes interval between two sets, complete 3 sets.

4. Sit-ups + parachutes

Two people are needed, and the trainee does sit-ups

When sitting up, the assistant trainer drops a heavy object (usually a solid ball, don't use something too hard, which will be bad if it hits someone) at an initial velocity and throws it obliquely. The trainee catches the object, uses the waist strength to cushion the object, slowly lies down, then sits up again and throws the heavy object back to the assistant trainer. 20 times/set, with 2-3 minutes interval between two sets, complete 3 sets.

【Notes】

1. The effect is not necessarily good if the quantity is large. The key is to persist and avoid being impatient for quick success. The initial training value should be adjusted appropriately according to your ability.

2. When the exercise reaches a certain intensity, lactic acid deposition, muscle soreness, fatigue, etc. will occur. Be sure to relax and stick to the training volume. The symptoms will disappear after 3-5 days.

3. The rest time between adjacent groups and exercises shall not be extended.

4. One cycle is five days. Increase the number of movements in each set by 1-5 times from the initial value on a daily basis.

5. Complete 5 consecutive days and rest for two days. The cycle is repeated in the second week, and the number of actions on the last day of the previous cycle is used as the initial value of the new cycle.

6. Generally, a bottleneck period will occur after 2-3 cycles, and continued exercise will have no obvious effect.

Lift your legs and head at the same time and persist. This is how the army does it during training. If you can persist for an hour or two without moving, I believe it will be more effective than doing thousands of sit-ups. Give it a try. It is quite effective, but more tiring than sit-ups. The most important thing is that you cannot move. Sit-ups are done one by one, which is very strenuous. Even breathing requires technique. It is best to exhale every few minutes, otherwise you will get tired easily. It is best to practice holding your breath first, otherwise you might get tired. But first of all you have to have endurance!

The effects of sit-ups and crunches are similar, and it is okay to choose either one. The key is that you must master the correct practice method, so that we can get twice the result with half the effort and can also perform sports better. Living in this fast-paced society, it is necessary for us to exercise, only in this way can we have a good body.