What is the standard method for doing sit-ups?

There are many ways to lose weight. Many people like to use sit-ups to reduce belly fat. However, due to incorrect posture during sit-ups, it cannot help reduce belly fat. Sit-ups are a good form of exercise, and they can also promote our daily digestion. Let's take a look at what is the standard method to help do sit-ups!

The standard way to do sit-ups is: lie on your back on a mat or bed, bend your knees to 90 degrees, place your hands on your ears, contract your abdominal muscles, curl up your upper body, but do not let your lumbar spine leave the bed. Stop for a while when you reach your maximum limit, then slowly lower yourself, stop when you are almost touching the bed, and immediately do the next movement. When middle-aged and elderly people practice sit-ups, they should ask their family or friends to stand in front of them and complete the sit-ups with their assistance. Generally do 1 to 2 sets each time, 8 to 12 times per set. This movement can strengthen the abdominal muscles and provide stronger protection for the spine.

Effects on gastrointestinal tract

For sit-ups, the abdomen and thighs are at 90 degrees, the thighs and calves are at 90 degrees, and the body is in the shape of a flying fish. You can put something under the calves. This movement looks simple, but to really get the best training effect, you must use the contraction force of the abdominal muscles to cause "compression" of the abdominal muscles. The movement is very short, and when doing it, the upper back leaves the ground, but the lower back is still close to the ground. The movement is just the compression of the abdomen, which causes the bending of the spine and makes the chest and ribs close to the pelvis, so that the abdominal muscles are in the "peak contraction" state. Pause for a while, and then control it with the tension of the abdominal muscles, slowly stretch the spine and restore it.

Note: The position of your hands has a direct impact on the amount of pressure you apply to your abdominal contraction.

There are three different placement positions:

1. Stretch your hands naturally and place them flat on your sides (easy)

2. Hold your hands together in front of your chest without crossing them (middle)

3. Place your hands behind your neck (difficult)

1. Accurate method: Place your hands lightly on the back of your neck and the sides of your ears, so as not to use leverage to compress your neck inward.

2. Inaccurate method: Hold the back of your neck tightly with both hands, bend over while lying on your back, and use both hands to compress the neck inward.

The above is the standard way to help do sit-ups. As long as you follow the above steps, you can achieve the goal of losing weight and ensure the health of our body. Doing more small exercises in daily life will bring us better health elements, improve our own immunity, and have the special effect of strengthening the body.