What are some quick ways to improve your sit-ups?

I believe that many female friends have developed the habit of doing sit-ups in life. It not only tightens the skin on our abdomen, but also maintains a slim waist. At the same time, it is relatively simple to exercise and does not take up too much time or spend any money. Therefore, it is widely recognized and loved by many women. So what are some ways to quickly improve your sit-up skills? In response to this question, please join me in today's study.

Movement techniques in practice

During the movement, pay attention to the coordination of movement rhythm and breathing rhythm. When doing sit-ups, the effective coordination of the fast and orderly movement rhythm and breathing rhythm is the guarantee for ensuring that the local muscle groups in the waist and abdomen can generate explosive power many times and repeatedly.

Lie on your back on the mat, hold your breath when you exert force to do a sit-up, exhale quickly and forcefully when your elbow touches your knee, and inhale actively while lying down. As time goes by, the breathing frequency continues to increase, and the body must be relaxed throughout the process.

Training methods to quickly improve performance

Sit-up speed training:

1.10 seconds training. Students are required to maintain a high speed, repeat multiple sets, and ensure that the highest value of each set is close.

2.20 seconds training. To improve students' explosive power, it is best to exceed 25 while ensuring the quality of the movements.

3.30 seconds training. It is an advanced training for students who have made progress based on the 20-second training. Students are required to exceed 35.

4.45 seconds to train. These 45 seconds are mainly rhythm training.

5.1 minute training. When training for one minute, you should pay attention to the rhythm training of the first 45 seconds, but the last 15 or 10 seconds is a sprint process. If you don’t accelerate at the end, it is impossible to get good results.

6. 1 minute and 10 seconds training to improve students' endurance.

7. Train by repetition. This method has the same basic principle as the time-based training method above, that is, gradually extending the number of exercises in each group and shortening the time used for each group accordingly. For example: do 30 sit-ups for 3 sets each time, etc.

Develop a training plan

1. Sit-up explosive training: 20 seconds sit-ups × 3-30 seconds sit-ups × 2-40 seconds sit-ups

2. Sit-up endurance training: 20-second sit-ups × 3 - 1 minute 10-second sit-ups × 2 - 1 minute sit-ups

3. Sit-up rhythm training: one-minute sit-ups × 3. The purpose of exercise is to reasonably allocate physical strength and achieve ideal results. You can use a metronome when practicing and practice following the rhythm. This kind of training is generally carried out one month before the physical education exam.

I believe that through the above learning, friends have already mastered the various methods of quickly improving sit-ups, so that they can be more targeted when implemented. At the same time, it can achieve twice the result with half the effort, which is very feasible. But I would like to say one more thing. I hope that friends will not be too eager for quick results and fail to follow the standard method of sit-ups. This will not only fail to achieve better results, but may also easily strain the body.