How to quickly learn sit-ups?

Nowadays, many people sit down to work after dinner, and sit on the sofa to watch TV or play with mobile phones after dinner after work. The phenomenon of abdominal fat caused by long-term sitting is very common. If you observe carefully when walking on the street, you will find that many people have a big belly. Sit-ups are a good way to reduce the belly. So how can you quickly learn sit-ups!

Sit-ups:

Lie on your back on the mat with your knees bent to about 90 degrees and your feet flat on the ground. Do not fix your feet on flat ground (for example, by having a partner hold your ankles with their hands), otherwise the thigh and hip flexors will join in the work, reducing the workload of the abdominal muscles. Furthermore, straight-leg sit-ups will increase the burden on the back and easily cause damage to it. The position of your hands should be determined based on the strength of your abdominal muscles, as the closer your hands are to your head, the more strenuous it will be to do sit-ups.

It is better to use a slower speed when performing it, just like slow motion playback. As your abdominal muscles pull your body upward, you should exhale, ensuring that all the muscles deeper in the abdomen are working at the same time.

After lifting your body 10 to 20 cm off the ground, tighten your abdominal muscles and pause for a moment, then slowly lower your body back to its original position. When your back touches the ground, you can start the next cycle of movement. During sit-ups, the abdominal muscles are only involved in the initial stages of the exercise, after which the hip flexors take over the task. By the same token, turning the body at the end of sit-ups (right elbow touching left knee, left elbow touching right knee, etc.) will not only not help strengthen the abdominal muscles, but may even cause trauma to the lower back due to pressure from the turning.

Beginners should avoid doing too many sit-ups at one time. At first, you can try 5 times, and then add one more time each time you practice, until you reach about 15 times. At this time, you can try to do one more set, until you reach 3 sets.

The above is the specific method of sit-ups. Generally speaking, sit-ups also need to be done step by step. Don't be greedy when you first start learning. If you do too many at one time, it can easily cause stomach pain. It is best to do it step by step, gradually increasing a few each day. Only by persisting can you achieve good weight loss results.