What are the breathing methods for sit-ups?

Sit-ups, many people do sit-ups to exercise our bodies and make our bodies more beautiful. Have you noticed that when doing sit-ups, we sometimes feel very breathless and can’t breathe? So you still need to learn the breathing method for sit-ups. Next, let the editor introduce to you the breathing method for sit-ups, everyone should learn it carefully.

Generally speaking, when exerting force, human muscles contract, the volume of the chest and abdominal cavity shrinks, and the internal pressure increases. Exhaling becomes easy, while inhaling becomes a difficult task. Can you understand? When doing sit-ups, standing up is the time to exert force. Can you still breathe in? The OP is truly no ordinary person! I guess it's because when you stood up, you forced yourself to take a breath, which caused the volume of the chest and abdominal cavity to increase actively, and the abdomen to swell, so the movement was not completed fully. In addition, it may be that your legs are placed straight, increasing the volume of the abdominal cavity. So you have more energy to complete more reps. But this is all incorrect. I'm sure the OP must have done sit-ups on a flat mat. By doing this, the intensity is lower, the muscle contraction is not sufficient, the intrathoracic and abdominal pressure is not high enough, and you can still complete the inhalation movement. If you are on a machine in the gym where the feet are high and the head is low. It is absolutely impossible to complete such a difficult movement as exerting force and breathing at the same time!

Obviously, non-standard movements will not achieve the best results. So, you still have to do sit-ups the right way. Exhale when you stand up and inhale when you lie down. Bend your knees and place your feet on the ground. If it's too little, you can take a short break and do a few more sets.

Do not hold your head with your hands when doing sit-ups, otherwise it will cause your back to bend, the lumbar disc to compress, and damage the spine. In addition, subconsciously holding your head with both hands will invisibly increase the pressure on the cervical spine. In addition, if you stretch your legs when doing sit-ups, the harm will be more serious. It has been measured that this exercise posture will generate 3300 Newtons of force in the spine, causing injuries to the waist and back. Czech physiologist Dr. Vladimir Janda recommends that in order to relax the hip flexors to the greatest extent and avoid injuries to the waist and spine, when doing sit-ups, you should lie flat with your knees bent, let your partner hold your calves, and while standing up, push your legs backward.

Correct sit-ups require coordination with breathing: bend your legs to 45 degrees, with the soles of your feet parallel to the ground; place your hands on the surface of your thighs, and when you stand up, move your hands towards your knees, or place your hands near your temples; relax your neck and shoulders, keep your head straight, and separate your chin from your chest; use your abdominal muscles to slowly lift your shoulders off the ground while exhaling; keep your body bent for 2-3 seconds, then slowly return to the starting position while inhaling.

The breathing method for sit-ups is actually very simple, but it is really important for us and the effect is very obvious. When you do sit-ups in your life, you should practice the sit-up breathing method provided by the editor above. I hope you can exercise a good body and eat more protein-rich foods.