What are the precautions for doing sit-ups?

Many women stick to this exercise because doing sit-ups regularly can help eliminate abdominal fat and flatten their belly. However, some people may have incorrect postures or unreasonable exercise methods when doing sit-ups, which often leads to stomach and back pain. Therefore, the editor shares the following article, hoping that people who do sit-ups can pay attention to it:

1. Gradually increase the number of sit-ups

For a participant who has just started to train abdominal muscles with sit-ups, the principle is to do no more than 10 sit-ups each time (train your abdominal muscle strength first). After completing each sit-up, you should stand up or lie down to rest and allow your abdominal muscles to relax for more than 10 minutes.

2. Do sit-ups slowly

The main training goal is the endurance of the abdominal muscles. Therefore, only by slowly performing sit-ups can the endurance of the abdominal muscles be effectively trained.

3. Sit-ups

The muscles in the upper abdomen of the human body mainly include the rectus abdominis, external oblique muscles and internal oblique muscles. Therefore, if sit-ups are performed with the upper body in the sagittal plane (sitting with shoulders parallel), the training effect of the external and internal oblique muscles will be significantly limited. Only by adding the rotation of the body's longitudinal axis (right shoulder girdle to the left leg and left shoulder girdle to the right leg) can the incoordination of abdominal muscle training be avoided.

Recommendation: For people under 30, the best sit-up performance should be 45-60/minute; for people aged 30, it is best to do 35-40/minute; for people aged 40, it should be around 35/minute; for people aged 50, you should strive to reach 25-30/minute.

When doing sit-ups, be careful to do it within your ability and do not insist on doing it when you are extremely tired, as this may cause injury to your body. If you want to increase the amount of exercise, you should also take it slow and do it step by step. When doing sit-ups, be careful not to move too fast, do it slowly, so that the effect will be better.