The correct breathing method of sit-ups, everyone wants a flat abdomen, doing sit-ups can reduce abdomen, but the skills of sit-ups need to be understood, and the correct posture can reduce abdomen. Learn the correct breathing method of sit-ups below.
Correct breathing methods for sit-ups 1 When doing sit-ups, normal breathing should be coordinated with sit-ups. Inhale at the beginning of sit-ups, exhale when relaxing, keep the consistency of breathing frequency and exercise frequency, and cooperate with sit-ups with normal breathing.
In order to avoid lung injury after exercise, patients with basic lung diseases are not recommended to do sit-ups to avoid injury, especially the elderly and patients after lung surgery. It is generally not recommended to sit-ups, adjust diet and daily life in daily life, avoid lung injury and avoid contact with soot and dust.
Sit-ups skills: the right way
First, lie on your back on the floor mat, with your knees bent about 90 degrees and your feet flat on the ground. Don't fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and buttocks will also join the work, thus reducing the workload of abdominal muscles.
Furthermore, straight leg sit-ups will increase the burden on the back and easily cause damage to the back. Determine the position of your hands according to the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups. Novices can put their hands on their sides, and when they get used to it or improve their physical fitness, they can cross their hands on their chests.
Finally, try to cross your hands behind your head, but each hand should be placed on the shoulder on the other side of your body. Never cross your fingers behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles.
Beginners should avoid doing sit-ups too many times at a time. At first, they can try to do it five times, and then add it once in each exercise until it reaches about 15 times. At this time, they can try to do another group until they reach three groups.
Sit-ups skills: breathing skills
At the same time, when doing sit-ups, you should cooperate with reasonable breathing. When doing sit-ups, exhale when bending forward and inhale when lying on your back. However, if the whole inhalation process is completed mechanically in the supine state, it is not conducive to the completion of the action. Therefore, in order to improve the quality of movement, we must also pay attention to the skills, that is, the process of lying on your back begins to inhale, the shoulder and back instantly touch the pad and hold your breath to abdomen, and the upper body gradually rises. When the upper body is lifted to the abdomen, it will exhale quickly and bow its head forward to complete the action.
Sit-ups Skills: Exercise Suggestions
Under the age of 30, the best performance of sit-ups should be 45-50 times/minute; At the age of 30, it is best to reach 35-40 times per minute; At the age of 40, it should be about 35 times per minute; At the age of 50, try to reach 25-30 times per minute.
Beginners should avoid doing sit-ups too many times at a time. At first, they can try to do it five times, and then add it once in each exercise until it reaches about 15 times. At this time, they can try to do another group until they reach three groups.
The correct breathing method of sit-ups 2 waist and abdomen weight loss error action:
1, the body is not high enough: many people do sit-ups all the year round, just lifting their heads and shoulders off the ground. It's just that the posture is wrong, and it can't really achieve the effect of reducing stomach.
2, hold your head up and hold your chest: Many people like to hold the back of your head with both hands when doing sit-ups, and then lift the whole head with your hands, which will cause the neck to be oppressed.
Wrong posture can easily cause sports injuries. If you want sit-ups to really achieve the desired effect, you should quickly look at what the correct posture should do and stop doing "useless work"!
Correct actions of waist and abdomen to lose weight;
1, relax and lie on your back in bed or on the ground.
2. Raise your legs and put them on a quilt or chair, so that the knee joint and hip joint are at right angles, which can avoid the muscles of thighs and thigh roots from participating in exertion.
I suggest that if the height of the bed or chair is not suitable, books or magazines can be stacked, and the height can be controlled freely.
3. Cross your hands on your chest.
4. After starting the action, contract the abdominal muscles, lift the upper body, and feel the scapula (upper back) leave the bed.
I suggest: it is best to lie on the yoga mat, which has a large friction to prevent the ass from moving forward with the body and affecting the standard of action.
5. Then slowly put it down, gently touch the bed surface with the scapula, and repeat the next action immediately.
6. Generally, do 2-3 groups at a time, and rest between groups is about 1 minute, and each group 15-20 times.
Note: The waist can never leave the bed or the ground during exercise, but the upper body is being lifted and put down.
I suggest:
You can observe whether your head or elbow touches your knee. If so, it means that your waist has left the ground, and you should pay attention to correction. If you want to reduce the difficulty, you can put your hands on your sides, or straighten forward and upward, and touch your knees with your fingers while lifting your upper body. If you want to increase the difficulty, you can slow down or increase the number of times. This movement is not big, but it has a very good effect on the abdomen and is one of the basic movements of fitness training.
Tip: Beginners can choose to do it on the fitness ball, which can better protect the waist muscles, but pay attention to control the balance.
The correct breathing method of sit-ups 3 The correct method of sit-ups
1, cooperate with breathing
Reducing the stomach needs to cooperate with breathing, and the muscles of the lower abdomen will become tight to achieve the effect of reducing the stomach.
When practicing: exhale in the ascending state (when exerting force) and inhale in the retreating state. Be still, for example, keep an angle of 45 degrees, keep normal chest breathing, and don't hold your breath.
Usually: Abdominal breathing helps to tighten the transverse abdominal muscles. When inhaling, feel the abdominal cavity lift inward and upward, and exhale deeply after inhaling fully. When you sit, stand or walk, you can consciously take abdominal breathing and form a habit.
Slimming principle: This breathing method can ensure that all muscles in the deeper abdomen participate in the work at the same time.
2. Ascending height: keep an angle of 45 degrees.
Sit-ups do not mean that the higher you stand, the more effective you are. The correct method should be to extend the duration of 45-degree angle between your body and the ground as much as possible (at least 30 seconds), so that the abdominal muscles can be practiced most effectively.
Don't hold your head with your hands.
Generally speaking, sit-ups lose weight by putting your hands and fingers behind your head, but in the process of sit-ups, you often raise your head with your hands, which is easy to cause neck muscle strain. The correct way is to cross your hands on your chest or put your hands on your ears. When you sit up, let your abdomen exert strength, not your arms.
Weight loss principle: put your fingers crossed behind your head, which will easily lead to back bending, lumbar disc compression and spinal injury, which will also reduce the workload of abdominal muscles.
4. Gradually increase the number of sit-ups.
For a participant who has just started to train abdominal muscles with sit-ups, the number of sit-ups should not exceed 10 repetitions (train your abdominal muscles first). After each sit-up, stand up or lie down to rest and let the abdominal muscles relax 10 minutes or more.
5. Action essentials of sit-ups
The muscles in the upper abdomen of human body mainly include rectus abdominis, external oblique abdominis and internal oblique abdominis. Therefore, if sit-ups are all carried out in the sagittal plane (shoulder-parallel sit-ups), the training effect of external oblique muscle and internal oblique muscle will be obviously limited. Only by increasing the rotation of the longitudinal axis of the body (from the right shoulder to the left leg and from the left shoulder to the right leg) can abdominal muscle training's uncoordinated state be avoided.
Matters needing attention in sit-ups
1, the mat should not be too soft.
When doing sit-ups, people should lie down and lower their center of gravity. The cushion is too soft, and it is easy to lose the support of the waist, making the lumbar spine uncomfortable.
In addition, the movement will be deformed, which will make the movement not in place, thus affecting the effect of exercise. The thickness of the cushion doesn't matter much. For example, the thickness of the floor mat in the gym is generally 2-3 cm, and the bed and sofa can be thicker or thinner, which does not affect the exercise.
2. The upper body should be rolled up, not lifted.
If you do it at home, whether you are lying on the bed or sofa, you should lift your feet so that your knees bend 90 degrees and your hips bend 120 degrees to form a step shape. This is the correct starting posture. You should roll up your upper body when you do it, not lift it.