1. Sit-ups: Lie flat on the ground, put your calves on the bench, and then shrink your shoulders to create an arc in your abdomen, as if to roll forward.
I don't stretch my head so far that I touch my leg when I do the action, because it means that my back will leave the ground, so my hips will begin to share the work that should be done by my abdomen. When descending, I let my shoulders slowly return to the ground and never relax my abdominal muscles. Many people like to put their hands behind their heads when doing this exercise, but in most cases, all they do is pull their heads forward.
I am used to putting my fist in front of me. 2. Vertical leg lift: To do this action, first of all, pay attention to avoid shaking, tighten your body and control the speed of action.
For intercostal muscles, my knees turned left and right, and I also exercised the abdominal oblique muscles. The key to correct leg lifting is to stretch your hips forward.
If you just lift your legs, of course it's comfortable, but it's just your hips, not your abdominal muscles. Do it my way, it's hard to practice, but it will thoroughly * * * your abdomen.
The movement speed varies from person to person, but it is necessary to ensure that the leg release process is slow and prevent swinging. Remember: your goal is to practice abdominal muscles, not to lift your legs as much as you can.
If you find it difficult to straighten your legs completely, you can bend your knees to do it. When the abdominal muscles become strong, do it gradually and evenly with your legs.
3. Leg lifting in sitting position: This action can better * * * the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced.
Don't bend your knees, lift your legs up until your toes are parallel to your eyes, and then slowly lower them. Control and tension are very important in the whole movement, and a slight negligence may lead to lower back injury.
As the abdominal muscles become more and more tired, you can gradually bend your knees until you understand them thoroughly.
Correct posture of sit-ups
The correct way to do sit-ups is to lie on your back on the bed, with your legs bent normally, your hands half clenched at your ears and your arms as wide as possible.
When doing the action, let the waist exert force, keep the upper body straight, pay attention to the waist not to leave the bed surface, then slowly descend to make the body in the original position, and repeat the above actions. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time.
Don't straighten your legs when practicing, it's harmful and useless. It is best for ordinary people to make 30 to 42 a minute.
Not too fast, not too slow. Many sit-ups are incorrect. Wrong action: lying on the ground, knees bent, lifting the whole upper body, elbows touching knees, hands crossing the neck.
Cause of error: this practice is that the muscles at the root of the thigh are working, not the abdominal muscles. If you go on for a long time, your waist muscles will be tense and your hands will compress your neck nerves.
What is the correct posture of sit-ups?
Sit-ups Sit-ups are an important part of physical exercise, and some people even misunderstand them as helping to reduce abdominal fat.
The main function of sit-ups is to strengthen abdominal muscles. If done correctly, sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back and improve the posture.
On the other hand, if not done well, sit-ups are not only a waste of time, but even harmful. According to relevant information, the correct way to do sit-ups is to lie on the floor mat, bend your knees about 90 degrees, and put your feet flat on the ground.
Never fix your feet (for example, your partner presses your ankle with his hand), otherwise the flexors of thighs and buttocks will 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.
Use a slower speed, just like slow-motion playback. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time.
After the body is off the ground 10 to 20 cm, tighten the abdominal muscles, pause for a while, and then slowly lower the body back to its original position. When your back touches the ground, you can start the next cycle.
In the process of sit-ups, the abdominal muscles actually only participate in the work at the initial stage, and then the hip flexors will replace the task. Similarly, turn your body in the final stage of sit-ups (right elbow touches your left knee, left elbow touches your right knee, etc.). ) not only will it not help to strengthen the abdominal muscles, but it will even cause trauma to the lower back due to the compression caused by rotation.
Beginners should avoid doing too many sit-ups at once. They can try to do it five times at first, and then add it to each exercise until it reaches about 15 times. At this time, they can try to do another group until they reach three groups.
Correct posture for doing sit-ups
Sit-ups are an important part of physical exercise, and some people even misunderstand them as helping to reduce abdominal fat.
According to Stamford (1997), the correct way to do sit-ups is to lie 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 sit-up 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. Use a slower speed, just like slow-motion playback.
When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time. After the body is off the ground 10 to 20 cm, tighten the abdominal muscles, pause for a while, and then slowly lower the body back to its original position.
When your back touches the ground, you can start the next cycle. In the process of sit-ups, the abdominal muscles actually only participate in the work at the initial stage, and then the hip flexors will replace the task.
Similarly, turn your body in the final stage of sit-ups (right elbow touches your left knee, left elbow touches your right knee, etc.). ) not only will it not help to strengthen the abdominal muscles, but it will even cause trauma to the lower back due to the compression caused by rotation. 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.
What is the correct posture of sit-ups?
When choosing sit-ups, you must pay attention to safety, otherwise it will easily lead to spinal injury.
Attention should be paid to exercise: don't stretch your legs too straight, it's best to bend them a little, which can also effectively protect your spine. The placement of hands is also particular, and some people like to hold their heads, which is also irregular, because the strength of hands can easily be transferred to the cervical spine, leading to cervical spine injury.
The correct way is to put your hand on your ear. In addition, when exercising, the correct breathing method should be to exhale when getting up and inhale when lying down.
In addition, in order to achieve the best exercise effect, it is best for each group to do 20~30 times and rest 1 minute before starting another group. It is advisable to exercise in 4~6 groups at a time.
In order to make abdominal muscles recover from fatigue, they usually practice once every other day. Speed and frequency can be flexibly mastered according to their own strength.
The correct method of sit-ups
Although I didn't do sit-ups for my back injury, I can now do 100 sit-ups through lumbar muscle exercise.
Instead, the waist is good and the figure is out. I am very grateful to my coach in the gym.
I haven't done it for a long time because I can't do any after my back is healed, and it hurts once. Later, because of the exam, I had to go to the coach.
The coach taught me a way to practice my back muscles: hold the barbell with both hands forehand and backhand (I think two weights with the same weight should be enough), separate my legs with two fists, keep my back straight and bend my knees slightly. At first, your hand felt like it was going to sink, and then it got up. Just like the posture of a gorilla, the posture after getting up is to hold your chest out. Remember to keep your back straight at all times.
I practice 20 groups every day. After one week, I can do at least 10 sit-ups. It's been three months now, and not only has the lumbar muscles recovered, but it's much better than before.
Sit-ups are really important. The correct way: don't hold your neck, spread your ears and arms with your hands, so that you won't apply force to your neck and hurt your cervical vertebra. It is more difficult to bend your knees than not to bend them. If you can't do it at first, don't bend your knees.
This is all preparation. When doing sit-ups, if it is normal exercise, don't lie down after getting up, but keep your upper body at a certain distance from the ground. What is the distance? Is that you can't hold on slowly until you get up soon, and then you get up. This cycle is to practice your waist muscles. If you lie down and start again like you did in the exam, most of the exercises are abdominal muscles, which is not good for your waist.
Waist is very important, practice well. The waist can't catch cold! Always turn your back on you.
A good waist is a lifetime treasure! When I hurt my back, I can't work hard and do nothing. I hope my lesson can give you a warning! Besides, you really don't know what I said. You can go to see Pilates. Pilates is good. During my month in the gym, Pilates also helped me a lot.
The difference between him and yoga is probably that he mainly strengthens muscle endurance, because it was first used for rehabilitation and later developed.