Which effect is good for the abdominal wheel and sit-ups?
The abdominal wheel and sit-ups are all practicing abdominal muscles. So which effect is good for the abdominal wheel and sit-ups? Can you practice abdominal muscles while doing sit-ups? What do you need to pay attention to when doing sit-ups? Let's take a look at it!
1, from the difficulty, sit-ups won
Sit-ups are simpler to make, but the spine is easily damaged, and we usually hold the neck with our hands when we do it. This is actually a bad ha. Its practical belly wheel is also risky, it needs to rely on other parts of the body. The muscles are done together, so it will be tired after exercise. If the force is not right, the arm will be sour and have no effect.
2, sports effects, sit-ups and abdomen
In fact, after a period of exercise, the crunches and the abdominal wheel will have a burning sensation on the abdomen, which means that it is effective, so you can choose the sit-ups and the abdominal wheel. If you do sit-ups, you may use the supine board. It will be better.
Can you practice abdominal muscles while doing sit-ups?
Sit-ups are not very effective. I suggest that you do 100 rolls every day, lie on the bed, open your hands with your hands, lift your legs straight up to the ground, and slowly lower them, but don't put them in the end, don't touch them. Ground, hold for 2 seconds, then you can feel the abdominal muscles tension, lift again. This way do 100 times, if you can't do it at first, you can do it in groups. The main points of this action are: (1) When the leg is down (2) The leg is placed in contact with the ground but not in contact; (3) Keep the leg in contact with the ground but not in contact for 2 seconds. After practicing for a period of time, you can increase the difficulty yourself, for 3 seconds or more. ;
(4) Practice one hundred a day. If you can't do 100 at the beginning, you can do it in groups, but the interval between each group should not be too long.
In addition, it is necessary to cooperate with aerobic exercises. Because many people's abdominal muscles are unclear, they are not abdominal muscles, but they are too thick fat on the abdominal muscles. Fat is easy to accumulate in the abdomen and buttocks. The fat in the abdomen belongs to the whole body, not the abdomen. Aerobic exercise is the best exercise to reduce fat. It is recommended to run long distances per week. The number must be greater than 3 times. The duration must be greater than 45 minutes. One thing to note is that the steps should not be too small, the thighs should be raised, some The more people practice, the bigger the running, the bigger the stomach, because the running posture is not correct.
Do sit-ups
1. Gradually increase the number of sit-ups
For a participant who has just started to sit up to train abdominal muscles, the number of sit-ups per time is based on no more than 10 repetitions (first training your abdominal muscles), each time you finish your supine After sitting up, you should stand up or lie down and rest, so that the abdominal muscles can relax for more than 10 minutes.
2. Slowly sit up
Mainly based on the endurance of the abdominal muscles as the training target, therefore, only the slow sit-up exercise mode, can actually train the abdominal muscles endurance.
3. Sit-ups
The muscles of the upper abdomen of the human body, mainly the rectus abdominis, the external oblique muscles and the intra-abdominal oblique muscles. Therefore, if the sit-ups are the movements of the upper body in the sagittal plane (shoulders in parallel) During the operation, the training effect of the external oblique and intra-abdominal oblique muscles will be significantly limited. Only by increasing the longitudinal axis of the body (the right shoulder strap to the left leg and the left shoulder strap to the right leg) can the abdominal muscle training be avoided. Uncoordinated state.
In addition to the movements of the upper body, in order to avoid excessive load on the hip muscles in the lower abdomen flexion during sit-up, the knee joint should be flexed during sit-ups. However, sit-up training is performed in this supine-knee posture. After that, it will limit the training effect of the lower abdomen muscles. Therefore, for the middle-aged men and women whose main abdominal training is the main training site, it is appropriate to perform the knee-lifting movement, and it is possible to train the lower abdomen muscles and achieve the training of the abdomen. (upper and lower abdomen) the purpose of the muscles.
