Where do you sit up?
The right part of the sit-up position should be the waist and abdomen, and many people like to use the neck part to force when doing sit-ups. This is not correct, not only does not get a good exercise effect, but also May hurt the neck.
1, Preparation: Lying on the supine board or mat, at the waist, feel the upper part of the buttocks, the waist, the back are tightly attached to the mat, the knees are bent, the calves are fixed, and the hands are bent on the sides of the head or ears.
2, force: the abdominal force, the upper body to the upper roll, in turn feel the shoulders leave the mat, the back leaves, the middle of the waist leaves the mat, the head is pulled in the direction of the knee. Do not sit up completely, continue to maintain abdominal tension, after a certain angle, keep 1 -2 seconds.
3, Relaxation: After sitting for 1-2 seconds, gradually make the waist, back, shoulders pad, don't put your head down, keep your abdomen tight, and return to the prepared position.
How to do sit-ups?
1. Remember to do warm-up exercises before exercise, mainly stretching and leg pressing. Fully open your own cheekbones, usually do more exercise, do not suddenly exercise, it will lead to excessive lactic acid, a pain is a few months, It is also easy to pull the ligament.
2, First of all, lying flat on the sit-up field, the body should be straight, do not lie down, many people doing sit-ups are slanting up, which affects the output, and is very tired.
3, hands bent to hold the head, so the strength of the hands can help the head easier to get up. And can protect the head when landing. Some people like to put hands on both sides of the fist, and then get up, not only strenuous, but also very tired.
4, the feet must be firmly pressed, the partner must be responsible for the movement, when the movement, the pressure will be offset without pressing.
5. When you start doing sit-ups, relax your body, close your arms inward, and prepare your waist and hands at the same time.
6, after getting up, the elbows touch the knees, the body must be straight, do not tilt, otherwise it will cause uneven force on the body, resulting in strain and other consequences.
7. Finally, lie down with the reaction force, then quickly get up according to the fifth step, and so on.
8, the skill of sit-ups lies in the standard posture and reasonable exertion, try to practice as much as possible, and do warm-up exercises.
Precautions for doing 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 ups
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.
