Reverse sit-ups precautions

Everyone hopes to become more beautiful while pursuing health. Sit-ups are one of the most common exercises we do in our daily lives. They can help us improve our physical fitness and also have a good effect in losing weight. However, we must pay special attention when doing sit-ups in our lives. Let’s take a look at the precautions for reverse sit-ups.

Reverse sit-ups precautions

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 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.

In addition to the upper body movements, in order to avoid excessive load on the lower abdominal flexion hip joint muscles during sit-ups, the knee joints should be flexed when doing sit-ups. However, doing sit-ups in this supine, knee-bent position will limit the training effect of the lower abdominal muscles. Therefore, for middle-aged men and women who focus on training their lower abdominal fat, appropriately performing knee-bending and leg-lifting exercises can more effectively train the lower abdominal muscles and achieve the goal of training the abdominal (upper and lower abdominal) muscles.

The above is an introduction to the precautions for reverse sit-ups. After understanding it, we know that we must master the key points of the movements when doing supine exercises, and we must proceed slowly. In addition, we cannot do too much at one time during exercise. We must proceed step by step and slowly adapt.