How many sit-ups are effective every day?

Sit-ups are one of the sports that everyone likes in life. Sit-ups not only have the effect of fitness, but also have a good effect on slimming and reducing belly fat. Doing 100 sit-ups every day can reduce abdominal fat and increase waist and arm strength. It has a good effect. Frequent sit-ups can also prevent the occurrence of cervical spondylosis. So how many sit-ups are effective every day?

Rate: Do abs every other day, even though most people only do it three times a week.

☆ Quantity: Although many people do hundreds of sit-ups at a time, it is recommended that you choose 2-4 exercises that are most effective for you, do only three sets, 30-50 times each set, and each set should reach complete exhaustion. My ab workouts never last longer than 15 minutes.

☆Weight: The heavier the weight used in abdominal muscle training, the greater the possibility of irregular movements, and it will also make the waist thicker. The idea that you can burn more fat by gaining more weight is wrong. Therefore, it is recommended that you use tension and control instead of weight, and use your mind rather than external weight to tighten and stimulate your abdominal muscles.

☆Continuous tension: When training the abdominal muscles, you should keep the abdominal muscles continuously tense throughout the entire set, and do not let them relax, whether at the beginning or at the end of the movement.

☆Always reach complete exhaustion: Each set should be reached to complete exhaustion. Do not count the number of times, and continue to do it until you can no longer contract your abdominal muscles.

☆ No need to stretch completely: When training your abdominal muscles, do not arch your back but keep your chest slightly inward so that the tension is concentrated on the abdomen. The straighter your upper body is stretched, the more your hips are involved, which not only reduces the stress on your abdominal muscles but also increases the risk of lower back strain.

☆Training moves: Use three exercises and avoid monotony by changing their order often.

1. Sit-ups: Lie flat on the ground with your calves on a bench. Then contract your shoulders and create an arc with your upper abdomen, as if you are going to roll forward. I don't push my head so far forward that it touches my legs during the movement because that means my back will leave the ground and my hips will start to take on the work that should be done by my abdomen. As I descend, I slowly lower my shoulders back to the ground, never relaxing my abs.

Many people do this exercise by clasping their hands behind their head, but most of the time, all they do is pull their head forward. I usually put my fists in front of me.

Although sit-ups have many benefits, most people may not really understand how many sit-ups they should do every day to be effective! There is no set number of sit-ups, but the method should be arranged according to your physical condition. Those who are weak can start with small numbers. If you are a male colleague, doing more than 100 sit-ups a day is good for your body.