How to train to do sit-ups?

Sit-ups are an exercise that everyone is familiar with. It is suitable for both boys and girls. We often do it in our daily lives or watch others exercising. Especially for girls, sit-ups are a particularly effective way to slim down your belly. Women who want to slim down their belly can try doing sit-ups. As long as they persist in exercising, there will be results. The editor will give you a detailed introduction below, so come and have a look.

When doing sit-ups, the speed varies from person to person. If beginners or elderly practitioners want to lose belly fat, they should control the rhythm and avoid doing too many sit-ups at the beginning, which will cause muscle soreness. Initially, you can try to do it 5 times a minute, and then slowly increase it until you reach about 30 times a minute. Many women under 30 years old practice to prevent gynecological diseases. At this time, the frequency should be controlled at 45 to 50 times per minute, which should decrease with age. For those over 50 years old, 25 times per minute is enough.

For those practitioners who have a certain fitness foundation, they want to enhance their fitness through practice. Although sit-ups are relatively common, in reality many people do not know the correct way to do sit-ups, so every time they do sit-ups, they will soon feel exhausted and unable to continue. In fact, a big reason for this is that their methods are incorrect, so their physical strength is consumed quickly.

The purpose is to strengthen the abdominal muscles, so you should make sure to do it about 60 times a minute. Many practitioners also do sit-ups in an incorrect posture: lying on the ground, bending knees, lifting the entire upper body, touching elbows to knees, holding head with hands crossed at neck - this makes the thigh muscles work, not the abdominal muscles. Doing this for a long time will cause strain on the waist muscles; at the same time, it also compresses the nerves in the neck. The correct way to do it is to lie on your back on the bed, bend your legs normally, place your hands in half-clenched fists on both sides of your ears, and stretch your arms as much as possible. When doing the exercise, use your waist to exert force and straighten your upper body. Be careful not to let your waist leave the ground, then slowly lower your body back to the original position and repeat the above movements.

As your abdominal muscles pull your body upward, you should exhale, ensuring that all the muscles deeper in the abdomen are working at the same time. During the exercise, your legs must not be straightened, otherwise it will not only be a waste of time, but may even be harmful. In addition, if beginners use a fitness ball to do sit-ups, placing the fitness ball on the waist will not only protect the back and waist, but also fully exercise the abdomen, which helps to improve the stability of the body during exercise. People with good physical fitness can increase the weight and lie head down on an inclined board with the head lower than the center of gravity, which will achieve better exercise effects.

After listening to the above introduction by the editor, I believe that all friends are now very clear. In fact, there are many ways to do sit-ups to play a good exercise role, but everyone must pay attention to one thing when exercising, and develop good exercise habits, so as to better prevent injuries.