Take stock of 5 tips for doing sit-ups

　　Sit-ups are a relatively easy and simple aerobic exercise. Sit-ups can effectively reduce abdominal fat. So what are the techniques for practicing sit-ups? The editor will tell you about the technique of sit-ups.

　　Sit-up technique exercises

　　1. Coordinate with breathing

　　To reduce the size of the belly, you need to cooperate with breathing, and the lower abdominal muscles will become tight to achieve the effect of reducing the size of the belly.

　　during practice：

　　Exhale in the rising state (when exerting force), and inhale in the retreating state. In a static state, for example, when maintaining a 45-degree angle, maintain normal chest breathing and do not hold your breath.

　　usually : Abdominal breathing helps to tighten the transversus abdominis muscle. When inhaling, feel the abdominal cavity lift inward and upward. Inhale fully and then exhale deeply. You can develop a habit of consciously breathing abdominally while sitting, standing or walking.

　　Principles of weight loss：

　　This breathing method ensures that the deeper abdominal muscles are all working simultaneously.

　　2. Standing height: stay at a 45-degree angle

　　The correct method is to try to extend the duration of the 45-degree angle between the body and the ground (at least 30 seconds) during sit-ups, so that the abdominal muscles can be exercised most effectively.

　　3. Don’t hold your head with your hands

　　In a general sense, sit-ups to lose weight are to interlock the fingers of both hands behind the head, but in the process of sitting up, the head is often raised with the help of the hands, which can easily cause neck muscle strain. The correct way is to cross your hands in front of your chest, or put your hands next to your ears. When you sit up, you should use your abdomen, not your arms.

　　Principles of weight loss：

　　Crossing the fingers of both hands behind the head can easily lead to curvature of the back, compression of the lumbar intervertebral discs, damage to the spine, and this will also reduce the workload of the abdominal muscles.

　　4. Gradually increase the number of sit-ups and repetitions

　　For a participant who has just started to train abdominal muscles with sit-ups, the number of sit-ups should not exceed 10 repetitions each time (train the strength of your abdominal muscles first). After each sit-up is completed, you should stand up or lie down and rest to allow the abdominal muscles to relax for more than 10 minutes.

　　5. Essentials of sit-ups

　　The muscles of the upper abdomen of the human body mainly include the rectus abdominis, external obliques and internal obliques. Therefore, if the sit-ups are performed with the upper body in the sagittal plane (sitting-up movements in which the shoulders are parallel), the training effect of the external obliques and internal obliques will be significantly limited. Only by increasing the rotation of the body's longitudinal axis (the right shoulder girdle to the left leg and the left shoulder girdle to the right leg) can the uncoordinated state of abdominal muscle training be avoided.

　　Precautions for sit-ups：

　　1. The mat should not be too soft

　　When doing sit-ups, people have to lie down and lower their center of gravity. If the mat is too soft, it is easy for the waist to lose support and make the lumbar spine uncomfortable.

　　In addition, it will deform the movement and make the movement not in place, thus affecting the exercise effect. The thickness of the mat does not matter much. For example, the thickness of mats in gyms is generally 2-3 cm, while beds and sofas may be thicker or thinner. These do not affect exercise.

　　2. The upper body should be rolled up, not lifted up

　　If you are doing it at home, whether you are lying on the bed or the sofa, you must raise your feet so that your knees are bent at 90 degrees and your hip joints are bent at 120 degrees to form a step shape. This is the correct starting position. When doing it, you should roll up your upper body, not lift it up.

　　The peak period of human metabolism is between 3 and 5 pm. You should also feel that you will be a little hot or tired between 3 and 5 pm, so this time is the best. Exercising at night will over-strain the muscles, causing adrenaline to rise and affecting sleep quality.