Do sit-ups correctly and say goodbye to your belly

We know that sit-ups are a very good way to exercise the waist and abdomen. However, after practicing sit-ups for a period of time, many people can't help but ask this question: I practiced a lot, why didn't I lose weight? In fact, this is because your practice method is incorrect.

1: To reduce the belly, you need to coordinate your breathing. The lower abdominal muscles will become firmer, achieving the effect of reducing the belly. When practicing: exhale when you are rising (when you are exerting force), and inhale when you are releasing force. In a static state, for example, when maintaining a 45-degree angle, maintain normal chest breathing and do not hold your breath. Normally: Abdominal breathing helps to tighten the transverse abdominal muscles. When inhaling, feel the abdominal cavity pulling inward and upward, inhale fully and then exhale deeply. You can consciously practice abdominal breathing when sitting, standing or walking, and make it a habit.

Slimming principle: This breathing method ensures that the muscles deeper in the abdomen are involved in the work at the same time. Note: You may not be used to abdominal breathing when you first start practicing, or even suddenly don’t know how to breathe, but this breathing method not only helps stimulate gastrointestinal motility and promote the excretion of waste in the body, but also makes the airflow smooth and increases lung capacity. In addition, abdominal breathing is a good way to prevent constipation.

1: In the general sense, sit-ups are done by crossing the fingers of both hands and placing them behind the head, but in the process of sitting up, you often use the strength of your hands to lift your head, which can easily cause strain on the neck muscles. The correct way is to cross your arms in front of your chest, or place your hands beside your ears. When sitting up, you should use your abdomen rather than your arms. Principle of weight loss: Crossing the fingers of both hands and placing them behind the head can easily cause the back to bend, the lumbar disc to compress, and the spine to be damaged. It also reduces the workload of the abdominal muscles. Note: When placing your hands on your ears, remember not to press your ears hard. Beginners of sit-ups can also place their hands at their sides to make getting up easier.

Although sit-ups are convenient and can achieve good weight loss goals, the effect will be better if you combine them with some aerobic exercises. Principle of weight loss: The main function of sit-ups is to enhance abdominal muscle strength, increase abdominal muscle elasticity, protect the back and improve body posture, while combined with aerobic exercise can consume calories and reduce fat. Note: Simply relying on sit-ups can only achieve local fitness effects, because sit-ups target the abdominal muscle groups. Long-term exercise may strengthen the abdominal muscles, but other parts of the body, such as the thighs and buttocks, will get less exercise. Only by effectively combining sit-ups and aerobic exercise can you truly achieve the perfect weight loss effect for your body.

Many girls believe that the faster they do sit-ups, the better the weight loss effect will be. In fact, the faster the speed, the less pressure the abdominal muscles will receive. The correct method is to slow down as much as possible and exercise the ability to control the abdominal muscles. The most correct speed should be to go up faster and go down slower. Principle of weight loss: Slowing down appropriately can exercise the deeper abdominal muscles. Note: In addition to paying attention to the moderate speed, you should also try to practice at a frequency of 1:3. Count "1" when standing up, and count "2", "3", "4" when going down.

The higher you stand up, the more effective sit-ups will be. The correct way is to keep your body at a 45-degree angle to the ground as long as possible (at least 30 seconds) to exercise your abdominal muscles most effectively. Principle of weight loss: When the upper body is lifted to a 45-degree angle with the ground, the abdomen is at the best time to be stressed. No matter what kind of curling exercise we do, extending the duration of the 45-degree angle between the body and the ground can make the abdominal muscles get the most effective exercise. You should know that after standing up from traditional sit-ups, you need to let your forehead touch your knees before returning to the original position. That is, the upper body quickly rises from a lying position to about 90 degrees. In fact, the burden on the rectus abdominis has not reached the heaviest stage before standing up to 45 degrees. When the angle exceeds 45-90°, the "resistance arm" from the body's center of gravity to the hip fulcrum keeps shortening, and the rectus abdominis is not under much pressure. Only when the upper body is raised to 45 degrees is the best time for the rectus abdominis to "resistance growth function".

Method to determine the height when you stand up: 1. Generally speaking, when your eyes are level with your bent knees, the angle between your body and the ground is 45 degrees; 2. Slowly feel as you rise, and when you feel the greatest force on your abdomen, it is at an angle of 45 degrees, so stop at this position.

The gluteal and abdominal muscles are involved, which requires arching the back and can easily cause damage to the spine. Therefore, if you have friends with damaged spine, it is recommended to try another way to lose weight.