Can doing sit-ups help you lose weight?
Crunches are a good fat-burning exercise, provided they are correct, suitable for you, and you can stick to them Go on, get active. This can play a role in weight loss.
The correct posture for sit-ups to lose weight
Getting up height: Stay at a 45-degree angle and hold for at least 30 seconds.
Do not hold your head with your hands, this will easily cause neck muscle strain. The correct method is to cross your hands on your chest, or put your hands on your ears. When you sit up, you should let your abdomen Force, not arms.
When doing sit-ups, many people use the strength of the waist, but too much use of the strength of the waist can even lead to compression of the lumbar intervertebral disc and herniation of the lumbar intervertebral disc. So, throughout the process, we should use abdominal strength.
Correct posture: When doing sit-ups, the waist should be kept close to the ground, the upper body should be curled inward with the waist and abdomen as the center, focus on the abdominal muscles, and slowly feel the abdominal muscles driving the entire upper body to curl up , when you feel that the entire force is driven by the abdomen, the action is right.
What are the equipment for doing sit-ups
1. Yoga mats
The benefits of yoga mats It is to prevent our back from directly touching the ground, and to have a certain degree of softness to help reduce the damage of gravity to the back.
2. Loose clothing
If we wear tight clothing, our movements will be restricted.
3. Supine board
The supine board is an equipment designed for abdominal training, which can help you slim down your belly. You can use this tool to exercise your abdominals, or bend your body Back, you can also lie on your back and raise your legs.
How many sit-ups are appropriate to do each day
For beginners, it is better to do them gradually.
For veterans who have been training all the time, sit-ups are a good exercise for the abdominals. They can be exhausted every time, with a one-minute interval between each group, and generally do five times a day. Group. The interval between each set should not be too long, once it exceeds one minute, the effect of the exercise will not be very good.
First-timers don’t need to be like veterans, they need to let their bodies get used to it first, and don’t be too impatient. At the beginning, there are three groups a day, with a group of sixty as the starting point. You can adjust the initial value according to your physical condition. People with stronger body can start with three groups of 80 per day at the beginning, while those who are thinner can start with three groups of 50 per day. However, the interval between each set should not exceed one minute.
After training for a period of time, you can increase the number of training sessions and the number of training sessions at a time.
Exercise and exercise will be a gradual process. As long as you cooperate with your body’s ability to bear, you can achieve the goal you want to achieve.
Who is not suitable for sit-ups
1. Children. Children’s bones are not yet fully developed, and their muscle growth has not reached their peak. When they do sit-up training, they will easily cause muscle fatigue, and if they are excessive, they will also affect the balanced development of all parts of the body.
2. The elderly. The elderly will suffer from different degrees of underlying diseases due to physical decline and aging. And sit-ups can easily put a load on the body of the elderly, resulting in sports strain.
3. Lumbar disc herniation. Such patients will increase abdominal pressure when doing sit-ups, and at the same time, the arched back will increase the pressure on the intervertebral disc, which will make the condition worse.
4. Patients with cervical spondylosis. When such patients do sit-ups, it is easy to cause great pressure on the human cervical spine, which will compress the peripheral nerves, resulting in cervical pain, headache, dizziness, tinnitus and other symptoms.
5, sedentary crowd. When such people suddenly exercise, the cervical and lumbar vertebrae, which have been under great pressure due to sedentary time, will be forced again.
Precautions for sit-ups
Do not hold your head with your hands when doing sit-ups, it is easy to cause spinal problems, you can put your hands on your chest forward. At the same time, the speed should not be too fast, and a suitable speed should be used. The correct speed is to get up faster and go down slower.
The speed of movement and the number of movements are practiced synchronously, each time you practice the speed first, then the number of times.
Sit-ups for weight loss
Myth #1: Fast crunches only work
Usually many people do crunches Sitting fast and violently, thinking that this is the performance of strengthening the abdominal muscles, in fact, doing so can easily strain the abdominal muscles. The correct way to do this is to cross your arms in front of your chest, and control your abdomen to exert force when you sit up. Or make it harder and hold heavy weights in both hands to increase the effect of the exercise.
Myth 2: Sit-ups can thin the whole body
Simply relying on crunches can only achieve local fitness effects, because crunches directly target the abdominal muscles, and long-term exercise The effect may be to strengthen the abdominal muscles, but other parts of the body, such as thighs, buttocks, etc., get less exercise. Therefore, the first point to pay attention to is to effectively combine sit-ups and other fitness methods in order to achieve the perfect weight loss effect of the body.
Myth #3: Slower is more effective
Some people think that the slower they do sit-ups, the more effective they are. Appropriately slowing down the speed is helpful for the exercise effect, but if the speed is too slow, the effect is not good. The most correct speed should be to get up faster and go down slower, so that the effect is the best.
