A comprehensive comparison between sit-ups and crunches, who is better and worse

Many friends have been asking me what is the difference between sitting ups and crunches in the back and crunches in the back and crunches in the back and crunches in the back and crunches now. Now many people have given up sitting ups and crunches in the back and crunches. In fact, you still exist in the original concept. You have not followed the progress of scientific training and have not really understood abdominal muscle training. In fact, sit ups are the most traditional exercises for training abdominal muscles, and it is the default abdominal movement for everyone. Almost everyone has done it, but in recent years, the fitness industry has found that this is not the most effective movement for training abdominal muscles, because the hip muscles in the legs of the sit ups will share most of the load, and the load on the abdominal muscles is not large, and crunches are the movement that can focus the load on the abdominal muscles. After training practice, It is indeed much stronger than sit-ups that stimulate the abdominal muscles, so we recommended this project to everyone a long time ago, but still many friends still report that they are not very clear about the key points of the crimping movements, which affects the training effect. So I posted this article to compare and analyze the differences between these two sections in an illustration, and focus on the key points of the crimping movements.

Sit-ups:

Sit-ups:

Sit-ups are lying flat on the ground, with your feet bent, and then the whole upper body is sitting up from a flat state. In the whole process, it is not the abdominal muscles that pull the body up with force, but the iliopsoas muscles on the hips. The function of the abdominal muscles is to maintain the upright state of the upper body so that the upper body can sit up as a whole under the action of the iliopsoas muscles. Although it is also used force, it is not the most important. The main source of strength, so many people do sit-ups too much and don’t feel abdominal creatine, but the muscles on their legs and hips are sore. Some people can even do it in hundreds of times in a row. In fact, they all rely on the force

The lying flat belly:

The lying flat belly is the same as sit-ups. The difference is that the lower back is always close to the ground during the entire movement, and cannot leave the ground. The upper part of the upper body is bent upward, and only the shoulder blades are required to leave the ground to ensure the contraction of the abdominal muscles, but the iliopsoas muscles will not be trained. In this way, you can clearly feel the feeling of the abdominal muscles being squeezed. After bent to the limit, the upper body pauses for a second or two to resume the flat lying posture. This is repeated. The entire movement is completely driven by the contraction and stretch of the abdominal muscles, so it is true. It is the real contraction of muscles, and of course it is more effective

　　If you can do hundreds of curls in a row, you are awesome

In fact: When we practice, we should roll up our upper body instead of lifting it

　　Sit ups are thinking of using our chest to hit our legs.

　　　Sit ups are thinking of using our forehead to hit our lower abdomen (although we can't hit it).

　　　Sit ups is a practice that stimulates the abdominal muscles greatly. After practicing, you will feel that your abdominal muscles are sore. Pay attention to leaning back on the spot after each set of exercises, stretching and relaxing the abdominal muscles to avoid the muscle stiffness that cannot be relaxed.

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