Sit ups: Sit ups and the correct way to exercise the upper part of rectus abdomen

Sit-ups: Sit-ups are illustrations and correct ways to exercise the upper part of rectus abdomen

Sit-ups are common fitness exercises, mainly exercising the waist and abdominal muscles. However, due to certain objective reasons, sit-ups are easy to cause damage and cannot achieve the expected local abdominal exercises. Junyu does not recommend it here. He only provides a brief introduction and analyzes the causes of possible injuries.

Target training muscles: upper part of rectus abdomen (upper abdomen)

Action tips:

1. Lying on your back on the floor mat, flexing your knees to about 90 degrees, relaxing your back muscles and spine, putting your legs together and straightening, and placing your feet flat on the ground.

2. Then lift the body, but the hips and buttocks cannot be off the ground, and the feet cannot be moved or lifted until the body is 90° to the bottom, and then repeat.

Precautions:

1. It is best not to fix the feet on flat ground, otherwise the flexor muscles of the thighs and hips will be added to the work, thereby reducing the workload of the abdominal muscles. I believe you have experienced this: it is much easier to do sit-ups when you have a companion pressing your ankles with your hands than in a free state.

2. It is advisable to use a slow speed when performing, just like slow motion replay. When the abdominal muscles pull up the body, exhale, so as to ensure that the muscles on the deeper abdomen are involved in the work at the same time.

3. Sit-ups usually require holding your head with both hands, which is based on the forehead touching the knee after getting up. When you exert force, you can easily strain the neck muscles and reduce the workload of the abdominal muscles. It is best to attach your hands to the side of your body, ears or cross-fitting them to the chest.

4. If you bend your knees, sit-ups with straight legs will increase the burden on your back and easily cause damage to your back.

5. During sit-ups, the abdominal muscles are actually only involved in the work at the initial stage, and then the flexor muscles of the hip will perform tasks, so the abdominal exercise effect is not as expected.

6. Sit ups on the inclined board: If the abdominal strength is strong, you can use it