The doomsday of sit-ups!

The Doomsday of Sit-ups!

　　Sit-ups have always been given classic colors, and they have always been an indispensable training program in any sports. Many schools also use it as an indicator for physical examinations!

　　For so many years, people will naturally think of sit-ups when talking about exercise their abdominal muscles. Now! Please throw away such marks!

　　Why is sit-up not an abdominal muscle training exercise?

　　First of training abdominal muscles, we must first understand the abdominal muscles:

　　From the structure of the rectus abdominis, the starting point is located in the cartilage of the 5th, 6th and 7th ribs of the chest cavity; the end point is located in the pubic bone.

　　In other words, from the perspective of muscle contraction, if you want to exercise the rectus abdominis, your exercise space It is a short distance between the starting and ending points.

　　Sits ups are a hip exercise. It is said that he can only put the cart before the horse to exercise his abdominal muscles. It is like the curl of the biceps made of a front flat lift.

　　Sits ups are lying flat on the ground, with both feet bent, and then the entire upper body is sitting up from a flat lying. 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 and not contract, so that the upper body can sit up as a whole under the action of the iliopsoas muscles. Although force is used, it is not the main source of strength.

　　Curling refers to the abdominal muscle exercise in the true sense. That is, when doing sit-ups, it is only To achieve the front 30°, the abdominal muscles contract and stretch like a cool mat.

　　The curl requires 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. Only the shoulder blades are left off the ground to ensure the contraction of the abdominal muscles, but the iliopsoas muscles will not be trained, so you can clearly feel the feeling of the abdominal muscles being squeezed. The entire movement is completely driven by the contraction and extension of the abdominal muscles, so the strength is truly concentrated on the abdominal muscles. It is the real contraction of the muscles, and of course it is more effective

　　Compared with sit-ups, the cramps do not have hip joint movement, so we only train our rectus abdomen without iliopsoas muscles. Moreover, since the lumbar spine does not perform anterior curve, the lumbar spine will not increase The pressure of the disc.

　　In other words, the curls are not only better in training, but also safer. So don’t do sit-ups anymore!

　　But not everyone can complete the curls well.

　　The main reason: insufficient strength of the rectus abdominal muscles. This situation can be gradually improved through training.

　　We do our best to do cramps, but we must ensure the correctness of the movements, without ensuring the amplitude and speed of the movements. Do not leave the ground on the lower back, focus on the abdominal muscles, keep tense, relax other parts of the body, and slowly roll up. Keep the peak contraction for 5 seconds at the top of the movements.

　　After training for a period of time, the rectus abdominal muscles can be strengthened.

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