correct way to do sit ups


Sit-ups, a core abdominal exercise, have been ingrained in our minds since physical education classes in our student days. It's a well-known exercise that is effective for stimulating the abdominal muscles, convenient, and requires no equipment. However—


Do you really know how to do sit-ups?

Do you know how to do sit-ups more effectively?




Which type of sit-up do you do among the various styles?

A search for 'how to do sit-ups' online yields approximately 2,790,000 results.


The most common and beginner-level sit-up (from student physical education classes) looks like this:

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When you grow up and go to the gym, it looks like this:

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Then there's the straight-leg sit-up done by soldiers:

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Which of the above is the correct sit-up?

Answer: None of them...


So, how should you do sit-ups?


Hanging Leg Crunch

Action Description:

1. Lie on a mat or bed, with your feet off the ground, knees naturally bent, and hands gently supporting your head or touching your ears;

2. Use your abdominal muscles to pull your legs and upper body inward;

3. Return to the starting position. This completes one set.


Key Points:

During the movement, place your hands on your head, but ensure that your hands do not exert any force. Do not use your hands to pull your upper body forward, as this will not train the intended muscles and may harm your cervical spine.


V-Sit Balance

Action Description:

1. Sit on a yoga mat, with both legs and upper body raised, and your abdomen curled;

2. Extend your arms straight, close to your shins, and hold in mid-air, maintaining balance.


Key Points:

Imagine yourself as a caterpillar; when performing this action, your abdomen should contract into a 'C' shape.



Tips for Doing Sit-Ups Correctly

1. Not Fixing Your Feet Yields the Best Results

Usually, in the gym or during regular sit-ups, the feet are fixed. However, for better abdominal muscle training, try not to fix your feet, keep your legs slightly bent, and slow down to perform each movement correctly.


2. Gradual Increase Principle

After completing one set to exhaustion, note the number. Aim to do two more repetitions in the next set. Rest between sets should not exceed the time taken to complete one set. Perform 3-4 sets for a reasonable and effective plan.


3. Half Sit-Ups for Upper Abs

You don't need to sit up to a 90-degree angle in each set; a 45-degree angle is sufficient to effectively train the upper abs.


4. Leg Press as an Auxiliary Exercise

After each set, add a few leg press movements to further stimulate the lower abs. Additionally, leg presses can effectively prevent lower back injuries.


So, the correct way to do sit-ups is 'not to sit up completely,' not 'not to sit up at all.' Just lying down without sitting up won't help you achieve abs. Hey, wake up, I'm talking to you, the one looking at your phone! Don't forget to use the hashtag ↓#FitnessJournalPost your fitness photos and stories in the fitness community, and let's encourage each other!




 



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'The Travels of Lao Can' is a masterpiece highly praised by Hu Shi, Wang Guowei, and Lin Yutang. The novel follows the travels of the itinerant doctor Lao Can, humorously depicting the various facets of society in a specific environment. The opening uses symbolism to highlight the subtle relationship between the individual and the era, then goes on to describe the scenery of Daming Lake, Wang Xiaoyu's storytelling, the hateful honest officials, a bizarre case, the frozen Yellow River, love and enlightenment... It has the fantasy of social novels, the insight of psychological novels, and the passion of martial arts novels. Some believe its chapters are like Qin bricks and Han tiles, exquisite when viewed individually but not forming a cohesive long narrative. However, a close reading reveals its charm lies in its nonconformity, written with a free and unrestrained style.

Its innovative descriptions of scenery and sound remain textbook examples even today.


Created: 2017-04-07 08:44:06