Can sit-ups train abs?

When it comes to practicing abs, the first exercise in many people's minds may be sit-ups. But in fact, sit-ups on the role of training abs is not big? Here's what you need to know together.

Can sit-ups train your abs?

The sit-ups have a certain effect on the exercise of the abdominal muscles. Long-term adherence to exercise sit-ups is to exercise the abdominal muscles effect, like the basic sit-ups lower abdominal muscle fixed upper abdominal muscle flexion and extension, can exercise the upper abdominal muscle. Supine leg raises when the upper abdominal muscle fixed lower abdominal muscle flexion and extension, can exercise the lower abdominal muscle. But the sit-up is the thoracic spine, lumbar spine, hip joint phase common participation in the action, sitting up mainly relies on the hip and lumbar muscle force. Therefore, the role of sit-ups on the exercise of the hip and lumbar muscles than the exercise of the abdominal muscles is more obvious. So in order to have a better effect on the exercise of the abdominal muscles, to master some sit-up method.

Sit-ups how to do exercise abs good effect

Use the waist and abdominal force

Sit-ups to train the abdominal muscles, you have to control yourself to really use the waist and abdominal force. From the top down to roll the abdomen, compress each of their own abdominal muscles, do not get up in order to get up, but to the use of the abdominal muscles.

Lean belly first

The abdomen is more likely to accumulate fat, and for people with too much belly fat, if only doing sit-ups to train the abs is not much significant effect. And if you can first reduce the belly fat, and then practice the abs will be better.

The body stays at an angle of 45 degrees for 30 seconds

The pursuit of sit-ups is not the height of the rise, to understand the correct method, the most correct method should extend the body and the ground 45 degrees angle duration, so as to effectively exercise the abdominal muscles, the duration of 30 seconds or more.

Gradually increase the number of sit-ups repeated

Just start sit-up exercise people, each sit-up number to not more than 10 repeated as the principle, each completed a sit-up, should stand up or lie down to rest, so that the abdominal muscles can relax for more than 10 minutes. After proficiency should slowly and gradually increase the number of repetitions, so as to increase the exercise of the abdominal muscles.

Upper body do left and right rotation

The action of the sit-ups gathered in the upper body, in the action, if the upper body to do the action of parallel shoulders, the oblique muscles outside and inside the abdomen will be restricted, to do the body longitudinal axis rotation action, so that the body's abdominal muscle training more coordinated.

With other aerobic exercises

Enhance the strength of the abdominal muscles, improve the elasticity of the abdominal muscles, aerobic exercise to burn calories and reduce fat. Sit-ups alone to exercise the abdominal muscle effect may not be very good, and the combination of aerobic exercise effect may be enhanced, such as table tennis, yoga and other aerobic exercise.

Warm tips

Sit-ups abdominal muscle exercise effect is not strong, you can try to switch to the abdominal exercise, also known as the supine half-sit. Curly abdominal action is mainly exercised by the rectus abdominis muscle, that is, the most central of the abdominal muscles. When doing the curl action, the hips are fixed, relying mainly on the abdominal muscles contraction force, making the upper back off the ground, the abdominal muscles are strongly stimulated. Curl the standard action 1, feet bent knees into 90 degrees, the palms of the feet flat against the ground. 2, hands around the chest or lightly against the side of the ear, using the use of the abdomen to slightly roll up the upper body (no more than 45 degrees). 3、Pause for about 2 seconds and then lie down slowly. 4、Cooperate with the breathing rhythm of "exhale when you get up, inhale when you lie down".