Why sit-ups a can not do up sit-ups can not get up how to practice

April 30, 2023

Sit-ups are very familiar with the training movement, but when the ignorance, the bottom of the well I know that there are actually people who can not do one, or amazed, of course, I do not come to ridicule, the following analysis of the reasons and solutions, I hope to help you.

No strength in the rectus abdominis

The main exercise muscle is the rectus abdominis, if the rectus abdominis is not strong enough, it will be very difficult to pull yourself up.

Suggestions

Strengthening the strength of the rectus abdominis is the key.

Infrequent exercise

Long-term not to exercise, the muscle is a certain atrophy, at the same time, the movement standard degree and skills will be rusty, then this will also cause the exercise is not ideal.

Suggestions

Develop regular exercise habits that can better help you complete the action.

Poor spinal flexibility

Because of the sit-up movement, so that the spine needs to bend to the front of the body, if your spine is relatively stiff, in the upward movement, the spine can not bend and stretch, such a situation is going to cause you a lot of difficulty.

Suggestions

You can move your spine before exercise to warm it up and improve its extension, which can help you better.

Posterior thigh ligament tension

This is the same as sitting forward bend is difficult to complete, many students have full abdominal strength, but still difficult to complete the sit-ups, the reason is that in the process of rising up, in fact, is also the rear thigh muscles are stretched process, if the rear muscles are very sticky, it will pull you backwards and prevent you from moving forward.

Suggestions

Need in the usual exercise, strengthen the rear thigh muscle group stretch, enhance its extension, which will give you a lot less trouble.

Sit-ups can not get up the advice

1. through the auxiliary or other movements to exercise the abdominal muscles

The first phase can be completed through the elastic band and other assistance to complete the action, or through other abdominal training movements to exercise the abdominal muscles (flat support), to be abdominal strength to reach the standard, and then sit-up attempts.

2. Gradually increase the number of sit-ups

For a participant who just started to sit-ups to train abdominal muscles, the number of sit-ups each time to no more than 10 for the principle (first training the abdominal muscles muscle strength), each set of sit-ups completed, should stand up or lie down to rest, so that the abdominal muscles can relax for more than 10 minutes.

3. Slowly sit-ups

Mainly to the abdominal muscle endurance as the training goal, therefore, only slowly sit-up exercise way, more can really train the abdominal muscle endurance.

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