Sit-ups can exercise the abdominal muscles, so many people choose to do this exercise to train their abs. However, doing sit-ups is not the more the better. So, how many sit-ups can be done every day?
Can sit-ups be done every day?
Sit-ups should not be done every day.
The best exercise for abdominal muscles is sit-ups, which can exercise the rectus abdominis. However, doing sit-ups every day can easily damage the lumbar vertebrae. Moreover, after high-intensity training, the abdominal muscles need 48 hours to repair. Therefore, it is best not to do sit-ups every day.
How many sit-ups can be done every day?
For beginners, you can practice sit-ups 2 sets a day, with about 20 repetitions per set. After the body adapts to the intensity, you can increase it to 3-4 sets per day, with about 30-40 repetitions per set. Rest for 1 to 3 minutes between sets. It is not necessary to do too many repetitions in each set. This can also achieve the purpose of exercising the abs. If your abdominal strength is relatively strong, you can also choose to increase the amount of exercise.
How often should sit-ups be done?
It is best to do sit-ups every two to three days, as the exercise process fully explores the endurance of muscle fibers and stimulates them. This leads to an increase in muscle cell size and fiber thickness. However, after high intensity or large amount of exercise, the muscles need time to rest. Resting is a great opportunity for muscle growth. Therefore, it is best to do sit-ups every one to two days.
What should be paid attention to when doing sit-ups?
1. It is best to stretch and warm up before doing sit-ups, such as twisting the waist and bending down, to avoid ligament injury during exercise.
2. It is not recommended to do sit-ups on a soft bed, as it can easily damage the lumbar vertebrae.
3. When doing sit-ups, avoid hugging the head to prevent neck injuries. It is better to cross the hands in front of the chest or lightly touch the sides of the ears.
Try to slow down the speed when doing sit-ups. This can increase muscle control. You can also try a rhythm of getting up slightly faster and lying down slowly.
