Most people in sit-ups may have done wrong

“Regulations are not standardized and capabilities are not allowed, and they are all potential causes of sports injuries.” Dr. Shan Wei, a teaching and experimental center at the Beijing Sport University, who focuses on constitution research, said that men in Taiwan are only examples, but in daily life, There are indeed many misunderstandings.

Misunderstanding 1: Hand and neck help "strengthen"

In life, it is often seen that some people do sit-ups. They use their hands to clamp their heads, and their arms are very fierce. Some people are more struggling to do sit-ups because of lack of abdominal strength, and they want to use all their strength, especially the strength of the neck and hands. As everyone knows, this will bring a strong pressure on the blood vessels of the cervical spine, increasing the risk of exercise. Some people do not even hold their heads when doing sit-ups. Instead, they add swinging arm movements. In this way, other parts of the muscles will replace the abdominal muscles and fail to achieve the desired effect.

Dan Wei reminded us that when we exercise, our hands should be lightly placed at the root of the ear or head but not at all. Sit-ups should be made of a few muscles in the abdomen and back near the buttocks, and other parts should be relaxed as much as possible.

Misunderstanding 2: The bigger the effect, the better the effect

Traditional sit-ups require the exerciser to hold his head with both hands and bend the entire upper body to the knee, which is about 90 degrees. In fact, the second half of the exercise does not exercise the abdominal muscles. There are also many practitioners who believe that the larger the margin, the better the effect. This is a wrong view.

Xue Jianhua, a professor of gymnastics at the College of Physical Education, Shanxi University, suggests that if you want to use this project to achieve good fitness results, you might try a modified version of "sit up": the athlete is sitting cross-legged with both hands on his head, squatting close to his neck, and head and The upper body can leave the floor 30 degrees to 40 degrees.

Myth 3: Focusing on abdominal muscles

The main exercise for sit-ups is abdominal and back muscles. Some exercisers want to see the abdominal muscles quickly, so they are anxious to achieve success, and they do a lot at a time. In fact, not only can they not achieve the effect of exercise, but they are easy to use. Sports injuries. High-intensity, high-intensity sit-ups tend to make the muscles too tired and strain the muscles.

Experts reminded that “sports enthusiasts should gradually start from a small number of times and many groups, and give themselves a process of adapting to exercise intensity”. According to their own physical conditions, they should “do what they can do”, generally 15-30 are one. Group, 2-4 groups a day.