Do you really think sit-ups are easy to do? If you don't do it right, it's all in vain.

Sit-ups are an exercise for the core abdominal muscles, and are also a form of exercise that many people use to reduce belly fat. It is simple and easy to do, so many people start doing sit-ups as soon as they lie down. In fact, there are some tricks to maximize the skin benefits of sit-ups. So how to do sit-ups correctly?

Correct technique for sit-ups:

Lie flat on the mat with your shoulders on the mat, knees bent, abdomen and thighs at 90 degrees, thighs and calves at 90 degrees, hands crossed behind the head, elbows bent, elbows pointing forward. Sit up with your head down and chest tucked in, moving in a coordinated manner. Your elbows should touch your knees. Your buttocks should not leave the mat when you sit up. You can have a partner hold down your feet.

Sit-up training tips:

1. Position of hands

Place your hands slightly next to your ears. First-time practitioners can cross their hands and place them on their abdomen to reduce the difficulty. When sitting up, use your abdomen to exert force and use your hands to lift your head.

2. Point of force

When hooking their feet on the lower sponge pad of the supine board, many people will use their feet to exert force to lift the body up. This will increase the burden on the thigh and hip flexor muscles, thereby reducing the role of the abdominal muscles. When the external force increases, people tend to use their hips to complete the sit-up movement, which can easily cause damage to the waist and coccyx. When standing up, use your abdominal muscles to pull yourself up, and keep your back slightly bent. Don't stretch your back straight, otherwise it will easily cause back muscle strain. You cannot use brute force when doing a leverage project. If you can't get up, you need to rest.

3. Speed

When we do the physical fitness test, we count it by how many times per minute, which leads many people to think that the faster you do sit-ups, the better. This is a common problem among many sit-up practitioners. In fact, this is not the case. The faster the speed, the less pressure on the abdominal muscles. The correct method should be to slow down as much as possible and exercise the control ability of the abdominal muscles. You will find that when you do it in slow movements, your abdomen will have a burning feeling, which means the fat is burning. Exhale slowly when you stand up, and take a long breath when you lie down, controlling the rhythm.

Common mistakes in practice:

When doing sit-ups, you should cooperate with proper breathing. You should exhale when sitting up and inhale when lying on your back. However, if you complete the entire inhalation process mechanically while lying on your back, it will be detrimental to the completion of the movement. Therefore, in order to improve the quality of movements, it is also necessary to master techniques. Start inhaling while lying on your back. The moment your shoulders and back touch the mat, hold your breath, tighten your abdomen, and gradually lift your upper body. When your upper body is lifted to the point where you feel a bloating in your abdomen, inhale quickly, pull your body forward and lower your head to complete the movement.