How to use the correct abdominal power

Sit-ups can be directly aimed at the abdominal muscle groups, through the initiative on the slender change, so that the different parts of the abdominal muscles to be drilled, the end of the plastic role. The most common way to sit up is to put the body in a supine position, knees bent into 90 °, feet flat on the ground, by virtue of external forces to make it fixed, and then use the abdominal muscles to sit up.

1, the orientation of the hands

Traditional sit-ups, the hands of the ten fingers interspersed behind the head, in the process of sitting up often by virtue of the force of the hands will be lifted up the head, it is very simple to form a neck muscle strain. The correct approach is to hold both hands interspersed in front of the chest, sitting up should let the abdomen force, rather than the arm. Generally speaking, the closer the hands of the head to move the greater the difficulty, if you want to increase the difficulty of the hands can be stacked with the head, pay attention to move the elbow joints do not point to the front, as far as possible to the ends of the outer Zhang. Sit-ups beginners can also put their hands on both sides of the body to reduce the difficulty of moving.

2, the point of force

Traditional sit-ups require the feet to be fixed, which will increase the burden on the thighs and hip flexors, and then reduce the role of the abdominal muscles. When the external force is increased, often use the hip force, finish the sit-up initiative, this is very simple to form the waist and tailbone of the harm. Therefore, when relying on external forces should focus on the force to be moderate.

3, speed

Sports qualified to do more than 30 sit-ups in 1 minute, so many people think sit-ups need speed. In fact, not, the faster the pressure on the abdominal muscles will be less, the correct approach should try to slow down the speed, exercise abdominal muscle control. Focus on exhaling when moving, so that the deeper abdominal muscles together to be trained.

4, moving height

Traditional sit-ups need to let the brain touch the knees after death recovery, that is, the upper body from lying down in a state of agility to rise to 90 °, in fact, in the move to 45 ° before the rectus abdominis muscle burden did not reach the heaviest period. Because in this starting period, there are sternocleidomastoid, pectoralis major, intercostal muscles, psoas minor, psoas major and iliacus muscles and other synergistic effect. And beyond 45-90 ° in the process, because the upper body center of gravity to the hip pivot point of the "resistance arm" continues to shorten, the abdominal muscles into the "crane role" of the burden is less and less, the burden of the rectus abdominis muscle did not reach the most heavy. As long as the upper body up to 45 ° is the rectus abdominis muscle "resistance to growth function" of the best time.

The sit-up is not the greater the height of the move the greater the effect, the correct approach should be in the move about 45 ° of the orientation of a little stay, and then slowly back to the position, so that the rectus abdominis muscle to be fully trained.