Sit-ups abolished due to injuries? Tears of the Times

Sit-ups abolished because of injuries? Tears of the Times

Were sit-ups abolished due to injuries? Tears of the times, sit-ups are a common form of exercise, but when the words "sit-ups or paralysis" rush into our eyes we only have a question mark. Join me as I look at how sit-ups have been abolished due to injuries? Tears of the times, knowledge.

Sit-ups were abolished because they hurt the body? Tears of the times 1

1, sit-ups, who invites who?

This "sit-ups - storm event" started because, a man in sit-ups after the occurrence of quadriplegia, incontinence ...... and sent to the doctor after diagnosis, found that it is really the fault of sit-ups!

Sit-ups cause paralysis? Related articles:

According to the "Qianjiang Evening News" reported, a 25-year-old Taiwanese man did a few sit-ups, feel the neck below the whole body weakness, although clear consciousness, but the limbs can not move to change, and even incontinence ......

Sent to the hospital for examination, the doctor said, it is the

Fortunately, after timely surgery, the man recovered.

Sit-ups are really so dangerous? In fact, in foreign countries, there have been a lot of media reports: sit-ups this movement there is a relative degree of health risks: not only hurt the cervical spine, but also hurt the waist, hurt the back, serious cause lumbar disc herniation!

Even in the U.S. and Canada, the army has deleted sit-ups from its daily training program for the sake of soldiers' health. ......

Relevant reports about sit-ups:

A U.S. health The results of the survey report shows that: has been regarded as exercise abdominal muscles is very effective sit-ups, is actually a dangerous exercise; inaccurate movements may cause back injuries, serious will also trigger lumbar disc herniation ......

According to British media reports, the U.S. personal trainers and military advisers jointly proposed that the sit-ups are a very dangerous sport, it will put too much pressure on the spine.

Another health checkup in the US showed that 56% of soldiers had back damage from doing sit-ups for a long time. A US Navy editorial even called for a total ban on the exercise.

The Canadian military has eliminated sit-ups from its training catalog for soldiers, using 44-pound (40-pound) sandbags for exercise instead. According to a Canadian university professor, many studies have shown that sit-ups can cause compression of the spine, and long-term exercise can compress nerves and cause pain, which in turn can lead to lumbar disc herniation.

According to the New York Times, the U.S. Army's latest physical training program for recruits has eliminated traditional training programs such as sit-ups. The reason for this is that it tends to lead to back injuries, as well as 'pain or numbness' caused by compression of the spine.

Look at all these "complaints" about sit-ups, saying they're bad form and risk paralysis, and it really doesn't look like they're alarming!

So, after so many years of doing sit-ups, what's wrong?

2, a "correct" "sit-ups", why is "wrong"?

First of all, most people have been how to do sit-ups:

For example, in elementary school physical education class, the teacher taught you to sit-ups: the upper half of the body has to sit up as a whole to be considered a "standard", so children's shoes in order to meet the standard, hands broke the head, straight back to force themselves upward! The first thing you need to do is to get your hands dirty. The first thing you need to do is to get your hands on your head, and you'll be able to get your hands on your head.

Duang! Duang! Duang! Duang! A few sit-ups down, your fragrant neck, beautiful back willow waist easily hurt ...... news paralyzed that is the extreme case ~

straight back, why is it wrong?

Why is it wrong to sit up straight?

Because it's impossible to curl with a straight back! And with curls, you can't get your lower back all the way up, so you can't sit up! (

Considering that the role of the abs is to drive the torso to roll up, if you have a straight back, the abdomen will not be able to roll up, so you can't practice abs at all. ......

What's worse is that during the straight back process, the main thing that will bring you up is the hip flexors and back muscles, which will cause you pain, backache and pain in your back. lead to your back pain, back pain, and even direct injury to the low back ......

Many children's shoes feel that doing sit-ups low back pain, in fact, is because the back and hip flexor muscle groups are involved in a large number of centrifugal contraction process ......

Long-term, not only pain, it will also increase the risk of problems such as anterior pelvic tilt and lumbar disc herniation!

Not straight back, what is the correct posture?

If you want to exercise your abs effectively, the right way to do it is to let your abdominal muscles drive your body into a curling position.

When you curl up: the lower back does not leave the ground, and the abdomen curls up, which is really in line with the rules of the rectus abdominis muscle, and will not hurt your lower back.

Why is it wrong to break your head with both hands?

First of all, "Why do you hold your head in your hands when you sit up?"

The principle of the barbell in junior high school physics should still have an impression, right?W = F * S, when S (force arm) is smaller, F is the same, W (do work) is also smaller.

And sit-ups when you raise your head, so that the head to the body close, you can shorten the distance of the resistance arm, so that the body to do work is smaller, in short, it is able to save more energy some ......

If you do sit-ups, in order to save even more energy, the head closer to the body, but also make hard to break the head with the hand, it is even more so! Pull!

The hands break the head directly will "straighten" the cervical vertebrae originally have a normal physiological curvature, not only neck pain, and may even lead to cervical vertebrae "straight" ......

< p> In fact, not only sit-ups, in fact, need to bend the upper torso of the action, regardless of holding the head or not hold the head, are not recommended in order to save energy, the head desperately forward Oh!

Head not forward, what is the correct posture?

Sit-ups, be sure to pay attention to the position of the neck, do not let the cervical spine too much over the normal position!

Hands are not recommended to hold the head to make strength, can be placed on the side of the body or chest ↓

If you feel that the abdominal muscle strength is not enough, can also be placed on the side of the ear.

In summary, although we "trust" the sit-ups for so long, but the times are progressing, the understanding of many things are also being updated, found problems found mistakes corrected in time, or good comrades ah ~

The following problem, since the "right The "correct" sit-ups are not a good posture at all, then the correct abdominal exercise, and how to do it?

3, abuse the abdomen, these three actions are enough!

First of all, it is important to emphasize: abs are not practicing rough, is thin out! The key is to have a low body fat!

But the abuse of the abdomen is still very important: it can strengthen the core strength, sculpt the shape of the abdominal muscles, the body physical and health are very beneficial to

In addition, the rectus abdominis muscle, although a whole, but want to sculpt the good, we recommend that is divided into the upper part of the lower part of the overall balanced training:

Rectus abdominis muscle upper part: hanging leg curls

From the above electromyography As you can see from the EMG above, hanging leg curls are the best way to work the upper rectus abdominis!

Hanging curls are characterized by two things: curls & legs hanging in the air!

Abdominal curls: the lower back does not leave the ground curls, to ensure that the abdomen curls, completely stimulate the rectus abdominis muscle;

Hanging legs: legs hanging, feet are not fixed, you can ensure that the thighs do not borrow power, better by the abdominal muscles to drive the force.

Lower rectus abdominis: hanging leg raises

Exercise the lower rectus abdominis, it is hanging leg raises the best effect!

Think about it, unlike lying down in the abdominal position, hanging leg raises, the action process more load is concentrated in the lower part of the abdominal muscles, naturally better sculpt the lower part of the rectus abdominis.

However, many children start to do the whole action, will find it difficult, then you can also start from the reverse curls to do

Rectus abdominis overall: air bicycle

Plus exercise rectus abdominis overall rely on what?

Considering what the rectus abdominis really does: create a pivot point for the upper and lower extremities, regulate force generation in the upper and lower extremities, and optimize force generation, transmission, and control, the aerial bicycle is a great position!

Aerial cycling, in addition to the process of action can make the abdomen completely curled, but also need to synergize the upper and lower limbs, the most in line with the physiological characteristics of the rectus abdominis muscle as a whole force!

Abdominal training, immediately open!

Finally, for you to offer the abuse of abdominal program, combined with efficient fat-burning HIIT training, waistline or eight-pack abdominal muscles you deserve to have ~ (P.S. for the children's shoes can easily hold "reverse curls" can be replaced by "hanging leg lifts"). "Oh~)

Sit-ups abolished due to injury? Tears of the times2

The hazards of sit-ups

Such as practicing sit-ups in an incorrect posture or over-exertion of excessive force will cause harm to the body, the most common hazards of sit-ups on the body is the damage to the cervical vertebrae, if the excessive cervical force to do sit-ups will result in the cervical vertebrae of the 2nd section of the cervical vertebrae to the forward protruding, which will result in the cervical spine nerve root Compressed, pulled, which will appear in the upper arm pain, numbness, dizziness, head swelling and so on, all belong to the sit-up way, method is incorrect, stretching and compression of the cervical spine and the harm caused. Sit-ups if done in an incorrect way, and did not use bilateral rectus abdominis, transversus abdominis and medial abdominal muscles, such as excessive application of the lumbar spine will make the lumbar intervertebral discs herniated, resulting in lumbar intervertebral disc compression, which can cause the sciatic nerve and the lower limbs numbness, pain and other hazards.