What is the correct way to do sit-ups? What should you pay attention to when doing sit-ups?

Have you ever done sit-ups in your life? Today, let's learn about it together. What is the correct way to do sit-ups? What should you pay attention to when doing sit-ups? If you also want to know, let's learn about it together.

1. Relax your body and lie flat on a flat surface. The flat surface here can be the ground, the bed, or some flat surface.

2. Lift your legs high. You can put them on the bedding on the bed or on a chair on the ground. We need to make the knee and hip joints approximately at right angles. In this way, we can avoid our thighs and groin muscles from participating in the sit-up activity.

3. We cross our hands in front of our chest. Of course, we can also cross them behind our head, but be careful not to get hurt, and also don't use force with your hands.

4. We start the movement, contracting, and using the strength of the waist and abdomen to stand up as far as possible, and the distance of standing up should be as long as possible, but the head should not touch the elbows to avoid injury.

5. Then we slowly lower the body, with the shoulder blades lightly touching the bed, and then immediately repeat the next movement and continue doing sit-ups.

It should be noted that when doing sit-ups, the knee joint can be divided into two postures: straight and bent. The main functional muscles for the two movements are different. Sit-ups with straight knee joints mainly exercise the iliopsoas muscle, which is the iliopsoas muscle (including the rectus femoris) contracting under fixed conditions, causing the trunk to bend at the hip joint. When doing sit-ups with bent knees, it is mainly the rectus abdominis (including the internal and external oblique muscles) that contract under fixed conditions, forming a forward curvature of the trunk and an anterior tilt of the pelvis. Obviously, the bending of the hip joint causes the iliopsoas muscle to contract before the rectus abdominis when lying on the back in the preparatory position, resulting in insufficient strength of the iliopsoas muscle during the sit-up movement, which is conducive to the rectus abdominis contracting under fixed conditions and completing the movement "on its own", thereby improving the training effect of the abdominal muscles.

1. Elderly

The elderly have declining physical functions and are very susceptible to joint diseases, and sit-ups can easily cause them certain sports injuries.

2. Patients with lumbar disc herniation

Sit-ups mainly use the abdominal force, so for patients with lumbar disc herniation, it will increase the pressure on the lumbar disc and easily aggravate the condition.

3. Patients with cervical spondylosis

Sit-ups require the use of the strength of the cervical spine. If there is something wrong with the cervical spine, it will compress the cervical nerves when doing sit-ups, causing clinical symptoms such as dizziness and pain.

4. Children

Childhood is the most important period of growth and development. The bones of the body are not fully developed at this time, so it is not suitable for sit-ups.

During menstruation, you should not do any exercise or training that puts pressure on the abdomen, as it will increase abdominal pain. Menstruation is a physiological phenomenon in which the endometrium of mature women sheds periodically. Endometrial shedding naturally causes trauma and bleeding, so women's bodies are in a relatively fragile state, and it is naturally not suitable for intense exercise. In particular, sit-ups will increase abdominal discomfort and may even cause infertility over time. In addition, since the cervix is ​​slightly open during menstruation, bacteria can easily invade the uterine cavity, increasing the chance of infection and causing various gynecological inflammations. Therefore, swimming is not suitable during menstruation. Vigorous exercise should be avoided.