When choosing sit-ups for exercise, you must pay attention to safety, otherwise it may easily lead to spinal injury.
When exercising, you should pay attention to: Do not extend your legs too straight. It is best to bend them a little, which can also effectively protect the spine. The placement of hands is also particular. Some people like to hold their heads. This is also irregular because the force of the hands can easily be transferred to the cervical spine, causing cervical spine injury. The correct way to do this is to put your hands on your ears. In addition, when exercising, the correct breathing method should be to exhale when standing up and inhale when lying down.
In addition, in order to achieve the best exercise effect, it is best to do 20 to 30 exercises in each group, rest for 1 minute, and then start another group. It is appropriate to do 4 to 6 groups for each exercise. In order to allow the abdominal muscles to recover from fatigue, it is usually practiced every other day. The speed and frequency can be flexibly controlled according to your own strength.
The breathing patterns are similar, generally inhale when exerting force and exhale when releasing force!
Starting position
Lie flat on your back on the bed or the floor. Bend your knees, lift your calves, do not let them fall, and hold your head with both hands.
Action process
While keeping the lower legs in the posture, try your best to curl the upper body forward. The body will not actually be raised very high. .
Breathing method
Inhale when curling forward and exhale when falling back.
Points to note
When curling forward, your waist should sink to the bed or the ground, and your abdominal muscles should contract as much as possible.