How to apply sit-ups for fitness?

Sit-ups are one of the most familiar movements for people. They can be widely used in fitness, orthopedics, and weight loss. They are the basic training of various competitive sports.

Why do sit-ups occupy such an important position in sports? Because humans do not crawl on all fours like animals but walk upright, all actions and sports are inseparable from the flexion and extension of the acid part.

The abdomen is also the place where fat accumulates, and sit-ups are an important training method to remove fat and strengthen the strength of the abdominal muscles. So to improve waist and abdomen flexion and extension function, sit-ups are indispensable training movements. It is also an indispensable exercise content for maintaining and changing body shape and eliminating abdomen augmentation.

Sit-ups are when a person is in a supine position, without the support of the limbs, but only relying on the independent contraction of the abdominal muscles to pull the upper body up to a right-angle sitting position.

The muscles on the front and sides of the human abdomen are rectus abdominis, external oblique, and internal oblique. The middle of the abdomen is the rectus abdominis muscle, which is divided into four symmetrical sides by tendons, which can be clearly seen by people who exercise regularly.

The rectus abdominis is the main driving force for sit-ups. The internal and external oblique muscles on both sides can not only assist the rectus abdominis to complete the action but also have the functions of flexion and rotation of the body. The upper body bends forward in the prone position, the straight legs are raised, and the upper body and lower limbs are simultaneously started to sit at a right angle, which is all the result of abdominal muscle contraction. Therefore, sit-ups, supine straight leg raises, and supine right-angle sitting can all exercise abdominal muscle strength.

But sit-ups have a greater impact on the upper abdominal muscles, while the supine straight leg raise has a greater impact on the lower abdominal muscles. The supine right-angle sitting has the same upper and lower contraction force on the abdominal muscles, but the depth of force is lower, which has a lower effect on muscle contraction. The rate has a good effect. The three can alternately practice sit-ups to have a reliable and good effect on abdominal laxity, abdominal fat accumulation, gastroptosis, constipation, etc., but this effect will only be given to those who have the perseverance to exercise.

The human abdomen is the bridge that connects the upper body and the lower body. The change of a person’s body shape has a lot to do with the abdomen. As long as the stomach is kept small, the body shape can remain unchanged. Therefore, to maintain body shape, you must work hard on the stomach.

Practicing sit-ups is one of the most powerful ways to stay in shape and get back in shape. Sit-ups are more practical than using diet, medication, liposuction, and other weird tricks. If you cooperate with other sports, you will get safer and more effective results.

Although sit-ups are easy to understand and learn, they are also difficult for beginners who have a large belly and loose abdomen. You can reduce the difficulty first, and then increase the difficulty to reduce the difficulty when you can complete the action.

1. Upper body high sit-up exercises: Lie on your back on a slope, the upper body is higher than the lower body, do sit-ups.

2. Straight leg elevation: first start unilateral straight leg elevation, and then both sides simultaneously straight leg elevation.

3. Sit-ups with fixed feet: Lie on your back and fix your feet on the helper or hold the ankles of your feet by your assistant.

Do sit-ups that increase the difficulty of exercises.

1. Low upper body sit-ups: Lie on your back on a slope, with a low upper body and high lower body (the slope depends on your abdominal muscle strength), and do sit-ups.

2. Weight-bearing sit-ups: Lie on your back, hold a sandbag or other heavy objects in front of your chest, and do sit-ups.

How to use dumbbells and barbells to exercise?

When we slide or throw a heavy object from a height, the object will fall freely, so it feels very labor-saving. Throwing or pulling a heavy object from a low place to a high place will feel very laborious.

The reason is very simple, downward is to conform to the earth’s gravitational force, so it is labor-saving, and upward is to resist the earth’s gravitational force, so it is laborious.

Dumbbells and barbells use the muscle contraction force of the human body to lift dumbbells or barbells from low to high. During the lifting process, they resist the resistance generated by the earth’s gravity. Therefore, the nature of dumbbell and barbell exercises is resistance exercise.

Human muscles must often perform some resistance exercises, so as to make muscle fibers thick, strong muscles, clear contours, and plump appearance, so as to achieve a healthy shape. There are about 500 muscles throughout the body, which are the driving force for the movement of the human body in all directions.

The performance of muscles is contraction and relaxation. Contraction and relaxation with a certain load often promote muscle development and increase in volume; long-term lack of contraction and relaxation activities and exercises will lead to weight loss, atrophy, stiffness, and weakness.

The bones and joints of the human body are long, short, large, and small. They are shaped after the growth and development period. Except for pathological changes, they will not change but the muscles are different. It can be in shape and structure with labor and exercise. The load capacity has changed a lot, and the plasticity is also strong.

Dumbbell and barbell exercises can use density, strength, orientation, etc. to develop large and small muscle groups respectively. They are indispensable exercises for body shape correction and bodybuilding.

Dumbbells are small in size, light in weight, and have many movement directions. They are easy to develop a single muscle mass and small muscle groups during exercise. They can also be used for high-density exercises to force muscle contraction to the limit, effectively changing size, strength, and durability.

The barbell must hold both hands at the same time during exercise. The weight is heavy, which can effectively increase the load intensity of large muscle groups, such as triceps, deltoids, trapezius, sacral spines, abdominal muscles, gluteus maximus, and quadriceps femoris. Large muscles and muscle groups such as muscles. However, it does not have a deep impact on some small muscles and small muscle groups, and often needs to cooperate with dumbbell exercises to make the muscles develop comprehensively.

The following principles and methods should be followed when exercising with dumbbells and barbells for fitness, fitness, and body shape correction.

1. First, choose the weight of dumbbells and barbells according to your own strength load. The weight is generally lower than the maximum load in the direction of limb movement. For example, when holding a dumbbell in each hand and doing side lifts on both arms, you should be able to do 5 to 8 side lifts at the beginning, and then you can do 10, 20, or dozens of times as the exercise progresses. The weight of the dumbbell is too large, and it is only barely possible to do it once or twice at the beginning. This weight is not suitable. It should be the same when choosing a barbell, but it can be slightly heavier to increase the intensity of muscle load.

2. When using dumbbells and barbells to correct your body shape, you should exercise in a targeted manner according to the parts you need to correct. If you find that you have narrow shoulders, you should hold dumbbells in each hand and focus on practicing both arms side lifts. With thin calves, you should carry a barbell on your shoulders and repeatedly practice heel-ups (lift your heels up and down.)

3. Use dumbbells and barbells to exercise bodybuilding performances or competitions. In the exercises, the clear and toned shape of each muscle of the body should be fully improved, and it should be fully expressed and reflected in all angles. Practitioners should face the mirror to check their weaknesses and then practice repeatedly to achieve complete perfection.

4. When exercising with dumbbells and barbells, attention should be paid to extreme exercises. That is to say, when doing a certain orientation exercise, when you feel exhausted, you still firmly overcome the fatigue and strive to do one or two more. This is the key to increasing your performance.

5. In bodybuilding exercises, attention should be paid to the balance of muscle power. The trapezius and rhomboid muscles of the back should be exercised to prevent the ape back when exercising to increase the chest problem. While practicing the abdominal muscles, we should also pay attention to the exercise of the sacral spinal muscles of the back to maintain the normal physiological curvature of the spine.

6. Dumbbell and barbell exercises can make people’s muscles grow rapidly, but if not scientifically exercised, it will affect muscle elasticity. A good-quality muscle should be full, round, and elastic when it is relaxed; once it is strained, the muscles will be large, clear in texture, and strong in shape, giving people an overall look and feel.

However, the lack of scientific exercise will make the muscles lose their elasticity and become stiff, which will be clumsy in movements and weird in the senses.

Learn how to relax the muscles during exercise, shake the muscles to relax after each exercise, and pay attention to returning to the opposite direction: If you use the bell-holding adduction movement to train the pectoralis major, you should do the backswing with your bare hands after the exercise. Action, so that the tense pectoralis major muscle can be relaxed, the muscle fibers are fully stretched, which will maintain the elasticity of the pectoralis muscle.

All exercises should swing in the opposite direction to relax the muscles and maintain muscle elasticity. Relaxing muscles in a warm bath is also a better way to maintain elasticity. If instructors and coaches can master muscle control techniques (the technique that each muscle can beat independently), teach and guide exercises, practitioners can quickly acquire elastic muscles.

7. Instructors, coaches, and bodybuilders should learn more about human anatomy, and exercise on this basis to get good results.

8. Children and adolescents are in a period of growth and development. Do not practice bodybuilding temporarily. If there are joint or bone deformities, they can practice under the guidance of a professional doctor. Youth can choose dumbbells and barbell exercises to make the body more fit.