Sit up, did you really do?
　　We all like tummy flat and compaction and sit up, what do you know how many?
　　Sit up directly to the abdominal muscle group, through subtle changes on the action, so that different parts of the abdominal muscle exercise ultimate plastic effect.
　　Sit up is the most common body in the lay State, around the knee buckled into a 90-degree, feet flat on the ground, with the help of external forces to fixed, then use abdominal muscles sitting and standing up. We have in the past to physical training, sit up fast and hard, in fact, this will not only fail to get the abdominal plastic effect, and may also cause muscle injury. Sit up there much danger of such transmission.
　　1. the position of the hands
　　Traditional sit up, hands and fingers crossed on the head, often with the help of hand strength in the course of the first lift, it is very easy to cause cervical muscle strain injury. Is the correct way to hold hands crossing the chest, sittin should let abdominal force rather than arm. Generally hand near the head up and difficult to bigger and bigger, if you want to increase the difficulty can be stacked with both hands and head, note that when you get up not to point to the front of the elbow, as far as possible out of the side. Sit up beginners can put the hands on both sides of the body to reduce up more difficult.
　　2. exerting force
　　Traditional sit up the feet need to be fixed, this will increase the burden on the thigh and hip flexor muscle, thereby reducing the effects of abdominal muscles. When forces increased, often exerting force with hip, completed action, it is very easy to cause waist and coccyx injury. So with the help of outside attention to moderate.
　　3. speed
　　Physical training to take over more than 30 sit up in 1 minute, so a lot of people think sit up need for speed. But it’s not, the faster the abdominal muscle pressure on the smaller, the correct method should be slowed down as far as possible, to exercise the stomach muscles control. Up attention to breath, so you can make the deep abdominal muscles while we exercise.
　　4. get up high
　　Traditional sit up get up to leave after restore after the forehead touches the knees, torso by the lay State quickly rose to about 90 per cent, in fact, get up before rising to 45-degree angle rectus has not met the most heavy burden of the stage. Because in the starting phase, sternocleidomastoid muscle and the pectoralis major muscle, intercostal muscle, little waist muscles, psoas and iliacus and other synergies. In the course of more than 45 degrees to 90 degrees, because the upper part of the Centre of gravity to the hip pivot “resisting arm” shrinking, played by the abdominal muscle “crane” the burden is getting more and more small, did not reach the most heavy burden of the rectus abdominis muscle. Only from the torso up to 45 degrees are the rectus “resistance function of” the best time.
　　So sit up not got up to height bigger is able to achieve the desired effect, the correct method should be got up to about 45 degrees where a bit of rest, and then slowly return, let the full exercise of the rectus abdominis muscle.
　　5. exercise number and group number
　　Sit up and more easily compared to other sports, but also the need to evolve gradually with the practice, otherwise easily lead to muscle strain injury, is not conducive to a long time. When initially try 5/group, each time after practice one more time, when added to the Group of 15/try, add one more group, gradually meet each exercise complete 3 group.
　　Muscle is mainly composed of rectus abdominis muscle of the abdomen, abdominal external oblique muscle, composed of internal abdominal oblique muscle. Rectus abdominis muscle vertical columns on both sides of the anterior abdominal wall, enhance rectus abdominis muscle exercises can make the stomach muscles look more real, elimination of stomach and abdominal belly fat. Internal and external oblique abdominal are located at both sides of the abdomen, exercise waist lines look more slender, eliminate “swimming rings”.
　　Abdominal muscles include: rectus abdominis muscles, abdominal external oblique muscle and abdominal internal oblique muscle, iliopsoas, and so on. Traditional sit up and is intended for training the rectus abdominis muscle. Muscles are at both ends, during exercise at one end is fixed to contract. According to the context, can be divided into fixed and fixed in. Rectus abdominis muscle, for example, the upper attachment points on the sternum, ribs, on the bottom in the pelvis. Fixed means under contracts for fixed point of the pelvis. Generally fixed end bigger muscles strength. Under traditional sit up as fixed. What fixed have been practicing on the rectus abdominis muscle, you can try to do straight knee lift leg exercise. Exercising abdominal external oblique muscle can try side up and practice. In addition, iliopsoas location comparison invisible, increased physical activity is required to exercise.