Sit-ups are a mandatory exercise and also one that is extremely popular among people. They can help people grow taller, gradually dissipate feelings of anger, and bring about a sense of relaxation, among other benefits. However, the correct way to perform sit-ups and the proper breathing technique are still not mastered by some, and their methods differ from others. Now, let me explain it to everyone.
Sit-ups are an important part of physical fitness training, and some people even mistakenly believe they help reduce abdominal fat.
The primary function of sit-ups is to strengthen the abdominal muscles. When done correctly, sit-ups can enhance the elasticity of the abdominal muscles while also protecting the back and improving posture. Conversely, if performed improperly, sit-ups are not only a waste of time but can also be harmful.
According to Stamford (1997), the correct way to perform sit-ups is as follows:
Lie flat on a mat with your knees bent at about 90 degrees and your feet flat on the ground. Do not fix your feet on the ground (e.g., by having a partner hold your ankles), as this will engage the hip flexors and reduce the workload on the abdominal muscles.
Additionally, straight-leg sit-ups can increase the burden on the back and easily cause damage.
Depending on the strength of your abdominal muscles, decide where to place your hands. The closer your hands are to your head, the more difficult the sit-ups will feel. Beginners can place their hands by their sides, and as they become more accustomed or their fitness improves, they can cross their hands over their chest.
Finally, you can also try crossing your hands behind your head, but each hand should rest on the opposite shoulder. Do not interlock your fingers behind your head, as this can strain the neck muscles during exertion and also reduce the workload on the abdominal muscles.
The above is some relevant information on the correct way to perform sit-ups and the proper breathing technique. I believe that after reading this, everyone has gained some understanding in this area. If you haven't done sit-ups for a long time, be sure to do some warm-up exercises before starting to prevent injury.
