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Can sit-ups reduce your stomach?

36 People involved  2021年04月12日 08:29  classification : exercise to lose weight  comment

Can sit-ups reduce your stomach?

Many people hope to relieve stomach discomfort through sit-ups, but in fact, sit-ups are not as effective as aerobic exercises such as running, brisk walking and skipping rope.

The principle of Weight loss is to consume calories and require continuous moderate to high-intensity exercise. Because sit-ups are muscle training, not aerobic exercise, most people will do tens to hundreds of sit-ups in less than 10 minutes. The exercise time is too short and consumes few calories to meet the conditions for continuous fat burning. In addition, excessive sit-up exercises can also cause spine fatigue and stress.

But sit-ups are not useless. It can effectively exercise the abdominal muscles, making your abdomen stronger and less prone to sagging. If you are losing weight, you can consider changing from one hour of simple running (or other aerobic exercise) to 40 minutes of running, 20 minutes of muscle training, and 20 minutes of stretching and relaxation. The Weight loss effect will be more perfect.

Most people practice sit-ups the wrong way, thinking that the sooner the better. In fact, this is not true. Muscle training should slow down. If you do sit-ups too fast, it does not depend on the strength of the abdominal muscles, but only on inertia. The best rhythm is 1-2-3 ups, 4 downs, 4 seconds round. Only in this way can the abdominal muscles be fully exercised, and about 30 exercises a day is enough.

   Sit-ups that can exercise the abdominal muscles

Sit-ups are also divided into many types. Some postures exercise the abdominal muscles, such as sling your feet and touching your toes 90 degrees with your hands, or keep your feet hanging on your knees and straighten your hands. Only let the bottom of your hands touch the ground (straight-legged sit-ups). Sitting); Sit-ups are basically anaerobic exercises, which consume very little subcutaneous fat, and the abdominal muscles are very small. The body does not consume too many calories when repairing muscles that are tense due to exercise.

If you want to lose subcutaneous fat, the following two methods are the best:

If you want to lose subcutaneous fat through anaerobic exercise: mainly high-intensity thigh, upper limb and back muscle training, so after exercise, the body will consume a lot of calories in addition to static metabolism during the repair process (if you have Adequate nutrition).

If you want to reduce subcutaneous fat through aerobic exercise: Variable speed running is the most effective. Currently, micoach and nike based on Android and iOS have designed variable speed running training based on your performance.

If sit-ups are combined with long-term aerobic exercise, then sit-ups have a better effect on reducing the abdomen. Usually sit-ups combined with aerobic exercise can reduce abdominal overweight in two ways. One is the traditional exercise mode: first, the abdominal muscles perform continuous exercises of different exercises, groups and times, and then perform aerobic exercises for at least 30 minutes or longer. The other is the cyclic exercise mode: first do aerobic exercise for 3-5 minutes, then do sit-ups for 1 minute, then do aerobic exercises for 3-5 minutes, then do sit-ups for 1 minute, and then do 8-10 reps cycle. The above two exercise methods can be arranged according to the actual situation.

Finally, I want to tell you that sit-ups combined with aerobic exercise can reduce belly fat faster and better.

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