3 dangers caused by not paying attention to doing sit-ups to train abdominal muscles

　　Among so many abdominal muscle training plans, you may have the deepest impression of sit-ups. However, if you want to train your abdominal muscles, sit-ups are definitely not the best exercise, because if sit-ups are not done well or correctly, they will cause other harm to your body.

　　1. Neck pain

　　Many friends do sit-ups and feel no pain in their abdomen, but their necks hurt. Because when we do sit-ups, we habitually hold our heads with both hands. Because our abdominal muscles have no strength, we forcefully pull our heads up with our hands to stand up, which puts too much pressure on the cervical spine, so we feel neck pain. If you do this for a long time, it can easily cause cervical spondylosis.

　　2. Back pain

　　We often talk about sit-ups hurting the waist. During the sit-up phase, the abdominal muscles contract concentrically, while the erector spinae muscles of the back, which are antagonistic muscle groups, contract eccentrically. Therefore, sit-ups themselves will cause waist pain due to stimulation of the back.

　　In addition, the abdominal muscles are physiologically responsible for curling the trunk, but when many people do this movement, their backs are stiff, straight up and down, and the abdominal muscles are not curled. This not only fails to train the abdomen, but also causes back pain.

　　3. Fix your feet

　　When we were young, when we did sit-ups, another classmate would hold your legs down and you would sit up there. Today's sit-up boards will also immobilize your legs. This will actually greatly reduce your exercise effect, allowing your more developed leg muscles to exert more force, while the abdominal force will be much less.

　　Therefore, a correct sit-up is relatively difficult to do. You must bend your knees, keep your legs unfixed, do not put your hands on your head, and keep your abdominal muscles curled during the exercise. Therefore, when training abdominal muscles, it is now more recommended to only do abdominal crunches, that is, half-way sit-ups. The hands are rarely placed on the head, but placed next to the ears or other positions.

　　Explanation of sit-ups:

　　When doing the action, hold your head with both hands, first rely on abdominal muscle contraction, lift the upper body, and touch the two knee joints with the two elbows to complete a complete action. The practice of sit-ups mainly improves the number of sit-ups by improving the strength and regularity of the abdominal muscles.

　　Auxiliary movement exercises:

　　Improve the strength of your abdominal muscles through hanging leg raises and standing on the spot or raising your legs on the spot, and slowly increase the number of sit-ups.