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 |  موضوع: How to Do Sit Ups to Get the Best Result الثلاثاء أغسطس 23, 2011 2:58 pm | |
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Sit
ups can be a great addition to your exercise routine, but if you do not
do them correctly, it will simply be a waste of time. The following
article will tell you the right way to do sit ups, so that you get the
best result.
When the mirror on the wall tells you that your
waistline is increasing, and you desperately need to tone it down, the
first exercise that might come into your mind is the "sit up". It has
been a significant part of the exercise regimes of several bodybuilders.
I also know several people who say that sit ups are useless, and they
do more harm than good. Now, on one side you have expert bodybuilders
doing sit ups regularly, and on the other side you have people
criticizing sit ups, why does such an antithesis exist? Well, the answer
is simple, if you do not do a sit up right, you will never benefit from
it. A wrong sit up will just cause fatigue, and it may also injure your
back.
What can Sit Ups Do for You?
This is the first question
that you should ask, before actually including sit ups in your workout
routine. The prejudice that sit ups solely can get you those "six-packs"
easily, is wrong! The purpose of sit ups, is to strengthen your abs,
and not to burn the flab on your tummy. A lot of people think that fat
loss can be localized, and this misconception leads them to believe
that, they can rid of the fat on their stomach by doing sit ups. The
point you should realize here is that, doing sit ups, will strengthen
your midsection, but you will not be able to see a single "pack", if you
do not perform exercises that will facilitate the overall body-fat
burning. One more thing, sit ups and crunches are not exactly the same!
What is the Right Way of Doing Sit Ups?
Sit
ups are a very common sight in the gym, but if you observe keenly, you
will find that most of the sit ups are going wrong. This is a reason why
you find people who do 50 sit ups a day, for several months, but still
find no heartwarming results. To get the best results, you should know
the right way of doing a sit up. Here is the apt way:
Lie on a padded surface, completely flat.
Bend your knees, such that they roughly make an angle of 90 degrees.
Keep shoulder distance between your feet.
Your feet should be completely flat on the ground.
You can keep your hands parallel to the floor, or on your chest, or just rest your fingers on the back of your head.
Now slowly raise your torso towards your knees.
Make sure that you are just using the abdominal muscles.
Hold your position, when you reach approximately 40-50 degrees above the surface, for 5 seconds.
Then slowly go back to the surface.
Remember to exhale while going up, and inhale while returning to the surface.
Do minimum 5 repetitions, in the beginning stage, you can increase the repetitions later.
How to Get the Best Results?
Here are a few things that you should remember to optimize the results:
Increasing the speed of the movement of your sit ups is useless.
Ask someone to hold your feet firmly while you are doing a sit up.
Do not jerk, and keep the movement as slow as possible.
You can increase the intensity of your sit ups once you feel comfortable.
Sit ups with straight legs may cause problems to your back, so avoid them.
If your stomach is full, never do a sit up, else you might throw up!
Accompanying twists (like right elbow to left knee) with sit ups is not beneficial.
The bending of the knees is to avoid the influence of the hip flexors, in the sit ups.
Do not interlock your fingers behind your head while doing a sit up.
In addition to sit ups, perform other fat-loss exercises.
I recommend you to take half a minute gap between each set.
Sit ups should be done regularly, to get the desired results.
It
is not difficult to do sit ups, right sit ups will strengthen your abs.
If you experience any back pain while doing sit ups, stop! Sit ups
coupled with a good exercise routine will give you fabulous abs that you
always dreamed of.
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