The frequency ratio of sit-ups determines the effect

Time:2013-04-12 08:32:56

Core Tip: Can sit-ups really help thin stomachs? Many people have such doubts, in fact, to do sit-ups also need to master the correct method, adhere to every day, plus a reasonable diet and appropriate exercise can achieve the effect of abdominal closure! It's not difficult to take in the abdomen. Remember the golden rule of three points, Xiao Manwaist is yours! Firstly, the main function of sit-up aerobic exercise is to enhance the strength of abdominal muscles, enhance the elasticity of abdominal muscles, and also protect the back and improve body shape. The combination of aerobic exercise can consume calories and reduce fat. Here we recommend three aerobic exercises, table tennis, which can take special care of the middle part of the body: the action of swinging the racket is driven by the waist and abdominal muscles, consuming about 192 calories every 30 minutes. Yoga: Yoga sitting posture allows back and abdominal muscles to be exercised accordingly, consuming 200 calories every 30 minutes. Taekwondo: Taekwondo kicking will lead to waist and abdominal fat consumption, consumption of 312 calories every 30 minutes. Second: Perfect breathing Perfect abdomen needs perfect breathing, not only during practice, but also in general. In the course of practice, exhale in the state of rising (exertion) and exhale in the state of withdrawal. In a static state, such as at a 45-degree angle, breathe normally through the chest. Do not hold your breath. Normal state - abdominal breathing, help tighten the transverse abdominal muscles, when inhaling, feel the abdominal cavity upward and inward, full inhalation and deep exhalation. When you sit, stand or walk, you can consciously breathe in the abdomen and form a habit. The process of exertion can only play a role of 20%-30% in abdominal exercises at the frequency of, while the process of regression can play a role of 60%-70%. So when practicing, we should also do it in the proportion of 1:3, such as when lifting the body, counting "1"; when lowering the body, counting "2", "3" and "4".