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Sit ups are great for strengthening your tummy muscles and enabling you to lead a fit and healthy life. Which is an excellent way to strengthen your core, which is very important for your strength and balance. To properly perform sit ups and gain optimal results from them, you must first learn how to execute them correctly. That is knowing how to stand, how to move correctly.
Start by laying back flat on the sit up Fitness Bench by Jiangsu Top. Have your feet grounded on the ground. Bring your arms up and place your hands gently behind your head. Whatever you do, keep your elbows opened to the side to protect your shoulders and neck. After that, suck in your stomach. You want to suck your belly button back toward your spine. Then, slowly bring your upper body up towards your legs. To not throw your head forward or use your arms to push up. This can necessarily be quite a heavy burden on your neck and shoulders and can be uncomfortable or even painful.
Exhale as you rise your upper body. This allows your body to understand that you are exercising, and to become more relaxed with it. You essentially suck your tummy tightly as you come up. This is going to build-up your tummy muscles. When you have gotten as high up as you can go, you slowly lower yourself back down to the ground. Breathe in as you lower yourself. It helps to keep your movements fluid and controlled.
Common Mistakes to Avoid
Having learned how to do sit up, below are common mistakes that many beginners make: It is crucial that you avoid these mistakes as they can result in injury or reducing the effectiveness of your workout.
Sit Ups: One big mistake people make with sit ups is inappropriately lifting their legs off the bench. This relates to lower back discomfort and results in a less effective workout. Never forget your humble beginnings. This device will ensure that you are in proper form and balance.
It also is a very common mistake to lift your head with your arms instead of with your tummy muscles. Which puts unnecessary stress on your neck and shoulders? You should never do that, instead, you need to place your hands behind your head and concentrate with your belly, to bring your upper body up. This way, you'll be using appropriate muscles and avoiding injury.
Biggest mistake one can do is rushing through their sit ups. Rushing through the exercise not only makes it less beneficial, it also raises your chances of injuring yourself. Rather, concentrate on moving as efficiently and cautiously as possible. Goes on, take as much time as needed with each sit up, and center on your frame. To help you perform the exercise accurately and avoid injuries.
How to Keep Improving
Now that you know how to do a proper sit up, you can focus on doing them more frequently and doing them more quickly. You should always push yourself to get in better shape.
Another method of doing this, is by by having dedicated goals. Decide how many sit ups you will do in one minute, or how many sit ups you will do in a day. Some people go through the not-so-easy efforts of writing down the goals and tracking the steps taken towards its accomplishment. I really like setting goals you can measure, initially you feel so far away from it.
A second way is to carry your sit up type. You might insert in sit ups with a twist or side plank sit up to really target a muscle group. Mixing things up keeps your muscles on their toes (pun intended) and helps make working out a lot less boring. A great way to avoid boredom, which leads to not completing your workout program.
Advanced Sit Up Variations
Once you are confident with regular sit ups, you can move onto some harder variations to really test yourself. This workout bench makes your workout renewed and more fun and helps you improve even more.
A leg raise sit up is one of the more difficult sit ups to do. For this exercise lie on your back with your legs extended straight out in front of you. Then, move your legs up to your head, and raise your torso to your legs. It uses your core for balance while using your legs — getting a great workout for both the legs and the tummy all in one exercise.
A more advanced version is the Russian twist sit up. For this exercise, position yourself in a traditional sit up position. Sit up, rotate your torso to one side, and touch your elbow to the opposite knee. And repeat on the opposite side. This is an ideal engagement exercise for your core but adds a twist for variation.
