The right way to sit-ups and breathing

  Don't put her hands when doing sit-ups, or can cause back bend, lumbar compression, damaged spinal cord.Besides, her hands hard mechanically, in virtually increased the pressure of the cervical spine.In addition, when doing sit-ups if two legs straight, the harm is more serious, according to the measurement, this exercise positions will produce 3300 Newton, the force of the spine so that the lower back injury.Czech physiologist operator lardy m son young doctor advice, in order to relax the flexor muscle in the largest extent, avoid the waist and spinal cord injury, to do sit-ups, should bend your knees lie on your back, let with companion hold crus, and at the same time, double leg is backward.

   Correct sit-ups need cooperate breath: legs bent into 45 degrees, feet parallel to the ground;Hands on surface of the thigh, stood up, his hands move to the knee, or both hands near the temple;Neck and shoulders let loose, head straight, chin and chest separation;Abdominal muscle, shoulder slowly lifted off the ground, breathe out at the same time;Keep body bent 2-3 seconds, then slowly back to the starting position, inhale at the same time.

 Lie on your back (stomach:
Pure torso flexion movement, no hip joint activities, the original is dynamic muscle rectus (that is, people often say that abs)

  Volume of abdominal right way: lie low is on the mat, knee bent 90 degrees, hands can cross on his chest, can also be a fuels gestures on the two side of the temple, but does not squeeze the temple.Or his hands, but in the process of action hands can not force pulling the head, so for a long time will cause cervical pain.Breathing, breathing in use of the power of abs rolled up the upper body, when the thoracic out of the ground, lumbar clingy ground, stop action, keep 1-2 seconds, restore.Follow in the next step.In the process of the lumbar spine can not leave the ground.

In terms of volume relative to the abdominal crunches better security.And can better train our rectus.