How many sit ups can you do in a minute? Don't underestimate this simple test. It's the best way to reflect the strength of your waist and abdomen. If the test is not up to the standard, it may mean that you have too much belly fat, poor body control and stability, even the posture is not beautiful!
Strong abdominal strength, good stability. The main function of sit ups is to enhance the strength of lumbar and abdominal muscles. 'Li Xiangru, director of the social sports department of Capital Institute of physical education, told life times that abdominal muscles belong to the core muscle group in the body, and full exercise of muscles here can effectively enhance the stability of the body. In other words, people with strong abdominal muscles will not have a poor overall physical fitness. 'said Li Xiangru.
While strengthening abdominal muscle exercise, sit ups can also stretch the spine and exercise back muscles, which plays a good role in improving posture. 'if you have poor body stability, you will feel loose when you walk; if you have poor back muscle strength, you will easily have a hunchback. 'said Li Xiangru.
In the most popular family fitness law in the United States, sit ups are also listed as one of the important movements. Studies in the United States have pointed out that sit ups can not only tighten abdominal muscles, but also stimulate abdominal blood circulation, so as to better protect the organs in the abdominal cavity.
How many sit ups can you do in a minute? Don't underestimate this simple test. It's the best way to reflect the strength of your waist and abdomen. If the test is not up to the standard, it may mean that you have too much belly fat, poor body control and stability, even the posture is not beautiful!
One minute sit up is a good way to measure waist and abdomen strength. In the national physical fitness test standard, one minute sit up is very important to test whether the physical fitness is up to standard. Li Xiangru pointed out that it is easy to test the strength of waist and abdomen muscles and the ability to work continuously through sit ups. During the test, the subjects lie on their back on the mat, their legs are slightly separated, their knees are bent at 90 degrees, and their hands are naturally placed on both sides of their heads. At the beginning of the movement, it should be noted that both elbows touch or exceed the knees, and then return to supine, and the double shoulder blade touch pad is completed once. If the subjects use the strength of elbow support pad to complete sitting up, or the elbows do not touch or exceed both knees, they can not count.
According to the test standard, for women aged 20-24, 16-25 are qualified and 26-36 are excellent. For every 5-year-old increase in age, the quantity standard will decrease by 1-2. Generally speaking, the average number of adult women under 40 is 20. Li Xiangru said that men can also take the test, and the number should be increased by about 5-10 on the basis of women.
Don't do sit ups too fast or too fast. Due to the lack of exercise, many people may not be able to do 20 in a minute, so we should strengthen the exercise. "Li Xiangru pointed out that when practicing sit ups, we should first correct each posture and step by step.
Li Xiangru points out that the common mistake people make is to do sit ups quickly and violently. Many people think that this can strengthen the training of abdominal muscle strength, but they don't know that it will make the possibility of pulling muscles more; in addition, when sitting up, the body will inevitably deviate from a certain direction, which will also make the abdominal muscles exercise unevenly. Try to control the direction of sit ups, slow down and adjust breathing.