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更新日期：2018-06-12
檔案大小：5.1M
目前版本：1.1.2
版本需求：Android 4.0 以上版本
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Sit-up (or straightening) is a commonly used abdominal endurance training exercise to strengthen and tone the abdominal muscles. It is similar to a crunch (the crunches target the rectus abdominus and also work the external and internal obliques), but the sit-ups have a greater range of motion and condition the extra muscles.
If done carefully, sit-ups can help build your abdominal and core muscles. Best of all, you do not even need special equipment to do them. Once you get the basic form, you can try variations to make your workouts even more effective. Be sure to use the proper form, as sit-ups can cause neck and spinal injuries.
To sit down, start by lying down on the floor with your knees bent 90 degrees. Place your fingers behind your ears or cross your arms over your chest. When you're ready, lift your torso as far as possible to your thighs, keeping your feet flat on the floor. Finish by gently lowering your torso to the ground. To learn different variations of sitting, you can do, like twisted and weighted righting.
The sit-up begins with bedding with the back on the floor, usually with arms on the chest or hands behind the head and knees bent to try to reduce stress on the muscles of the back and spine, then to raise the upper and lower vertebrae. the ground until everything above the buttocks does not touch the ground. Some argue that situps can be dangerous because of high compression lumbar load and can be replaced by crunch in exercise programs.
Bodybuilding exercises such as sit-ups and push-ups do not cause fat reduction. Winning a "six pack" requires both abdominal muscle hypertrophy training and fat loss on the abdomen, which can only be done by losing the body fat as a whole.
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