dfefew: 仰臥起坐能減肚子嗎來看看就知道

仰臥起坐能減肚子嗎來看看就知道


4 hours ago

  在我們日常生活中,仰臥起坐起運動項目之一,這個運動既簡單又方便做,那您知道仰臥起坐能減肚子嗎?仰臥起坐減肥的注意事項有哪些呢,仰臥起坐的正確的做法你有掌握嗎?接下來就和小編一起去了解一下吧。

  仰臥起坐能減肚子嗎

  仰臥起坐不僅能有效鍛煉直肌,還更能鍛煉腹部的外斜肌以及腰背部的豎脊肌,能夠快速有效的減少腰圍、降低體內熱量。不但可以消耗腹部的脂肪,減掉肚子上多餘的贅肉,緊緻腹部的皮膚,而且還可以保證卵巢正常排卵和宮腔保健。

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  實踐也證明,仰臥起坐屬於週期性動作,可以加強和結實腹肌,但要達到瘦腰腹的效果需要掌握正確的方法。



  仰臥起坐減肥的注意事項

  1、做仰臥起坐時雙手不要抱頭,否則會導致背部彎曲,腰椎間盤壓縮,使脊椎受損。因為下意識地雙手用力抱頭,在無形中加重了頸椎的壓力。做仰臥起坐時,如果兩腿伸直,危害嚴重,這種鍛煉姿勢會在脊椎產生3300牛頓的力,從而使腰背受傷。

  2、為了在大程度上放鬆臀屈肌,避免腰部和脊椎的損傷,做仰臥起坐時,應屈膝平躺,讓同伴扶住小腿,起身的同時,雙腿向後用力。

  3、初學者、老年練習者,如果想達到減去腹部贅肉的目的,就要控制住節奏,避免一開始就做很多次數的仰臥起坐,導致肌肉酸疼。初可以嘗試一分鐘做5次,此後慢慢增加,直至達到30次左右。

  4、30歲以下的女性,很多是出於防止婦科病的目的練習的,這時頻率好控制在每分鐘45~50個。

  5、仰臥起坐的數目好隨年齡的增加而遞減,50歲以上的人一分鐘做25個仰臥起坐就可以了。

  6、有一定健身基礎的練習者,更多的是想通過練習達到增強腹部力量的目的,要保證一分鐘做60次左右。

  7、初學者若利用健身球做仰臥起坐,將健身球置於腰部,不但保護了背部和腰部,還使腹部得到充分鍛煉,有助於提昇運動時身體的穩定性。

  8、身體素質好的人,可以增加負重,頭朝下躺在斜板上,頭部低於重心,運動效果更好。

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  仰臥起坐的正確的做法

  1、配合呼吸

  任何運動都要配合呼吸,尤其是有氧運動,肌肉在氧氣充足的情況下運動得更有效率,更能燃燒脂肪。進行仰臥起坐時,起的狀態用力呼氣,向下退的時候吸氣。在平時生活中,也可以經常採用腹式呼吸,不僅有利於腸胃蠕動,還能增加肺活量。

  2、手不要放在腦後

  很多人做仰臥起坐時會把雙手交叉放在頭後,這樣做起來會更快更省力,這也許是學生時代體育考試留下的習慣。但是既然想通過仰臥起坐減肚子,就不能藉用手部的力量,你可以將手交叉放在胸前或者把手放於耳側。

  3、停留在45度角處

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  仰臥起坐並不是做得越完整效果越好,當身體與地面呈45度角的時候,腹部的肌肉運動量是大的。所以做仰臥起坐並不是看姿勢有多完整,而是要看身體與地面呈45度角的時間有多長,只有讓這個時間盡可能的長,才能在短時間內讓腹部肌肉得到多的鍛煉,從而減掉肚子。

  4、速度適宜

  也許在體育課考試的時候,仰臥起坐一分鐘之內做得越多越好,但是在減肥的時候,速度快並不能起到很好的減肥效果。因為速度越快,腹肌受到的壓力也會越小。所以放慢速度才是正確的鍛煉方法。


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