Benefits of Sit ups – Doing work out as a physical activity can be used as a powerful enough way to burn calories, make the body fitter, and even to unwind after work. Has Sinaumed’s ever tried it?
As is well known, sit ups are a simple type of exercise that Sinaumed’s can try anywhere, whether at home, at the office, or in the park. Sit ups are a type of sport or physical activity that Sinaumed’s can do anywhere and are useful for training various types of muscles, such as the abdominal muscles, hips, waist, and chest.
This one movement is very common for those who want to get the ideal body shape. Sit ups are a sport that does not require special skills. Sit ups are basic exercises that can be done to build abdominal muscles and maintain body weight. Sinaumed’s can get various benefits from sit ups when doing them regularly.
What Are Sit Ups?
Sit ups are one of the basic exercises with movements that focus on the hips and buttocks. In addition, the sit-up movement is also identical to the body that is on its back with the knee position directed upwards. This exercise technique actually has the goal of strengthening the abdominal muscles.
Sit ups as a physical exercise are able to expedite fat metabolism in the abdomen to overcome complaints of excess abdominal circumference. It can be said that sit ups are an isometric muscle contraction exercise with the initial position lying on your back.
Even though it is classified as a basic exercise, it turns out that sit ups are able to provide various benefits for the health of the body. Curious what are the benefits of sit ups for body health? Check out the full review in the following article.
15 Benefits of Sit ups for Body Health
1. Increases Muscle Mass
Sinaumed’s can benefit from sit ups when doing them regularly and regularly. Routinely doing sit ups is believed to be effective for toning and increasing muscle mass.
Having healthy muscle mass can make the body fitter. Sinaumed’s can feel the benefits of this one sit up , especially in the muscles of the hips and abdomen.
A study found that doing sit ups routinely and regularly can reduce the risk of sarcopenia in the elderly. Sarcopenia can be interpreted as a condition in which muscle mass decreases in effectiveness due to increasing age or aging of the muscles.
2. Improve Body Balance
Sit ups as a contraction exercise for the muscles of course involve several parts of the muscles, for example the hip muscles, pelvic muscles and lower back. Doing sit ups regularly is believed to have a good effect on improving the body’s balance ability.
The back, abdomen, shoulders, arms and hips will become more balanced when you routinely do sit ups correctly. In that case, doing sit ups without using equipment can strengthen the abdominal muscles and lift the weight of the body. This basic exercise can maintain good balance to avoid the risk of injuring yourself from falling.
3. Beautify the Shape of the Stomach
Sit ups can be categorized as a muscle exercise on the core muscles or the core of the body. Doing sit ups regularly is believed to be effective in making the abdominal muscles flatter and firmer. The benefits of this one sit up can also be maximized by doing aerobic exercise which is useful for burning belly fat.
4. Burn More Calories
In addition to shaping and beautifying the shape of the stomach, doing long-term sit-ups has the benefit of burning more calories. Sit ups can burn the body’s calories effectively, it can be concluded that sit ups are one of the most suitable physical exercises for Sinaumed’s who want to lose weight without going on a strict diet.
5. Maintaining the Metabolic System
The body requires an appropriate metabolic system to process various types of substances that enter the body. Various types of hormones, one of which is growth hormone, are also involved in the metabolic system.
The remnants of the metabolic process will gather in several organs of the body when the metabolic system is not running smoothly. Sit up movements are believed to be able to maintain the continuity of the metabolic system in the body.
This basic exercise will build all the muscles in the abdomen. The supply of oxygen will push the blood and help the metabolic system in the body when all the abdominal muscles are working actively.
6. Maintain Digestion
Basically humans as living beings need food as a source of energy. The food will be processed by the digestive organs, which starts from the esophagus to the intestines.
The intestinal organs are one of the parts of the digestive tract that are often disturbed. Leftover food that collects in the intestine can increase the risk of inflammation or intestinal cancer when there is a lack of fiber.
7. Improves Posture
Sinaumed’s’ body will look more proportional when he has good posture. Sit up movements can reduce the risk of muscle, joint and scoliosis injuries and are useful for improving posture.
However, Sinaumed’s is advised to stay away from sit up exercises when experiencing a pinched nerve or back pain. Doing sit ups when you have back pain complaints can make your back muscles tight.
This is because sit ups can exacerbate the symptoms of back pain that are being experienced. Sit ups have to improve posture, can reduce muscle tension, reduce pain in the muscles, improve breathing, and also to increase energy.
8. Launching Blood Circulation
Sit ups can improve blood circulation, the function of which is to meet a certain amount of oxygen and can be a way for the blood to work optimally.
The body’s metabolic system will be bad when humans experience a lack of oxygen in the blood. This condition can trigger various types of diseases, such as kidney failure and heart attack. Sinaumed’s can do routine sit ups to improve blood circulation.
9. Hip shaping
In general, women naturally want beautiful hips. Doing sit ups regularly can form beautiful hips and low fat content.
All the muscles in the body will become stable when doing sit ups regularly . In addition, sit-up movements can prevent various bone and muscle problems in old age.
10. Exercising the Core Parts of the Body
Sinaumed’s can train the core of the body by doing sit ups regularly. Strengthening and tightening the core of the body is one of the goals of sit ups .
Doing sit ups regularly can reduce the risk of injury and back pain. In addition, Sinaumed’s can get the benefits of sit ups , namely to make the body lighter and more agile when carrying out daily activities.
11. Improves Athletic Performance
Doing sit ups regularly can certainly form the core of the body. Sit up movements can provide better alignment of posture, stability, and body shape. Then sit ups as a muscle contraction exercise can provide a good opportunity to perform physical and athletic activities without feeling tired.
12. Increases Flexibility
Sit up movements , one of which can move the spine, can help to relax stiffness. This movement will automatically make your back and hips more flexible.
This basic exercise can increase mobility, reduce tension, and reduce body stiffness. Sit ups have been believed to be able to increase flexibility and reduce stress, increase energy, and improve concentration.
13. Strengthen the Diaphragm
Sit ups are an effective physical activity to train diaphragmatic breathing. Having a healthy diaphragm can reduce stress, improve breathing patterns, and increase athletic endurance. Routinely doing sit ups has been shown to bring benefits in improving respiratory function and strengthening the diaphragm.
14. Increase Cardiovascular Endurance
Doing sit ups regularly is believed to be effective for strengthening the heart muscle. The heart is one of the most important organs in the circulatory system.
15. Reducing the Risk of Injury and Back Pain
Sinaumed’s can strengthen the muscles of the lower back, pelvis, hips, and abdomen by doing regular and regular sit-ups . Sinaumed’s can also help the body’s muscles to work together and stabilize the body and protect yourself from all kinds of injuries.
When you have strong core muscles, Sinaumed’s can reduce your risk of developing muscle spasms, back pain, and injury. In addition, sit up movements are also believed to be effective for training the flexors of the abdomen and hips.
These flexors become one of the most important stabilizing parts in daily activities such as bending and turning. Sinaumed’s needs to ensure that the sit-up movements that are carried out must be correct to get this one benefit.
How to Do Sit ups Correctly
To avoid damage or injury to the body’s muscles, Sinaumed’s is required to do sit ups correctly and not overdo it. Follow these steps to do the right sit ups :
- Sinaumed’s can start the sit-up movement by lying on his back.
- Then bend your knees and feet flat on the floor to stabilize your body.
- Then place your hands near your ears or in a cross position over your chest.
- Make sure to engage your core when doing sit ups .
- Next, lift your body towards your knees using your abdominal muscles.
- Do this movement while exhaling.
- After that, lower your body back to the lying position on your back as before.
- Repeat the movement until completing the specified set.
Sinaumed’s can do sit ups up to 10 times a day when just starting to practice. Then Sinaumed’s can add it gradually according to the body’s ability. Sit ups are a fairly easy movement to do. This movement is very suitable for beginners who want to get effective benefits.
Sit up variations
Sit up variations can make Sinaumed’s have various choices to do one of these sports movements. With variations in doing sit ups , of course Sinaumed’s will not feel bored when he is going to do the movements to build the abdominal muscles.
However, with a variety of sit-up movements , it’s not just the abdominal muscles that will be trained. However, the chest, hip, and waist muscles will still benefit from the sit-up movement .
So what are the variations of sit up movements ? There are at least four sit up movements that Sinaumed’s can do at home without the help of tools.
1. V-Ups
This movement makes Sinaumed’s’ stomach shaped like the letter V, to be precise from the hips to the waist. This movement is done when the body lies on the floor while stretching the arms to the sides of the head. Then lift Sinaumed’s’ leg up to form a V shape.
Continue the movement by raising Sinaumed’s’ hands until the body resembles the letter V. When finished, return the body to its original position and repeat several times.
2. Standards Crunch
The standard crunch is a sit up movement in which Sinaumed’s lies down and seems to meet Sinaumed’s’ body , then puts Sinaumed’s’ hands back like an elbow. Sinaumed’s can then start lifting Sinaumed’s’ body and directing him left and right.
While lifting the body, Sinaumed’s can slowly inhale and release his breath. While moving your shoulders up as if you were being lifted by Sinaumed’s , you can get rid of tense stomach muscles. Then do the movement as if bending the neck. Then, finally take a slow breath to the original position again
3. Bicycle crunches
The next movement is a mixture of sit ups while cycling as well as crunches . The name of this variation is bicycle crunch . This movement can also be done to train the coordination of the abdominal muscles simultaneously until they become stable.
Furthermore, the muscles in Sinaumed’s’ hips and waist can be more evenly distributed and their shape is clearly visible. Sinaumed’s can start this movement by laying Sinaumed’s’ body flat on the floor. Then Sinaumed’s can put Sinaumed’s’ hands under his head and start lifting his legs until they are fully lifted and hold. Raise the leg alternately from the right foot to turn to the left knee and vice versa.
4. Full sit ups
Then there is also a sit-up movement , namely with the body position attached to the floor, but lifting Sinaumed’s’ upper body to a half-sitting position. Make sure all the strength is focused on the Sinaumed’s abdominal muscles .
Then hold it until Sinaumed’s is really tired and sweating. Then raise your body position again so that Sinaumed’s’ stomach looks flatter.
So, those are more or less the various sit up movements that Sinaumed’s can follow. Of course sit ups are very useful in many ways, such as reducing levels of fat in the body, maintaining body stamina, building chest muscles, and forming more beautiful hips.
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