Sit-up to reduce belly is a fallacy! Physiotherapist: It's better to swim, run, skip rope to increase the risk of low back pain

Entering the winter, many people can’t wait to warm up with a side stove, eat claypot rice, and lazily do less exercise, it is easy to develop a big belly.

When I have a belly, I immediately think of doing Sit-up, thinking that lying on the ground, flexing my feet, and curling up my body can reduce my belly. It is totally wrong.

To do exercise, you must first recognize the goal. Do you want to relax because you have no depression all day?

Still want to lose fat and reduce belly?

If you want to reduce your belly, you want to reduce belly fat instead of muscle; to reduce body fat, you must do enough aerobic exercise to increase the body's metabolic rate. When the body's muscle mass increases, it can increase the fat burning ability and help the body Reduce fat.

Written by: Lan Fang, Medical Consultant, Hong Kong Registered Physiotherapist

On the contrary, Sit-up does not move the joints and muscles of the whole body without aerobic exercise, and rarely sweats and gasps. Moreover, Sit-up trains hip flexors more than abdominal muscles, even if you do a hundred dozen reps , It didn't help to reduce the belly.

Sit-up can make the back waist and front abdominal muscles imbalance and increase the risk of low back pain

A balanced physique emphasizes good posture and even distribution of muscles. The muscles of the whole body must be taken into account during training to have an effect; while Sit-up only moves the front center of the body, and ignores the training of the back body, which will make the back waist and front abdominal muscles imbalance and increase Risk of low back pain.

Many people do Sit-up in the wrong posture. They only flex their waist and hips instead of using abdominal force to roll up the body, which also increases the risk of injury.

Clinically, many patients have been injured during Sit-up. For example, due to prolonged periods of inactivity, they have become fat after the epidemic, especially having big belly, so they are frantically doing Sit-up to reduce their belly.

Some patients proudly say that they do 50 or even 100 Sit-ups a day, but the result is that the waist is injured, such as ligament injury, intervertebral disc herniation or straining of the waist muscles, which requires a certain period of treatment.

Squat, lunge squat strengthen the lower extremity muscles to help fat burning

Everyone needs to change their minds. It is necessary to reduce the belly not only to move the position of the belly, but to move the whole body.

Since Sit-up is not for cellulite reduction, what exercise should be done to remove cellulite? It is actually very simple, it is aerobic exercise, such as running, swimming, skipping, climbing stairs or sloping roads; it takes at least 30 minutes a day to do it The intensity of gasping, sweating, and "speaking to the point" is only useful.

If you have enough energy to do 50 to 100 Sit-ups a day, it is better to use this ability to do other muscle-enhancing exercises, such as squats, planks, side planks, butt lifts and lunges, especially squats and lunges can be strengthened The large muscles of the lower limbs help to improve the fat burning ability.

To lift the upper body and upper limb muscles, you can do palm pressing and bell exercises; as long as the strength and weight are sufficient, the abdominal muscles are also forced during the exercise to increase the volume of the abdominal muscles and the line.

Pull-ups are another option, but the physical and technical requirements are higher, and not everyone is capable of doing it.

But the most important thing to remember is that you must have the correct posture in any exercise to avoid injury.

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