In the physical education class of primary and secondary schools, sit-ups are one of the most common sports, especially since the third grade of primary school, boys and girls have to participate in the assessment, more than 40 times a minute to achieve excellence. However, a recent rumor about sit-ups has made parents nervous. what happened?
A 25-year-old Taiwanese man felt that he was weak under the neck after doing a few sit-ups. When I was sent to the hospital, I was conscious, but my limbs were paralyzed and my incontinence was incontinent. After examination, the doctor found that the man was sitting on his back with his hand on his head, causing the blood vessels in the cervical vertebra to burst under continuous force and the blood clots pressed against the nerves. After timely surgical rescue, the man recovered his health.
The Wall Street Journal also published a health page on "Why You Can Stop Doing Sit-Ups" on December 21st , saying that fitness experts and military experts are pushing hard to use sit-ups instead of sit-ups. To avoid back injuries, the US military even plans to abolish sit-ups in training programs.
Does the seemingly simple sit-up really have such a big damage to the body?
Can this sport continue to continue?
Sit-ups really endanger health?
The key is not the sit-up exercise itself, but the traditional sit-up action. Straight legs and hands clasping the head to lower the upper limbs are the traditional movements of sit-ups. Nowadays, many people do this when they do sit-ups. It is precisely this movement that is wrong. If you do such an action for a long time, it will damage the three parts of the human body.
The first is cervical spine damage. Due to excessive force on the head, the neck is excessively flexed, which can easily cause neck muscle strain, especially for junior high school students and elementary school students whose body has not yet developed.
Followed by spinal injuries. Sit-ups that are in place can involve the gluteal muscles and the abdominal muscles, which requires a bow back and can easily lead to damage to the spine. This risk is not only for people with poor abdominal muscle strength, but also for those who exercise regularly. They need to do enough sit-ups in their training tasks to make the abdominal muscles extremely tired, which may also cause spinal damage.
The third is the pressure of the gluteal muscles. The main role of sit-ups is to increase the strength of the abdominal muscles, but many are eager to seek too much force, so that the contraction of the abdominal muscles into the contraction of the gluteal muscles, will form the pain of the gluteal muscles.
Expert: It is easy to cause lumbar muscle strain
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According to the requirements of the 2014 edition of the National Student Physical Health Standards, the standard posture of sit-ups is this: the subject is lying on the mat, the legs are slightly apart, the knees are at a 90-degree angle, and the two fingers are crossed behind the head. .
However, professional fitness instructors do not agree with this position.
"People who participate in bodybuilding competitions almost never practice sit-ups." The coach believes that when practicing sit-ups, the main exercises are erector spinae, multi-cleft muscles and lumbar muscles. Those who need to exercise these muscle groups are usually those who are often sedentary, and their waist strength is weak. "When you actually do the action, everyone is holding the back of the head with both hands and pushing hard to drive the upper body to sit up. Compared with the exercise of these muscle groups, the neck and spine are hurt too much. "
For primary and secondary school students and adults, the effects of sit-ups vary. The 32-year-old Mr. Zhou is the latest case. The chief culprit of his low back pain is the gym exercise two weeks ago . At that time, Mr. Zhou practiced the two sets of sit-ups and stretches. Because there was no fitness coach to guide him , he adopted a common practice: holding his head with both hands and driving the upper body, and the result was a problem.
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Mr. Zhou’s waist muscles were actually strained at the time, and the pain lasted for two weeks. “Some patients may also switch to recurrent chronic muscle strain.â€
What is the standard action for sit-ups?
What is the standard action for sit-ups? Hands naturally extend straight on the side of the body or hands crossed on the chest; if both hands are placed on the back of the neck or behind the head, be careful not to hold the back of the neck with both hands. She pointed out that such sit-ups are more difficult, but practitioners should not be greedy. At first, they can make achievements, not hard, and gradual.
China's Hong Kong, Macao and Taiwan regions have changed the traditional posture of sit-ups in various schools, and understand the unscientific reason that "hands hold their heads". However, the major, middle and primary schools in China have not yet made adjustments. In this regard, the education authorities urgently need to introduce standards for sit-ups to protect the health of children.
Want to practice abdominal muscles
In fact, it’s good to practice your belly.
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