Sit-ups... Instead of helping to lose belly fat... I can't believe they can actually damage the spine and the muscles around the spine!!!
Children also often do sit-ups in Taekwondo...
I remember doing sit-ups even when I was in school... it was a mandatory part of the physical fitness test;;;
The exercises I once thought were good might actually do more harm than good...
I need to find the right exercise methods again, ones that suit my age and are suitable for me!!
Anyway... strength training is essential... taking notes on half crunches and burpee tests.
The U.S. military also excludes sit-ups from the fitness test.
![윗몸 일으키기 대신할 수 있는 하프 크런치는 바닥에서 허리를 많이 떨어뜨리지 않아야 한다. [사진=게티이미지뱅크]](https://imgnews.pstatic.net/image/296/2024/07/05/0000079565_001_20240705103617880.jpg?type=w647)
Sit-ups = An exercise that anyone of any age or gender can easily do because it strengthens the abdominal muscles. However, this exercise can damage the spine and the muscles around the spine, so caution is needed.
Bob Fisher, a rehabilitation specialist in Southampton, USA, explained, "People with weak core muscles that make up the torso who frequently do sit-ups can put strain on the spine and cause lower back pain," adding, "If the muscles that lift the upper body are insufficient, the weight of the upper body is supported by the lower back."
People who do not have enough muscle strength to support the weight of their upper body may experience pressure on the spinal bones when doing sit-ups. At this time, the intervertebral disc (disk) between the spinal bones can press on nerves, causing pain.
If symptoms worsen, a herniated disc can develop from the disc protruding from the vertebral bone, so caution is needed. Because of this, the U.S. military authorities excluded sit-ups, which were a major part of their fitness tests for soldiers.
So, how should I exercise to lose belly fat or strengthen my abs without damaging my spine?
Half crunches are similar to sit-ups, but the difference is that the lower back does not lift off the ground much. Bob Fisher said, "Sit-ups lift the upper body almost 90 degrees, but with half crunches, you only need to maintain an angle of about 20 degrees," and advised, "When doing a half crunch, being about 5 to 6 inches (12 to 15 cm) off the ground is the correct posture."
Burpee test = The burpee test is an exercise to develop agility, involving repeatedly going from a standing position to a push-up position by placing your hands on the ground. It starts with standing upright, then placing your hands on the ground and moving into a push-up position, and then returning to the original standing position.
It is known that this exercise can significantly burn calories in a short period of time, making it effective especially for people aiming to lose weight. However, if you have experienced back pain in the past or are currently experiencing back pain, it is advisable to avoid doing the burpee test exercise.
Experts say, "Burpee tests are a high-intensity aerobic exercise that uses all muscles in the upper and lower body, but caution is needed as it can cause stiffness in the ligaments or muscles around the waist," and they recommend, "If you want to burn calories, walking or running exercises are better."
It involves alternating between intense exercise that causes a rapid increase in heart rate (heart pounding) and about half as intense aerobic exercise. After 20 seconds of high-intensity exercise, walk for 10 seconds, repeating this cycle for 4 minutes. Typically, HITT workouts can be performed on a treadmill or similar equipment.
Experts say, "There is research indicating that even if you stop exercising briefly, your body mistakenly perceives that it is still exercising and continues to burn calories," and added, "This exercise is good because it allows you to burn the maximum calories without putting strain on your waist."
