The 100 Sit-Up Challenge
It sure has been a long time since I have posted and recently I decided I needed to continue doing the thing that acted as a relaxation method and a platform throug which I can share doing what I love.
I must admit, I did stop working out due to my exams but I'm getting back in touch with my fitness and now, with all the time I have, I will utilise it to the best of my ablility to help myself and hopefully, you too! So, let's begin!
Sit-ups, a well known exercise, which isn't appreciated as much as it should be. The first thing I did to get back in touch with my fitness were sit-ups. With my gym membership expiring soon and my eagerness to have some form of exercise, I decided to do the most basic form of exercises, which can easily be done at home. On Day 1, I did 50 sit-ups. Feeling accomplished and inspired, I decided to do sit-ups everyday, but instead of 50, I decided 100.
For the next few days, through the assitance of my mother, I did 100 situps everyday, with a 30 second break every 20 sit-ups.
Here's a more detailed explanation of Sit-Ups in general:
Exercise Data
Type: Endurance Training
Major Muscle Worked: Abdomen
Equipment: Exercise Mat
How To Do Sit-Ups
1) Lay down on your back on an exercise mat, with knees bent, ideally at a 90-degree angle and feet flat on the floor.
2) Place your hands either behind your head or the back of your ears.
3) Lift your torso and bring it to your thighs.
4) Lower your torso back down so you reach your starting position.
5) Repeat steps 1-4 as many times as comfortable, ideally do 5 sets of 20 reps.
*If needed, get someone to hold down your feet while doing the exercise so you don't move*
*Don't lift your neck to bring your body forwards, lift your torso*
What Muscles Get Worked Out
Rectus Abdominis
The Rectus abdominis is a long muscular strap extending from the ventral lower sternum to the pubis. Its purpose is to tilt the rib cage and the pelvis toward each other. The sit-up contraction works the rectus abdominis.
External Obliques
The external oblique muscles are situated on either side of the abdomen and help in the twisting movement of the trunk and contract when doing sit ups. When contracted simultaneously, they aid the rectus abdominis in crunching the rib cage directly toward the pelvis, which is the movement occuring when doing a sit-up.
Tensor Fasciae Latae
The tensor fasciae latae is a muscle of the thigh. Their function is to bend the body at the hips. Usually this is to lift the thigh, toward the torso, but in the case of situps, it's to lift the body toward the thighs. They are weak muscles compared to others so it is good to work them through sit-ups.
Rectus Femoris
The rectus femoris is one of the four heads of the quadriceps. Their primary function is to straighten the leg at the knee. The rectus femoris crosses the hips, attaching to the pelvis, unlike the other three heads. There, it aids the tensor fasciae latae in flexing the hips.
I hope I've convinced you to join me in this easy, but effective challenge to help make you a fitter and healtier person!
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