How to do sit ups to train the abdominal muscles

How to do sit ups that are good and true can train and build abdominal muscles become beautiful. Some say to shrink the stomach, you have to do sit ups. The statement is wrong, because sit ups can not burn fat. But sit up serves to sculpt the stomach becomes more beautiful.

So for those of you who still have a distended stomach, should burn fat first by running or jogging, cycling and swimming.

There are a few things you should look for before starting a sit up exercise:

  • Ask for help from friends if you find it difficult to keep your heels on the floor.
  • Perform a good breathing right when doing sit ups, exhale through the mouth when lifting the body and inhale through the nose when the body down.
  • For beginners or who are just starting sit ups, should not be excessive and do only a few times for the muscles are not interested.
  • After a strong stomach, you can add variety and number of exercise portion reps. But do not overdo it in doing the exercises.

Avoid sit-up exercises if you are diagnosed with osteoporosis, because bending the spine in a sit-up position can increase the pressure on the bones and risk stress fractures or stress-induced fractures.

 How to Conduct Sit Up is Good and Right:

  1. Initial step, bend the knee with the ball of the foot and the heel is placed flat to the ground.
  2. Place your hands over the opposite shoulders, so that your arms cross over the chest, or behind the head as shown in the picture above. It lets you reach the central rise point.
  3. Tighten your abdominal muscles gently by pulling your navel towards your spine.
  4. Keeping the heel fixed on the floor and toes flat on the floor, gently lift and gently lift the head first, followed by your shoulder blade. Focus your eyes on your bent knees, while contracting your abdominal muscles gently. Pull your body off the floor until you reach a ninety degree angle, or when your elbows are above, or past the knee.
  5.  Stay in this position for a moment. Gently lower your body back to the floor but try not to stick your back to the floor but slightly curved at a distance of several centimeters above the floor.
  6. Repeat steps 3 through 5 to continue the exercise. If you are just starting a sit up exercise, do it only 2-3 times and gradually increase the number over time, as your body strength increases. Hope you can also lose weight!

Common mistakes that often occur when doing sit ups

1. If you choose to place your hands behind your head while doing sit up exercises, you should not push your head forward while lifting your body. This often happens unconsciously when you start to get tired. Make sure the head stays straight while practicing.

2. Do not try to touch the forehead on the knee. Because this can excessive pressure on the bottom. When you can not keep your feet on the floor, you usually spend extra energy doing sit ups. And most of this effort relies on the strength of the thighs and not the stomach anymore that becomes the target of the exercise. So you will not get the maximum exercise effect.

The only way to build muscle is to force the muscles beyond the limits of endurance. But keep in mind, when you do a lot of sit-ups to the point you start to feel a stinging sensation in your stomach, then you’ve been practicing too hard. Better to stop immediately because your body condition will start to deteriorate and you will not be able to do sit-up correctly.…

The Most Popular Sports Branch in the World

Most Popular Sports in the World is a bodybuilding activity that aims to train our body to be healthy and strong both physically and mentally. Many of us who make sports as a fun Hobby, there is also a routine for a healthy body, but many also make sports as one of the business activities that generate income or make it a working profession.

At the International Olympic sports championships, there are 54 sports competed, each with 39 sports in the summer and 15 sports at the Winter Olympics. The popularity of different sports, there are many fans there are also some fans. The popularity of sports when viewed from the number of fans can be divided into two types, namely the number of spectators and the number of people who play it. But it must be underlined that sports favored by the Indonesian population is not necessarily well liked by citizens in other countries and vice versa sports favored by residents of other countries is not necessarily favored by our citizens.

Here is a list of the world’s most popular sports:

1. Soccer (Soccer)

Football is the most popular sport in the World with around 3.5 billion fans or nearly half of the world’s population. Football Sports consists of 2 teams opposite to each team that has 11 players. The goal of a football game is to enter the ball into the opposing goal as much as possible. The team that includes the ball (commonly called GOL) is the top winner.

2. Cricket (cricket)

In the second position of the most popular sport in the world is cricket sport or in Indonesia named Cricket. Cricket has 2.5 billion fans, mostly from British Commonwealth countries such as Britain, India, Pakistan, Sri Lanka, Australia, New Zealand, South Africa and Zimbabwe. Cricket / Cricket consists of 2 teams consisting of 11 players each.

3. Hockey (Hockey)

Hockey or Hockey in general consists of 3 types, namely Field Hockey playing in outdoor field, Indoor Hockey playing in Indoor field and Ice Hockey who play in Ice field. The number of Hockey Fans is estimated as much as 2 billion people mostly come from the countries of former British colonies such as India, Pakistan and Australia. Hockey is a game with a stick and a ball with a goal to score as many goals as possible. Parties who score the most goals are declared the winners.

4. Tennis

Tennis is a sport played by two players (single) or two pairs (double) each consisting of two players using rackets and rubber balls. The goal of Tennis is to play the ball in a certain way so that the opponent of the player can not return the ball again. The number of Tennis fans is about 1 billion people. Some famous Tennis Tournaments such as the Australian Open, US Open, Wimbledon and French Open.

The International Tennis Parent Organization is the International Tennis Federation while in Indonesia is shaded by the All Indonesian Tennis Association (Pelti).

5. Volley Ball (Volley Ball)

Number 5 is a Volleyball played by 2 teams, each team consists of 6 players. The first team to score (score) 25 is declared the winner. Volleyball fans number 900 million people. Volleyball is very popular among Brazilians, Cubans, Filipinos, Italians, Russians and Singaporeans. Some of the famous volleyball players include Karch Kiraly, Logan Tom, Misty May-Treanor and Kerri Walsh-Jennings.

6. Table Tennis (Table Tennis)

Table tennis or often referred to as PING PONG is a sport that is played by two (singles) or two (double) players against each other. The Tennis table uses a wooden racket and is covered in rubber and a ball called Ping Pong ball. As the name suggests, Table Tennis is a sport that is played on a table measuring 274cm x 152.5cm. Number of Table Tennis Enthusiasts in this world as many as 850 million people. Table Tennis is a very popular sport by residents in China, Egypt, India, Russia, Poland and Singapore.

The International Tennis Tennis Organization is the ITTF (International Table Tennis Federation) while in Indonesia it is under the umbrella of PTMSI (Unity Table Tennis Indonesia).

7. Baseball

Baseball is one of the most popular sports in countries in America, especially in Venezuela, Cuba, USA and Canada. Japan is also one of the Asian countries who love this baseball sport. The number of baseball fans in the World is 500 million people. Baseball is played by two teams with each team consisting of 9 people.

8. Golf

Golf is a sport that plays individually or a team that competes to enter the Golf ball into the holes with as few blows as possible. The player who enters the ball with the lowest blow is declared the winner. Golf ball beating uses a special Golf stick that

Why choose swimming

 One of the most popular sports is swimming. Many people who love this sport because reportedly can accelerate the growth of children, in addition to playing basketball. No wonder if people who regularly swim since childhood grow big with healthy. His posture was well built and most were very slim. Therefore, swimming becomes one of the perfect choices.

But, there are also people who are unwilling to swim. In addition to not having the ability, they are afraid to be fat. This thinking came after they saw many swimming athletes whose chests were very field, including female athletes. Chests that are too plane for women to be a very avoidable for women.

But swimming is still a sport you have to do. At least three times a week. Many people do not know what are the benefits of swimming. They only know swimming can burn fat and also can make children become taller. However, there are many other benefits to health. For you who are curious, just see the following discussion.

All your muscles will be strong. Many people prefer to run instead of swimming to burn fat. But, when you run, the leg muscles, thighs and buttocks will be formed. While swimming trains all the muscles of your body. Swimming is one sport that moves and trains most of your body. When you swim, your feet and hands are clearly trained. Lung muscles are also trained. When you do the freestyle, your back will be attracted and your stomach muscles also come tight.

Helps your body to stay supple. The swimming gestures are actually many similar to stretching. Not only that, when you swim, indirectly you also twist, stretch, and dance your body in order to swim forward. Without the power of tugs and kicks in the water, your body will not move in the water. Hence, all this movement was also able to make your body becomes more flexible and flexible.

Reduces inflammation. According to a study, as reported by, swimming was also able to reduce the inflammation that can cause atherosclerosis or artery disease characterized by the deposition of fat in the artery walls, in the heart. By reducing this inflammation, disease progression in other areas can also be resolved.

Swimming can also make you slim. Everyone knows about this. But not many know that swimming is the most efficient exercise to burn fat, even burn calories faster than jumping rope and run on a treadmill. Indeed, the fat burning intensity depends on the style you choose. A chest style performed for 10 minutes can burn 60 calories. Backstroke done in the same duration can burn fat up to 80 calories. If you want to quickly slim, do the butterfly for 10 minutes. Because it will burn 150 calories! Compare to running for 10 minutes which can only burn 100 calories.

May reduce asthma. When you swim, you are required to catch your breath. Swimming movement also strengthens the muscles that exist around the heart and lungs. Therefore, according to a study conducted in 2009, children who swim for six weeks, asthma symptoms are reduced. In addition they are no longer snoring.

A lot of pressure and stress? Swim! As quoted from, swimming can also produce endorphins hormones that can make you happy. In the same article, they mention the level of happiness and equanimity is the same as when you do yoga. What’s more, research conducted five years ago shows that swimming can also reduce stress, by reversing brain damage through a process called hippocampal neurogenesis.

Swimming can also make you smart. A study in Australia shows that children who swim regularly are able to master language development, have good motor, more confidence, and growth faster than children who do not swim.

Well, that’s six swimming benefits according to various studies. From now on, do not just run, you also have to swim. Because with swimming you can be more