Weight Training : How to Do Sit-Ups on the Bench

Should I do sit-ups?


Most abdominal exercises are recommended based on their ability to work your abdominal muscles. However, this ignores the potential tissue damage that some exercises can cause. In other words, while some exercises may be good for your abs, they also have the potential to be bad for your back.

You may know someone whose back “just went” while they were in the middle of a simple everyday task – picking up a pencil from the floor, lifting a bag from the car, or even just sneezing.

“Very few back injuries, however, result from a single event,” says Professor Stuart McGill, an expert in spine function and injury prevention at the University of Waterloo in Canada. Instead, most injuries to the lower back are the result of damage accumulated over time. And the event that appeared to cause the injury was – no pun intended – simply the straw that broke the camel’s back.

All of which brings me to the sit-up.

Drop the pressure

The sit-up is an effective exercise for anyone who wants to train both the abdominals and hip flexors. However, it’s also been shown to impose extremely large compression forces on the discs in your spine. That's a problem.

Your spine is made up of vertebrae separated by discs. These discs act a little like shock absorbers, helping to protect the spine from injury. In a laboratory setting, McGill and his colleagues have shown that one of the quickest ways to damage these discs is to load the spine while repeatedly bending it back and forth. Which is remarkably similar to what happens during the sit-up.

“The US National Institute of Occupational Safety and Health has set the action limit for low back compression at 3300 N; repetitive loading above this level is linked with higher injury rates in workers,” explains McGill in his book Low Back Disorders. “Yet this is imposed on the spine with each repetition of the sit-up.”

Doing sit-ups with bent rather than straight legs is often recommended as a way to take the stress off your back. But when the idea was put to the test, researchers found very little difference in lumbar spine compression.

A matter of time

Bend a wire coat hanger back and forth and, eventually, it will snap. You can’t predict in advance exactly how many bends it will take before it breaks. But you know it’s going to happen sooner or later.

Likewise, the discs in your spine can only tolerate so many bending cycles before the accumulated damage manifests itself in the form of pain. Sit-ups may not damage your spine right away. But each set could be moving you one step closer to a crippling back injury that keeps you out of the gym for some time.

There are also better abs exercises to choose from. In fact, certain exercises have been shown, in some studies anyway, to work the abdominal muscles harder than sit-ups.

In one trial, researchers from California State University set out to test the effectiveness of several abdominal exercises, including rollouts, crunches, and sit-ups. Of all the exercises tested, some of the highest abdominal muscle activity was seen in the rollout, which involves no spinal flexion at all.

An exercise is a tool used to generate a specific training effect. Usually the best exercise is the one with the greatest risk-to-benefit ratio. As the old investment cliché goes, it’s all about maximising the upside while minimising the downside.

Exercises like rollouts, fallouts, the body saw and stir the pot will train the same muscles as the sit-up, but with less risk of tissue damage.

In other words, you’re still getting a challenging workout for your abs without increasing the risk of a bad back further down the line.

Video: STOP doing Sit Ups/Crunches

Should I do sit-ups
Should I do sit-ups images

2019 year
2019 year - Should I do sit-ups pictures

Should I do sit-ups forecast
Should I do sit-ups advise photo

Should I do sit-ups images
Should I do sit-ups foto

Should I do sit-ups Should I do sit-ups new foto
Should I do sit-ups new foto

photo Should I do sit-ups
pictures Should I do sit-ups

Watch Should I do sit-ups video
Watch Should I do sit-ups video

Discussion on this topic: Should I do sit-ups, should-i-do-sit-ups/
Communication on this topic: Should I do sit-ups, should-i-do-sit-ups/ , should-i-do-sit-ups/

Related News

What Will Happen toYour Body ifYou Eat2 Bananas aDay
How to Obtain a Military Arrest Record
Reasons to Get a Postnup
How to Reblue a Gun
16 Best Buildings In The World, According To Architects
How to Prevent Houseplants From Damaging the Carpet
Garance Doré Shoots Club Monaco Lookbook InNYC
How to Love
Is This Just a Crush or Is It True Love
How to Travel Between London and Paris
Woman Loses 60 Pounds After Boyfriends Mean Text
Heath Ledger memorial service
Baby Potatoes with Rosemary

Date: 07.12.2018, 14:08 / Views: 92244