Which is better, push ups or sit ups

Push ups and sit ups each have their own advantages, and the choice depends on the exercise goal. Push ups are more suitable for enhancing upper limbs and core strength, while sit ups focus on shaping abdominal muscles. Push ups can simultaneously exercise chest muscles, shoulders, arms, and core muscle groups, and have a significant effect on improving overall strength stability. During the movement, it is necessary to control the trunk to be straight, which can effectively activate the deep transverse abdominal muscles. The standard push up requires the distance between the palms to be slightly wider than the shoulders, and the elbow joint to be at a 90 degree angle when descending, which is suitable for people with a certain foundation. Beginners can start with kneeling push ups and gradually transition to standard movements. This movement can help improve round shoulders and hunchback to some extent, but caution should be taken for those with wrist joint discomfort.

Sit ups mainly stimulate the rectus abdominis muscle and have a significant effect on shaping the vest line. The traditional method requires fixing both feet, bending the knees and lying on the back, crossing hands in front of the chest and slowly rolling the abdomen. Be careful to avoid compensatory force on the neck, and try slightly retracting the chin to reduce cervical pressure. The improved version of abdominal curling can reduce the amplitude of movements, and only lifting the scapula can fully activate the abdomen. People with lumbar disc herniation should avoid excessive flexion and it is recommended to use flat plate support instead. This action is helpful in improving core endurance, but it needs to be combined with aerobic exercise to eliminate abdominal fat.

It is recommended to combine training according to individual needs, such as focusing on push ups for muscle gain, and aerobic exercise for weight loss. In the initial stage, each group will have 8-12 sessions, completing 3-4 sessions with a 30 second break between each session. Pay attention to maintaining the rhythm of breathing, exhale when exerting force, and inhale when resuming. Timely supplement high-quality protein and water after exercise, combined with stretching to prevent muscle stiffness. If joint pain occurs, stop immediately and consult a professional fitness coach to adjust the movement mode if necessary.