Author: Xiang Jing

Nowadays, more and more people play supine board, but only a few people can master the correct game. As a common fitness equipment in mass sports, many people use supine board to exercise, but many people lack a correct understanding of the function of fitness equipment, and the exercise movements are often unscientific, which leads to the failure to achieve the expected results, but it is easy to cause unnecessary injuries.

There are two main ways to exercise correctly:

Necessities 1:

Sit-ups Grab the handrail with your hands, hook the crossbar with your feet, lie on your back, sit at 90 degrees with the strength of your abdominal muscles, move quickly when lifting, and don't bend your knees. Be sure to move slowly when you fall, and it is best to pause for 5- 10 seconds when you fall.

Point 2:

Lie on your back and lift your legs. Grasp the handrail with both hands, lift your feet up hard, and lift your legs and upper body up to about 90 degrees. Lower your legs slowly, preferably for 5- 10 seconds in the middle.

Number of exercises:

1 minute completed 6 times, with a score above 5 being excellent and a score below 2 being poor. Patients with high blood pressure and heart disease should try not to do it.

Five main points:

1, recommend 4 exercises, 4 days a week, 4 groups each time.

2. Usually do 20-60 times each exercise, and even more than 100 times when doing negative bar twisting. If the intensity is too great, you can start with 10-20 times, one at a time.

Increase the number of steps. In the first three weeks, we should focus on technology, not training volume.

3. Aerobic training is a necessary supplement to abdominal muscle training. Do it four times a week for 45 minutes each time. Use the mirror as a guide to decide whether to increase the time (to 60 minutes). Isn't this a bit much? If your goal is to develop knife-like abdominal muscles in 9 weeks, it's not too radical.

4. Diet is the key to the success of abdominal muscle training in 9 weeks. No matter how many sit-ups or leg lifts you can do, if you keep pouring garbage into your body, you can't change your body shape.

5. Follow the basic dietary guidelines: avoid greasy, high-sodium, high-saturated fatty acids and polysaccharide foods. Take it every 3 hours to keep your metabolism active for a long time.

Sit-ups have high exercise value, which can increase the muscle strength of waist and abdomen and reduce or eliminate the excess fat and fat in waist and abdomen. Doing sit-ups, sit-ups and leg lifts with sit-up fitness equipment can not only help men "have a beer belly", but also improve the problem of relaxation of women's waist and abdomen muscles, thus achieving the goal of shaping women's outstanding and feminine appearance and figure.