Correct posture and usage of sit-ups
First, put the sit-ups well and check whether the screws are fixed (especially the multi-function folding). Sit on the supine board, hook the foam with your feet, so that your calves are at 90 degrees to the ground and feel comfortable (you can adjust yourself if you are uncomfortable), then lie on your back, and don't lean your head on the supine board.
Relax your hands and gently stick them to your ears. For the first time, you can cross your hands and stick them on your abdomen to reduce the difficulty. You can also use boosters or auxiliary ropes.
When you exercise, you should put your strength on your abdomen, not what we usually do. In the process of sitting up, we often raise our heads with our hands. This is wrong and easy to cause neck muscle strain.
When doing sit-ups, people should lie down, relax, lower their center of gravity, cover their ears with their hands and get up slowly. You should tighten your abdominal muscles and pause for a while, but you should roll your abdomen and then slowly lower your body back to its original position. Not too fast.
When you practice for a while and find it easy to do it, you can improve the difficulty. You can put the barbell piece (weight determined by yourself) on your chest. After feeling relaxed after a period of exercise, you can put the barbell piece behind your head and hold it with your hands.
Support your waist during exercise and practice sit-ups often, which will not only make you have a charming waist curve, but also make you healthier physically and mentally. But when practicing, there are fewer fulcrums on your feet, so you should exert more abdominal strength.
If you want to achieve the effect of beautiful abdomen quickly, this action should be practiced every day. Make a fitness plan for yourself, fix a rest time at a time, and time it with a stopwatch, but remember to do it step by step. Don't be eager for quick success, you can't eat hot tofu in haste.
Matters needing attention
Before exercise, exercise and move your joints to avoid injury.
Bend your knees to avoid waist injury.
Step by step, don't move too fast, just moderate.
How to use supine board with good effect
One of the most popular exercises in all physical exercises is sit-ups, which is also one of the simplest forms of exercise. Because it basically does not require the use of equipment and does not require special training. Besides, sit-ups are responsible for strengthening each of our abdominal muscles.
Basic sit-ups
The most basic sit-ups only require that you have a place to sit.
Do basic sit-ups, sit on the floor, bend your knees 90 degrees, lie down completely, put your hands on your ears, then lift your trunk to an angle of 25-30 degrees with your abdominal muscles, then lower yourself back to the starting position, and repeat.
It should be noted here that you should avoid using hips or legs to help you improve your figure, because this may cause hip joint injury and even spinal cord injury. You should ensure that you use as little force as possible outside your abdomen to reduce the pressure on your spine.
Advanced sit-ups
There are many methods different from basic sit-ups. Depending on your skill and strength level, these methods can make sit-ups more difficult or easier.
To make sit-ups easier, you can put your hands on your chest instead of your ears. This will make it easier for you to sit up.
To make sit-ups more difficult, you can straighten your hands completely and raise them above your head. This will add more weight to exercise your abdominal muscles.
Of course, the use of equipment such as sit-ups will make the effect of sit-ups more obvious.
There's another way. When you stand up, put your elbows alternately on the other side of your body instead of moving straight up and down. This will not only strengthen your abdominal muscles, but also strengthen your waist muscles. After repeated several times, you will feel the strength on both sides of your body.
Sit-ups are simple and effective, and are one of the exercises recommended by fitness coaches. It works well and is worth using. Each of us should take sit-ups as part of basic physical exercise.
What are the main functions of supine board?
1. Sit-ups Sit-ups can directly target abdominal muscle groups. If you want to have a good figure, you can exercise with the help of sit-ups Exercise the muscles in different parts of the abdomen through subtle changes in movements, and finally achieve the effect of shaping. The most common sit-up method is to lie on your back with your knees bent 90? Left and right, feet flat on the ground, fixed by external force, lying on your back and sitting up with abdominal muscles. Next, let's explain the benefits of doing sit-ups.
2. Exercise the exerciser's abdominal muscles, so that the exerciser can better control his body, because the abdominal muscles belong to the core muscle group and play an important role in stabilizing the body. Strong abdominal muscles have a good supporting role for the back. The supine board enables exercisers to increase their physical strength in other aerobic sports and recreational activities.
3. Sit-ups can also lose weight, but you need to do 150 times or more to burn fat, otherwise you can only exercise your abdominal muscles, which is too hard and the effect is not ideal. It will cause long-term damage to your spine.
4. Sit-ups can exercise abdominal muscles, tighten abdominal muscles and better protect organs in abdominal cavity.
5. Sit-ups can also stretch back muscles, ligaments and spine. And can stretch the spine through the supine board and adjust the central nervous system. Thereby improving the body's disease resistance. Exercise the groin. There are many capillaries and acupoints in the groin. Doing sit-ups can stimulate blood vessels in the groin, speed up blood flow, and treat and relieve gynecological diseases.
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