The use of sit-ups plays a great role, because sit-ups of various heights and angles can not only exercise the abdomen, but also stimulate the waist and lower back. However, if you want to exercise abdominal muscles in a targeted way, then the action of supine belly roll will be much better than sit-ups, and the role of sit-ups is not great, at least not as great as that of fitness balls.
Method of practicing abdominal muscles with supine board
1, sit-ups
Put your hands on your ears, your head doesn't need to lean on the supine board, your feet are hooked on the bar, your body leans back, and you sit up 90 degrees with abdominal strength.
Note: move quickly when lifting, and don't buckle at the knee joint; Be slow when you fall, and it is best to pause for about 5- 10 seconds when you fall halfway.
2, roll the abdomen
You can put your feet above the foam cotton at 90 degrees to the ground, then lie on your back, head down, put your hands on your ears, get up slowly, tighten your abdomen, pause for a while, and then slowly lower your body to its original position. When the back is attached to the supine board, the next cycle can be carried out.
Key points: It is best not to leave a supine board at the waist. Inhale when you get up, and inhale when you go down.
3. Lift your legs and put them on your back
Lie on your back on your back, grab the upper cotton cover with both hands, and straighten your legs up until they are perpendicular to your hips. Repeat the action.
Key points: the process of raising and lowering legs should be as slow as possible. It is difficult to straighten your legs, so you can bend your knees according to your own ability. Don't touch the supine board when you put your legs down.
Pay attention to the use of supine board
1, no matter whether you do sit-ups or pull-ups with a supine board, you should relax and not be tense.
2, the head does not need to lean on the supine board, and the whole body cannot lie directly on the supine board. This method is incorrect and has no exercise effect.
3. When the supine board is exercising, the crotch can't move. It is important to stick to the supine board so as to exercise the abdominal muscles better.
4, the height of getting up should not be too high, you can keep the position of getting up at about 45 degrees, and then slowly descend, which is more irritating to the abdomen.