The supine board can exercise the muscles of different parts of the body well. Many male friends often exercise with supine boards, which is very popular with everyone. It is good to use supine board correctly, so how to use supine board? How to use supine board.

How to use the supine board?

1, sit-ups

Action: Hook your feet on the foam at the lower end, lie flat on the mat, cover your ears with your hands, inhale slowly, pause, slowly descend, and exhale. Repeat the action.

1, lying on your back on the abdominal muscle plate, you can grasp heavy objects with your bare hands or hands.

2. Hands or grab heavy objects. Pay attention to sit up quickly and recover slowly.

3. Use weight-bearing sit-ups, put heavy objects on your chest and cross your hands.

4. If the above two are simple, you can put the heavy objects behind your head, which will increase the difficulty of practice.

Key points: When the body descends, try not to touch the cushion, so that the abdominal muscles can be in an efficient contraction state during exercise.

2, supine leg lifts

Action: Lie on your back on the abdominal muscle plate, grab the cotton cover at the upper end with both hands, and straighten your legs up until they are perpendicular to your hips.

1, the whole person lies on his back on the abdominal muscle plate, grasping the fixture on the abdominal muscle plate with both hands, keeping his feet together and straight, and keeping his knees slightly bent.

2, has begun to concentrate the strength of the lower abdominal muscles, lift the legs to the buttocks, and leave the supine board.

3. Then transition to the lower back and leave the abdominal muscles. At this time, the upper abdominal muscles are needed to control and exert strength.

4. When the whole back leaves the supine board, stop for a while and then slowly recover.

Key points: the lifting process of legs should be as slow as possible.

Step 3 push-ups

Grasp the bracket with both hands, lean forward, keep your feet low and your hands high, and do similar push-ups when your hands and feet are not at the same level.

Tension movement

When sitting on the supine board, your feet can hook the circular tube at the lower end of the supine board, and you can hold two rope bracelets and pull them up or to both sides at the same time.

Use method of supine board

1, power point

When the foot is hooked on the lower sponge pad of the supine board, many people will raise their bodies with their feet, which will increase the burden on the flexors of thighs and buttocks, thus reducing the role of abdominal muscles. When external force increases, hip strength is often used to complete sit-ups, which is easy to cause damage to the waist and coccyx. When you get up, the abdominal muscles will pull you up, keep your back slightly bent, and don't straighten it, otherwise it will easily cause back muscle strain. You can't borrow brute force in the loan project. If you can't get up, you need to have a rest.

2. Hand position

In traditional sit-ups, the hands and fingers are crossed behind the head, and the head is often raised with the help of both hands, which is easy to cause neck muscle strain. The correct way is to put your hands slightly on your ears, and you can cross your hands on your abdomen for the first contact, which will reduce the difficulty. When sitting up, let your abdomen exert its strength, not what we usually do, and hold your head with your hands.

3. Get up height

After the traditional sit-ups, it is necessary to let the forehead touch the knees and then recover, that is, the upper body quickly rises from the flat state to about 90. In fact, the burden of rectus abdominis did not reach the heaviest stage before the age of 45. Because at this initial stage, there is a synergistic effect of sternocleidomastoid muscle, pectoralis major muscle, intercostal muscle, psoas minor muscle, psoas major muscle and iliac muscle. In the process of exceeding 45-90, due to the continuous shortening of the resistance arm from the center of gravity of the upper body to the fulcrum of the buttocks, the burden of the abdominal muscles that play the role of cranes is getting smaller and smaller, and the burden of the rectus abdominis is not the heaviest. Only when the upper body rises to 45 is the best time for the resistance growth function of rectus abdominis. So sit-ups are not as effective as the height of getting up. The correct way should be to stop at the position of getting up about 45, and then slowly return to let the rectus abdominis get full exercise.

When you lie down, don't put your head on the supine board, so your abdomen will always be in a state of tension during the whole exercise.

4. Speed

When we do the physical education standard test, we count it according to how many times a minute, which leads many people to think that the earlier the sit-ups, the better. This is a common problem for many sit-ups practitioners. Actually, it's not like this. The faster the speed, the less pressure on the abdominal muscles. The correct way should be to slow down as much as possible and exercise the control ability of abdominal muscles. You will find that when you do slow movements, your abdomen will have a burning feeling, that is, fat is burning. Exhale slowly when you get up, take a deep breath when you lie down, and control the rhythm.

5. Number of exercises and groups

Sit-ups are easier than other sports, but they also need to be practiced step by step, otherwise they will easily cause muscle strain and are not conducive to long-term persistence. Try 5'/ group first, and then add it again for each exercise. When it reaches 15'/ group, try another group and gradually reach three groups at a time. Before each exercise, each group can lie on the supine board, stretch their arms to the abdomen after reaching their heads, and relax the abdominal muscles 15 seconds.

Can supine board practice abdominal muscles?

The supine board can help to exercise abdominal muscles.

The supine board can exercise rectus abdominis, external oblique abdominis and internal oblique abdominis well by doing sit-ups and leg lifts. Especially when doing sit-ups, it can stimulate the abdominal muscles well, so that the muscles in different parts of the abdomen can be exercised, thus achieving the effect of exercising the abdominal muscles.

How long can supine develop abdominal muscles also depends on his personal situation and exercise intensity. If you use the supine board, you can exercise for 5 groups every day, and each group will do 30-40 sit-ups, accompanied by other actions such as supine leg lifts and push-ups, and the abdominal fat will be less. Stick to it for 3 months, you may see the outline, and you can practice abdominal muscles in about 6 months.

How to practice abdominal muscles on supine board?

1, use the correct posture.

Exercise abdominal muscles with supine board. The most common exercise method is doing sit-ups. The correct posture is to hook your feet on the bar at the bottom, put your hands on your ears, don't hold your head, and keep your head and shoulders away from the board (all the time). Use abdominal muscles to contract your upper back away from the board, and then slowly recover.

2. The height of getting up doesn't have to be too high

When doing sit-ups on the abdominal muscle board, the height of getting up should not be too high, the waist should never leave the supine board, and the head should never lean on the abdominal muscle board, so that the abdominal muscles will always be in a state of tension during exercise, which will stimulate the abdominal muscles more.

3. Slow down.

When you exercise on the ABS, you don't mean that the sooner the better, you should slow down as much as possible. When your body rises to a certain position, it is best to pause for 5- 10 seconds, and then lie down slowly, so as to exercise the control ability of abdominal muscles.

4. Use abdominal strength.

When many people do sit-ups on the abdominal muscle board, they may hook their feet on the bar, or hold their heads with their hands to get up. This is an incorrect posture and will also reduce the effect on the abdominal muscles. You need abdominal muscles to pull people up when you get up.