2. Bend over and stand up: You need to lie on the supine board, keep your body straight, and your feet must be hooked behind the supine board, otherwise you will be easily injured. Then we put our heads in our hands and use the strength of our waist and abdomen to keep our bodies up and as high as possible.
3, push-ups: This action is not done on the supine board, but you need to use the supine board to stand in front of one end of the supine board to put your feet, then grab the position of the supine board to fix your feet with both hands, straighten your hands and bend over, keep your feet not blurred, and do push-ups.
4. Stretching training: Stretchers can be placed on both sides of the supine board, sitting at the front end of the supine board with feet open. After taking a deep breath, pull the puller to the limit. This action mainly exercises the back muscles and arm muscles.
5, supine leg lift: this action needs to be done on the supine board. First you need to lie down, then straighten your legs, take a deep breath, and use your leg strength to lift your legs hard. This action mainly exercises leg muscles and waist and hip muscles.
Matters needing attention
Sit-ups do not mean that the higher the height, the better the effect. The correct way should be to stop at the position of getting up about 45, and then slowly return to this position, so that the rectus abdominis can be fully exercised.
No matter whether your head is up or down, always lie on the board with your waist. When the head is up, the upper body should cling to the board, and the legs of the lower body should slightly clamp the knees. When lifting the legs, the thighs are at right angles to the body. Pay attention to the reduction of legs, and slowly fall back so that your feet don't land.
Refer to the above? Baidu encyclopedia-supine board