Correct use of supine plate to exercise the abdomen, many people will use supine plate to exercise the abdomen, but the effect is not very good. What should I do? I have collected some information about the correct use of supine plate to exercise the abdomen, hoping to help you!

Correct use of supine board to exercise abdomen 1

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.

Different treadmills have different functions, so be careful when choosing treadmills. Nowadays, many people like to use the treadmill to keep fit, and the effect is very good. Do you know what the function of the treadmill is? What is the function of the treadmill? Interested friends can come and have a look or recommend them to friends around them.

There is 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 the abdominal muscles. 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, bend your knees about 90 degrees, put your feet flat on the ground, fix them with external force, and then sit up straight with your back abdominal muscles. Next, let's explain the benefits of doing sit-ups.

2, will exercise the exerciser's abdominal muscles, so that the exerciser can better control his own body, because abdominal muscles belong to the core muscle group, which plays an important role in stabilizing the body, and strong abdominal muscles have a good supporting effect on 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 every time to burn fat, otherwise you can only exercise abdominal muscles, which is too hard and the effect is not ideal. After a long time, it will cause damage to the spine.

4, sit-ups can exercise abdominal muscles, tighten abdominal muscles, and better protect the organs in the abdominal cavity.

5, sit-ups can also stretch the 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.

Correct use of supine board to exercise abdomen 2 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 can do 90-degree sit-ups with abdominal strength. Pay attention to 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, belly roll: feet can be placed above the foam, 90 degrees from the ground, and then the body leans back, the head does not have to lean on the supine board, hands are placed on the ears, slowly get up, and tighten the abdomen for a while, then slowly lower the body to the original position. When the back is attached to the supine board, the next cycle can be carried out. Watch your waist. It is best not to leave the supine board. Breathe in when you get up, and breathe in when you go down.

3, supine leg lift: supine on the supine board, grab the upper cotton cover with both hands, and straighten your legs until they are perpendicular to your hips. Repeat the action. Pay attention to the process of lifting and releasing legs as slowly 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.