First, don't overdo it in the first place? Some people touch the supine board too hard. They will do it for ten or twenty minutes at first, fifty times or even hundreds of times at a time, but in fact it is not correct to do so. The body has a process of adapting to equipment and body muscles. It's wrong to start with too much. You should increase the number of times step by step. You can't practice too many times at first, which will only make your abdominal muscles too tired.

Moreover, when practicing, you need to have a good plan. If you don't do it ten times, you need to rest for fifteen seconds. You can't practice all the time, so the exercise effect is not good. So don't disturb your practice rhythm when you first touch the supine board. You can do it ten times a day at first, and then slowly increase it twenty or thirty times. According to your physical condition, the more you do, the better.

Second, we should warm up. Some people think that the use of supine boards is just to exercise abdominal muscles, so they exercise directly as soon as they come up. But if the body is not warmed up, it is also very dangerous to do so, and it is likely to be strained. Therefore, it is best to do some warm-up exercises before doing supine boards. You can jog to warm up first, and then do local muscle strength training after physical activity.

Third, you need to stretch after using the supine board. Although the supine board will give people a feeling of stretching, the muscles in the abdomen are still very tight after exercise, so the muscles need to be stretched after exercise, mainly for the abdomen and legs. After all, during the supine training, the abdomen and legs are tight. At this time, you can do some relaxing movements such as leg press, leaning back and leaning forward, so that the abdominal muscles can be fully relaxed.