I believe everyone knows something about the supine board. The supine board is a kind of fitness equipment, and it has many uses. It can be used to do some exercises, such as bending over and straightening the back, etc. In addition to this, I believe many people don’t know what other exercises there are to do on the supine board. So, what are the four exercises for the sit-up plank? How to use a supine board? Let’s take a look below.
Four exercises for the supine board
1. Abdominal exercises: Let you do correct sit-ups, which is to train a large abdominal muscle into a six-pack;
2. Bend over and straighten your back: train your lower back muscles (deltoid muscles, teres major, latissimus dorsi, etc.) and strengthen your back strength. For office workers, it can reduce the risk of long Sitting for a long time may cause back pain and hunching;
3. Lying on your back and raising your legs: Use your waist as support and do exercises for the upper abdomen, thighs, arms and other muscle groups. Doing this regularly can give you a charming waist curve;
4. Powerful abdominal exercise: The same as the first one, but there are fewer fulcrums on the feet, so you have to use more abdominal strength. If you want to quickly achieve the effect of beautiful belly, this action is necessary every day. Practice, but remember to do it step by step. If you can't do the first item, please don't try it often.
How to use a supine board
First, put your feet in place. Place your feet on top of the foam. Make an angle of 90 degrees to the ground, and then lie back with your head without resting on the supine board. Secondly, when doing sit-ups, people should lie down, lower their center of gravity, put their hands on their ears, and get up slowly. You should tighten your abdominal muscles and pause for a moment to curl up, and then slowly lower your body back to the original position. Then, when your back is attached to the supine board, you can start the next cycle of movements. When doing sit-ups, you need to roll up your abdomen. Roll up your upper body to form an arc. If you feel tired, you can put your hands on your abdomen and use your strength to get up slowly.
When doing sit-ups on a sit-up board, it is best to keep your waist away from the sit-up board. It will feel like your body is rolling up. When you get up, take the initiative to draw in your abdomen and exhale, and inhale when you come down. That is, abdominal crunches. Traditional sit-ups require a lot of force on the waist and can also damage the lumbar spine. The effect is not as good as abdominal curling. Note: 1. When doing sit-ups, you must relax and not tense your body. 2. The head does not need to rest on the supine board. Some people lie directly on the whole body.On a supine board, this approach is incorrect. Remember, when doing this, the cross section must not move, and the cross section must be close to the supine board, otherwise the abdomen will not be trained.
1. Correct exercise method:
(1) Sit-ups (mainly exercises the six abdominal muscles and quickly consumes abdominal fat)
(2) Back-retracting exercises (mainly exercises back-related muscle groups, which is also the main method to relieve lumbar muscle strain)
(3) Lying on your back and raising your legs (mainly exercises abdominal and thigh muscles)
2. Auxiliary exercise methods:
Bend your waist downward, stand your legs upright, hang your arms and head in the air, do not force your hands to touch the ground, relax your muscles as much as possible, and then naturally stretch the muscles of your back and legs, stop for about a minute, and repeat 3 Second-rate.
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