Supine board to train the abdominal muscles

September 7, 2023

I believe that most people want to have beautiful and attractive abs, in the usual fitness exercise is also constantly looking for ways to exercise the abs. We know that sit-ups have the effect of exercising the abdominal muscles, and with the help of the sit-up board to do sit-ups, in fact, also has the effect of exercising the abdominal muscles. Here's a look at how to practice your abs on a cradle.

sit-ups

Hands at the ears, head does not need to lean on the supine board, feet hooked to the bar, the body backward supine, the use of abdominal strength to sit up into 90 degrees. Note the key points: lift when the action should be fast, knee pivot do not bend; body down when the action should be slow, fall half of the best to pause for about 5-10 seconds.

Curl up

Feet can be placed on top of the foam cotton, 90 degrees to the ground, and then the body lying back, the head is also not necessary to lean on the supine plate, hands at the ears, slowly up, and tighten the abdomen and a short pause, and then slowly the body down to the original position. When the back to the supine board, you can the next cycle of action. Points to note: the waist is best not to leave the supine board, up when the abdomen and exhale, down when the inhalation.

Supine leg raise

Lie on your back on the supine board, grab the upper cotton sleeve with both hands, and lift your legs straight up and out until they are perpendicular to your hips. Repeat the movement. Points to note: the process of raising and lowering the legs as slowly as possible. Legs straight difficult, can be based on their own ability to bend the knee. Legs lowered in the process do not touch the supine plate.

How long to practice abs on the supine board each time

Whether it is doing sit-ups or curls on the supine board, you need to practice gradually, you can do 3 groups at the beginning, 5 groups, 1 minute rest between each group, time 5-10 minutes or so. After adaptation, you can slowly increase the number of exercises and groups, the time can also be increased accordingly.

Supine board exercise abdominal muscle to pay attention to what

1, regardless of the use of the supine board to do sit-ups or curls, the body should remain relaxed, do not tighten. 2, the head is not required to lean on the supine board above, not the whole body are lying directly on the supine board, such a method is incorrect, no exercise effect. 3, in the supine board for exercise, the crotch can not move, to be close to the supine board, so as to better exercise to the abdominal muscles. 4, the height of the body does not have to be too high, you can start in about 45 degrees position to stay, and then slowly decline, for abdominal stimulation is greater.

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