The correct use of the abdominal plate

September 8, 2023

The abdominal plate is actually also known as the sit-up board, is a common fitness equipment in the gym, with the help of it to do some exercise is to play a half-hearted fitness effect. So how to use the abdominal plate? Here's an introduction to the correct use of the curved abdominal plate.

Sit-ups

Action: feet hooked to the lower end of the foam, lying flat on the mat, hands on the ears, while inhaling slowly up, a short stay, slowly down and exhale. Repeat the action. Points to note: when the body descends, try not to contact with the cushion, so that the abdominal muscles in the exercise process in an efficient contraction state.

Supine leg raise

Action: Lie on your back on the abdominal plate, grab the upper cotton sleeve with both hands, and lift your legs straight up and out until they are perpendicular to your hips. Points to note: in the process of raising and lowering the legs should be as slow as possible.

Push-ups

Hands grasp the bracket, body tilt, feet low hands high, hands and feet are not at the same level, do similar to the push-ups.

Stretching exercise

Sitting on the supine board, both feet can hook the lower round tube of the supine board, hand holding the two hand loops of the pulling rope, while pulling up or to the sides.

What to note about the use of the abdominal plate

1, before using the abdominal plate, first full warm-up exercises, jogging for a few minutes or stretching of the body, the body joints, muscles, the time is best in about 5-10 minutes. 2, the highest point of the curved abdominal plate is best 50cm from the ground for the best. 3, can exercise 3-4 times a week, each exercise to do 4-6 groups, each group of 20-30, group and group rest 1 minute. Just started using the abdominal plate exercise, you can start with about 10 to start practicing, according to their actual situation slowly increase. 4, with the abdominal plate to do sit-ups, be careful not to hold your head with both hands, which is easy to make the hand force transferred to the cervical spine, thus leading to cervical spine injury.

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