The use of the supine plate chart

Sit-ups must be no stranger to the practice of abs and waistline, and even thin stomach is a certain amount of help. And sit-up board as a sit-up exercise equipment, not only can use it to do sit-ups to enhance the effect, there are other ways to use, are good results. Here's a look at the use of the sit-up board.

Sit-ups

The most basic way to use the supine board is to do sit-ups, which is a common method for both men and women. Action: feet hooked to the front round tube of the supine board, hands attached to the side of the ears, the body backward supine, head do not lean on the supine board, the use of abdominal strength to sit up. Action points: lift when the action should be faster, and fall down when the action is slower, fall to half of the time, it is best to pause 5-10 seconds. Exercise effect: regardless of boys and girls, are able to exercise abdominal muscles, help consume abdominal fat.

Bend over and push back

Action: legs hooked to the uppermost pivot point of the bracket, lying prone on the supine plate, and then the waist as the pivot point, the indeterminate upward. Action points: pay attention to the rhythm when pushing up, six times a minute. Exercise effect. Girls: exercise the back, waist muscles, can reduce the waist and back fat, for goodbye bucket waist, hunchback effect are very good. Boys: can achieve synchronized stretching of the chest and back muscles before and after, exercise the pectoral muscles, latissimus dorsi, and enhance the strength of the waist and back.

Push-ups

Movements: hands grasp the brace at, body tilt, feet low hands high, hands and feet are not on the same level. This posture is suitable for beginners and people with little strength. When doing so, the head to the oblique front of the top, the forefoot, hands, neck, waist together with force, while the waist collapse. Then the hips up, waist and then collapse, the body pulled back, the whole action is complete. Slanting front and back of the action repeatedly can do. Exercise effect. Girls: the effect is very good for reducing the bye meat, while helping to exercise the hip muscles, tighten the buttocks, to play the effect of lifting the buttocks. Boys: chest combined with arm strength exercise to improve the muscle strength of the upper limbs, chest, waist and back and abdomen. Very good exercise pectoral muscles, biceps, triceps and other parts.

Supine leg lift

Action: Lie on your back on a supine board, grab the upper end of the brace with both hands, and lift your legs straight up until they are perpendicular to your hips. Action points: legs up and down process as slow as possible, legs down process do not touch the supine plate. Exercise effect. Girls: can help to lose leg fat, especially for elephant legs better. Boys: leg muscle strengthening exercise, can create a shapely thigh muscle.

Stretch training

Action: sitting on the supine board, feet can be hooked to the lower end of the round tube of the supine board, hand holding two pulling rope of the hand ring, while pulling up or to the sides. Exercise effect. Girls: can play a trim shoulder, back between the problem areas, reduce the effect of the flab on the arms. Boys: perfect the ratio of shoulder and chest muscles, exercise chest muscles, for the exercise of pectoral muscles is helpful.