I believe many people are familiar with the sit-up board. The sit-up board is a type of exercise equipment, and it has many uses. It is required for some exercises, such as sit-ups, etc. What about the sit-up board? I believe many people don’t know how to train abdominal muscles. So, what are some ways to train your abdominal muscles with a supine board? Let’s take a look at how to train your abdominal muscles on the supine board.
How to train abdominal muscles on the supine board
1. Sit-ups
Put your hands on your ears, without your head leaning on the supine board, hook your feet on the horizontal bar, lie back on your back, and use your abdominal strength to sit up at a 90-degree angle.
Points to note: When lifting up, move quickly without bending the knee joint; when falling down, move slowly. It is best to pause for about 5-10 seconds when you fall halfway.
2. Abdomen crunch
You can place your feet on top of the foam cotton at 90 degrees to the ground, and then lie back with your body without leaning on the supine board. Put your hands on your ears, get up slowly, tighten your abdomen and slightly Pause, and then slowly lower your body to its original position. When your back is attached to the supine board, you can proceed to the next cycle.
Note: It is best not to leave the supine board with your waist. When you get up, keep your abdomen in and exhale, and when you go down, inhale.
3. Lying on your back and raising your legs
Lie on your back on a supine board, grab the upper cotton cover with both hands, and lift your legs straight up until they are perpendicular to your hips. Repeat the action.
Note: The process of raising and lowering the legs should be as slow as possible. It is difficult to straighten your legs, you can just bend your knees according to your own ability. Do not touch the supine board while lowering your legs.
What should you pay attention to when exercising your abdominal muscles with a supine board
1. Whether you are using a supine board to do sit-ups or abdominal crunches, your body should remain relaxed and not tense.
2. The head does not need to rest on the supine board. The whole body cannot lie directly on the supine board. This method is incorrect and has no exercise effect.
3. When exercising on the supine board, the hips cannot move and should be close to the supine board, so as to better exercise the abdominal muscles.
4. The height of the stand does not need to be too high. You can stay at about 45 degrees and then slowly lower it for abdominal stimulation.bigger.
How long does it take to train abdominal muscles with a supine board
Although exercising on an abdominal muscle board can also exercise more abdominal muscles, if you want to exercise abdominal muscles, it depends on the intensity of the exercise and your own physical fitness. Generally, it will take at least 3 months to see the outline of the abdominal muscles; and If there is a lot of fat on the abdomen itself and the excess fat needs to be reduced, it will take longer, and it may take 6 months to see the results.