The supine board is a common piece of gym equipment, which part of the body can be used to train it?

In fact, there are many kinds of sit-ups, some sit-ups are a separate board surface and support, it can only be used by users to do sit-ups, of course, there are some sit-ups with some other functions, it can not only allow users to do sit-ups, but also allow users to train waist and abdominal strength! <>

1.Train core muscle groups in the abdomen and lower back:

In fact, a very common supine board on the market in our life is a single board and a supine board with a support for the legs, his most important and largest functional training is actually to train his waist and abdominal strength, because doing sit-ups on the supine board, plus some of its own weight, and you can train your own abdominal strength through an increase in the weight of the outside world in the later stage, in turn, if you lie on the supine board in the opposite direction, You can also use the supine board to train your waist strength, so the most important thing for this common fitness equipment is to train your waist and abdominal core muscles. <>

2.If you don't dislike it, you can also use the supine board as a dumbbell, which is also another type of weight-bearing that trains arm muscle groups and leg muscle groups:

If you don't have dumbbells at home, you can use both hands to carry the supine board as a barbell bend to increase your own weight-bearing situation, so as to use a form of curling with the supine board to train your biceps and triceps, and even if you carry the supine board to do squats, you can also train your quadriceps muscles, of course, if the supine board is used for this role, Then I think he can train all the muscle groups related to dumbbells, for example, he can also carry the supine board and do a hoof lifting exercise, so that he can train his calf muscle groups, or he can put his feet on the high place of the supine board and do push-ups, so that he can train the back and other muscle groups! <>

It is capable of exercising into the abdomen of the human body. Because when using the supine board, the abdomen of the human body has been constantly curling, and the muscles of the abdomen have been exercised through force and relaxation.

The sit-up board has a high workout value, it can increase the strength of the waist and abdominal muscles, and eliminate excess fat and fat in the waist and abdomen. It can help men's beer belly and improve the problem of laxity and sagging of women's waist and abdominal muscles.

The equipment used to practice sit-ups in the gym is called a sit-up board and a strong abdomen.

The abdominal back trainer is not only a bodybuilding equipment, but also can relieve the back fascial strain of people with lumbar muscle strain. Two sets of 60 back exercises a day will ease your back.

Data Extension:Correct and standardized movements.

Always lie on the board with your waist down, either head up or head down. When the head is up, the upper body should be close to the board book, the lower body legs are clamped and the knees are slightly bent, the thighs are at right angles to the body when the legs are raised, and the legs should be restored to pay attention to slowly falling, and the feet should not land. Lift it up slowly again.

When the head is down, tighten the jaw, open the sides with both hands, touch the ears, and don't hold your head! The head and shoulders should be off the board (always), and the upper back can be removed from the board with abdominal muscle contraction, and it can be slowly restored.

Lying on your back, with your abdomen and thighs at 90 degrees, your thighs and calves at 90 degrees, your body in the shape of a flying fish, and you can put something under your calves, this action seems simple, but to really get the best training effect, you must do it with the contraction force of the abdominal group.

The gym equipment for sit-ups is called a sit-up board.

There are two types of supine boards, one is a flat supine board and the other is a supine board with a curvature. The two feel different when you practice, the flat one is suitable for most people, and the curved supine board can relax the spine, and for people with a bad waist, it can also relax the muscles of the waist.

The supine board is a type of fitness equipment designed for abdominal training, this fitness equipment allows you to flatten your lower abdomen in the right way.

There are two main types of practice that should be done correctly:

Essentials 1: Sit-ups. Grasp the handrails, hook the horizontal bar with your feet, lie back on your back, use the strength of your abdominal muscles to sit up at 90 degrees, move quickly when lifting, and do not bend your knees. When the body falls, the movement must be slow, preferably halfway down and pause for 5-10 seconds.

Essentials 2: Supine leg presses. Grasp the handrails, lift your feet up vigorously, and lift your legs upwards until they are about 90 degrees to your upper body. Lower your legs slowly, preferably halfway through and stop for 5-10 seconds.

Number of exercises: 1 point for completing 6 times, 5 points or more is excellent, and 2 points or less is poor. Patients with high blood pressure and heart disease should try not to do it.

In fact, the support plate for sit-ups is a common fitness equipment invented for abdominal training. However, there is a more important safety problem in the purchase of the supine board, because after all, it needs to support your body, if the supine board is not strong enough and not safe enough, it is very likely that when you do the sit-up exercise, it will bring some damage to your body! <>

1.Pick a sturdy supine board:

In fact, one of the most important parts of the supine board is a board surface of the supine board and its support frame, so its board design needs to support the core of our entire body, and a fulcrum when we do sit-ups is a board surface of his supine board, although our legs are stuck with its support body, but in fact, we still mainly use the waist and abdomen to exert force. Furthermore, we need to see whether one of the boards of his supine board can bring us the effect of exercise comfortably and with high performance under its own conditions, because the surface of many supine boards is almost the same, but our body types are different, taller people will choose some longer supine boards, and shorter people will choose some shorter supine boards, but the general length of the board is about 130cm, and the width is 40cm, so you need to consider this problem according to your height. <>

2.Pick a supine board that won't shake and look at the maximum load of the material:

In fact, the second point of choosing a supine board is to see whether the supine board can support the maximum weight of our body, and whether he can keep it stably there. If we sit up and do sit-ups when he is not stable enough, but swings back and forth, this can easily cause us a certain risk. The second is that everyone's weight is different, according to their own weight to see if the material of the supine board can withstand their own weight, which is also a necessary condition to avoid injury!

When choosing a supine board, you should pay attention to the quality of the product, and then look at the length and width of the supine board, which should match your height.

First of all, look at whether the supine board is easy to shake, if the supine board starts to shake soon after being bought or used, it proves that the quality of this supine board is poor. Secondly, look at whether the length and width of the horizontal plate are sufficient, the length of a qualified supine plate can not be less than 130cm, the width is not less than 25cm, and the best products will be designed longer and wider. Finally, see if the material of the support frame is reliable, the supine plate is generally made of high-quality thickened and thickened steel, and the overall weight can reach more than 8 kilograms, ensuring that the load-bearing capacity can reach 300 kilograms.

The supine board should be neither too soft nor too hard, and it should not be easy to deform and shrink or run away, but also be more cared for, so as to have a better sit-up experience.