How do you use an abs board to train your abs?

Although the sit-up abdominal muscle board is simple and easy to operate, whether it is a morning exercise or after dinner in the evening, you can practice two handfuls. However, when choosing sit-ups for exercise, you must pay attention to safety, otherwise it can easily lead to spinal injuries. In this way, not only will it not have the effect of exercising, but it will also lose a lot of money because of a small one.

When doing sit-up exercises, it is easy to injure the spine if you don't move properly. Sit-ups abs plate in home fitness equipment.

The design is sensible, with an elongated cushion that works the muscles of the abdomen, back, as well as the arms and legs. So it can have a protective effect on the spine!

When exercising, you should pay attention to the fact that the legs should not be stretched too straight, and it is best to bend a little, which can also effectively protect the spine. The placement of the hands is also particular, and some people like to hold their heads, which is also not standardized, because the strength of the hands is easily transferred to the cervical spine, resulting in cervical spine injury. The correct thing to do is to put your hands next to your ears.

Also, when exercising, the correct breathing technique should be to exhale when you get up and inhale when you lie down.

For the best results, it is best to do 20-30 pieces per set, rest for 1 minute, and then start another set. Each workout should be 4-6 sets. In order to allow the abdominal muscles to recover from fatigue, generally practice once every other day, for new practitioners, one group may not be able to do 20, so take 80% of the maximum number of times you can do at one time, and practice a few more sets.

Speed and frequency, also flexibly mastered according to their own strength.

How to train abs? Plank effective tips.

Practice sit-ups with abs plates:

1. Lie on your back on the abdominal muscle board, and you can use your bare hands or both hands to grasp heavy objects.

2. Pick up with both hands or grab heavy objects. Pay attention to sit up quickly, and restore slowly.

3. Use weight-bearing sit-ups, place weights on your chest and cross your hands.

4. If the above two are relatively simple, you can use a weight to place behind the head, which can increase the difficulty of the exercise.

Use the abs plate to practice the supine leg press step:

1. Lie on your back on the abdominal muscle board, grasp the fixation on the abdominal muscle board with both hands, straighten your feet together and keep your knees slightly bent.

2. Have begun to concentrate the strength of the lower abdominal muscles, and lift the legs until the buttocks leave the abdominal muscle plate.

3. Then transition to the lower back and leave the abdominal muscles, at this time the upper abdominal muscles are needed to control and exert force.

4. When the whole back leaves the abdominal muscle plate, stop for a while, and then slowly restore.

51. Before using the abdominal muscle board, do sufficient warm-up exercises, jog for a few minutes or stretch the body, and move the joints and muscles of the body, preferably for about 5-10 minutes.

2. The highest point of the curved abdominal muscle board is best 50cm from the ground.

3. You can exercise 3-4 times a week, do 4-6 groups of shouting for each exercise, 20-30 per group, and rest for 1 minute between groups. When you first start exercising with abdominal muscle boards, you can start with about 10 and gradually increase according to your actual situation.

4. When doing sit-ups with abdominal muscle plates, it is necessary to pay attention not to hold the head with both hands, which can easily transfer the strength of the hand to the cervical spine, resulting in cervical spine injury.