Which brand of supine board is good Is the fitness effect of supine board good Is there any!

Of course, with the use of a supine board, you can get twice the result with half the effort.

Action essentials] Lie flat on the mat with your shoulder blades on your back, bend your legs at your knees, your abdomen and thighs at 90 degrees, your thighs and calves at 90 degrees, and your fingers cross behind your head. Use the abdomen and back flexed, the arms bent and the elbows bent forward and adducted, the head is bowed, the chest is closed, the movements are coordinated, the elbows touch the knees, and then the back is restored to the preparatory position. To sum up, there are three phases of sit-ups:

Lie on your back, sit up, lie down. Note: The drop pad must be completely cushioned on the back, subject to the shoulder pad; When lifting, the elbow and knee must touch once to count, otherwise it will not be counted.

Practice method] 1. Weight-bearing sit-ups: There are two training methods for lying flat and sit-ups: no weight, high reps; and weight-bearing, low reps.

Based on practical experience, the latter is more effective. Suggestion: Use 10-20 kg barbell plates, and the number of each group varies from 10 to 30 depending on the individual situation.

2. Supine leg press: There are two modes of abdominal muscle exercises, one is "curling", that is, sit-ups, and the other is "stretching", that is, supine leg raises. In fact, the leg press is better than the sit-ups.

Therefore, I personally feel that it is better to practice with sit-ups and supine leg presses in a ratio of 4:6.

3. Incline sit-ups: Lie down on the sit-up ramp with your head down and hook your feet on the support board. Hold the barbell plate in front of your chest with both arms, then firmly bend your upper body upwards until your upper body is perpendicular to your legs. The thighs remain still throughout the procedure.

4. Inclined supine leg raise: Lie on the sit-up ramp with your head up, and hook the support board with both hands. Lift your legs firmly upwards until your upper body is perpendicular to your legs.

The upper body remains stationary throughout the process, and the upper and lower legs remain in a straight line throughout. If the leg is weight-bearing, the effect is better.

1) One person lies on his back, above the ankle joint of his companion with both hands, and one person stands on both sides of the partner's head with his legs apart, and when the companion lying on his back lifts his legs, he pushes his legs hard with both hands. Do it continuously.

2) Straight-legged straight-arm sit-ups in groups of 30.

3) Supine belly and leg raises: Lie on your back on the mat, raise your arms, tuck your abdomen and raise your legs into a bent body, and do it continuously. 15 pcs*2 sets.

4) Lie on your back and get up at both ends: Lie on your back, bend your body and raise your legs and pat the top of your feet with both hands, and do it continuously.

5) Prone dorsal flexion: in a group of two, one person lies prone on the mat, with both hands crossed behind the head or two hands folded behind the back; The other man pressed his hands against his partner's ankles. (30 pcs*2 packs)

6) Prone dorsal flexion: Prone dorsal flexion: Prone with arm lifts, upper body and lower limbs raised at the same time, continuously.

7) Push the trolley: The companion will raise both feet to make a two-arm support to crawl forward, and the two will alternate. (about 15 meters).

8) Sit-ups: Sit-ups are best for 10 seconds or 20 seconds, and let students do sit-ups in a short period of time, which can not only allow students to complete training tasks, enhance students' confidence, motivate students to train actively, but also play a good training effect.

Therefore, the principle of one-minute sit-ups training at the beginning of school is: less time, more number, and more times.

1. Correct exercise methods: 1) Sit-ups (mainly exercise the six muscles of the abdomen and quickly consume abdominal fat) 2) Back tucking exercise (mainly exercise the back-related muscle groups, which is also the main way to relieve lumbar muscle strain) 3) Supine leg raises (mainly exercise the abdominal and thigh muscles) 2. Auxiliary exercise methods: bend the waist down, stand upright, arm and head droop, hang in the air, do not force yourself to touch the ground with your hands, try to relax the muscles, and then naturally stretch the muscles of the back and legs, stop for about a minute, Repeat 3 more times.

3. Correct sitting posture: When sitting on a chair, be sure to fill the entire chair. Because only then can the entire back be supported and the bones of the spine straightened.

If you only sit on part of the chair surface for a long time, your back is prone to bending, and the lumbar muscle strain will slowly erode your back fascia. Remember: abs are designed to build endurance, not muscle and strength.

Finally, remember to stretch your muscles after your workout.

Look at the material of the sit-up board: we know that the material of the manufacturing sit-up board is related to the reliability and durability of the sit-up board, when doing abdominal exercises, the sit-up board often has to bear considerable weight pressure, so the top sit-up board is generally made of high-quality thickened and thickened steel, the thickness of the pipe can reach more than 4 cm, and the bend pipe used as a support in the middle adopts hydraulic technology, which increases the strength of the arc-shaped bearing pipe to ensure stability and safety without hidden dangers, and the cheap sit-up board often does not meet this standard. There is a possibility of breakage, which seriously affects the safety and service life of the supine plate.

Look at the width and thickness of the backing board: among all the components of the sit-up board, the most important part is the backing board, many actions need to be completed by lying on it, in order to ensure that it is more comfortable and efficient in the use process, and the exercise effect is better, we should choose the backing board with a larger width as much as possible, at least to ensure that the width of the backing board is not less than 25 cm; In addition, we should also pay attention to the thickness of the backing board, the standard thickness of 4 cm is generally used for the backing, too thin backing will make the back painful, too thick will reduce fitness efficiency, waste energy;

Look at the sports mode: The full-featured sit-up board will generally provide users with a variety of fitness exercise modes, in addition to the most basic sit-up exercise mode, it generally provides a variety of training modes such as bent back push, prone exercise, supine leg lift, and some auxiliary tensile exercises, so that consumers can exercise a more comprehensive muscle group, and achieve the purpose of slimming waist and abdomen faster.

First, the supine board fitness effect is very good. Using the supine board to exercise fitness can exercise the corresponding muscle parts, and at the same time accelerate the fat burning in these parts, which plays a leading role.

Second, the introduction of the supine board.

The supine board is a type of fitness equipment designed for fitness training that works the muscles of the abdomen, back, and arms and legs. At the same time, it can have a protective effect on the spine.

Third, the use of supine board.

1. First of all, put your feet away. The feet are placed on top of the foam. Position yourself at 90 degrees to the ground and lie back with your head not on your back.

2. Secondly, when doing sit-ups, the person should lie down, lower the center of gravity, put the hands on the ears, and slowly get up. Tighten the abdominal muscles and pause for a moment, curl the abdomen, and then slowly lower the body back into place.

3. Then, when the back is attached to the supine board, you can start the next cycle, and the abdomen should be rolled up when doing sit-ups. Roll your upper body upwards to form an arc. If you feel tired, you can put your hands on your abdomen and use the strength to get up slowly.

4. Precautions for the use of supine board.

1. Before exercising, move your body and move the joints of your body to avoid injury.

2. Bend your knees to avoid waist injuries.

3. It should be gradual and gradual, and the movement speed should not be too fast, but moderate.

The results of the supine board workout are good, and you can see noticeable results as long as you stick to it for a month.

However, there is one thing that must be noted, that is, to insist on using a supine board for fitness, and not to fish for three days and dry nets for two days.

Lying on your back not only has a good fitness effect, but also reduces belly fat.

Hehe! The effect must be there, but if there is a premise, you must stick to it, otherwise it will be really ineffective!

The supine board can train the abdominal muscles because you repeatedly squeeze the abdomen when you use the supine board, so you can train the abdominal muscles, but the effect is not as fast as doing sit-ups directly, because sit-ups use the strength of the abdominal muscles to overcome gravity, so if you want to train the abdominal muscles, I recommend you to do sit-ups, which are both cost-effective and fast, and when you have abdominal muscles, show others that others will worship you.

For those who want to work out, I have a few suggestions.

First of all, you need to be clear about the purpose of your fitness.

If you build muscles. Fitness classes are still necessary. Because a lot of the movements need to be assisted. If you use the right way (movements, postures, rhythms, supplements, diet, etc.), the effect is still obvious, especially for the abdominal muscles and chest muscles.

If you are in good shape. It is also possible to choose a supine plane. Train endurance, psoas muscles, etc.

Also, I recommend running, swimming is the best fitness effect.

I've been doing fitness for many years, and I hope it can help you.

If it's a club, it's okay to use it, if you want to buy one and put it at home, I can see it, and none of the people I know have high-quality abs who have bought a bench, and the irony is that the people I know who have bought a bench have a whole abs.

Fitness is a huge system engineering, which can be basically divided into two types, aerobic and anaerobic. The supine board is just one type of anaerobic training that is aimed at abdominal training. Ask me if there's anything you don't understand!

As we all know, the supine board is available in many places, not only in the gym, but also in the fitness equipment area of some communities, as long as you have time, you can practice. So what is the function of Yangqing imitation horizontal plate?

1. Abdominal exercises: Make correct sit-ups, that is, exercise a large abdominal muscle into six pieces.

2. Straighten your back: train your lower back muscles (deltoid, teres major, latis, etc.) to strengthen your back, which can reduce back pain and hunched back due to sitting for a long time.

3. Yangzen is lying down and raising the legs: use the waist as a support, do exercises for the upper abdomen, thighs, arms and other muscle groups, and often do this action, which can make you have a charming waist curve.

4. Strong abdominal transport and cover movement: the same as the first item, but the fulcrum of the foot has become less, so it is necessary to produce more abdominal strength, if you want to quickly achieve the effect of beautifying the abdomen, this action is to be practiced every day, but remember to take it step by step, please do not try it easily if you can't do it.

The above is an introduction to what the role of the supine board is, I hope it will help you.

Of course, the height can be adjusted, that is, it can lie flat and tilt up

See if the supine board is easy to shake: if the supine board starts to shake soon after buying it or using it, it proves that the quality of the supine board is poor;Generally, the most advanced sit-up board will use a variety of anti-sway designs at the connection to ensure the stability of the product in use, which not only ensures the effect of exercise, but also solves consumers' concerns about safetyYou can read the instructions clearly or consult some sellers in detail when purchasing;

Look at whether the length and width of the horizontal board are sufficient: the horizontal board as the most important component of the whole equipment, its length and width directly affect the comfort and efficiency of use, if the horizontal board is too short, the taller friends will be very awkward to use, or even unusable, too narrow will affect the feeling of exercise, a qualified supine board its length can not be less than 130cm, the width is not less than 25cm, and the best products will be designed longer and wider;

See whether the material of the support frame is reliable: we know that the first group of people generally weighs more, therefore, the material of the support frame will directly affect the load-bearing capacity and durability of the sit-up board, the top sit-up board is generally made of high-quality thickened and thickened steel, the overall weight can reach more than 8 kg, and the load-bearing capacity can reach 300 kg, while the poor quality sit-up board often uses inferior steel, which is light in weight and cannot guarantee load-bearing and durability.