How to use exercise equipment to train abdominal muscles

People nowadays are so busy with work that they don’t have time to exercise. They only go to the gym to do some physical exercise occasionally during their rest time. Many men like to train their abdominal muscles, which not only makes their bodies stronger. It can also relax your body to a great extent. Therefore, friends who want to exercise and train their abdominal muscles need to understand how to use exercise equipment for abdominal muscles?

How to use

Sit-ups can directly target the abdominal muscle groups. Through subtle changes in movements, the muscles in different parts of the abdomen can be exercised, ultimately achieving a shaping effect. The most common sit-up method is to lie on your back with your knees bent to about 90 degrees, your feet flat on the ground, using external force to keep them in place, and then use your abdominal muscles to sit up.

1. Position of hands

In traditional sit-ups, the fingers of both hands are crossed and placed behind the head. During the sit-up process, people usually use the strength of their hands to lift their head, which can easily lead to strained neck muscles. The correct way is to put your hands slightly close to your ears. People who are practicing for the first time may cross their hands and put them on their abdomen to reduce the difficulty. When sitting up, you should use your abdomen to exert force, instead of using your hands to lift your head up as we usually do.

2. Point of force

When hooking the lower sponge pad of the supine board with both feet, many people will use their feet to exert force to lift the body up. This will increase the burden on the thigh and hip flexor muscles, thereby reducing the effect of the abdominal muscles. When the external force increases, people tend to use their hips to complete the sit-up, which can easily cause damage to the waist and coccyx. When standing up, use your abdominal muscles to pull yourself up, and keep your back slightly bent. Don't stretch your back straight, otherwise it will easily cause back muscle strain. Do not use brute force when doing a leverage project. If you cannot get up, you need to rest.

3. Speed

When we conduct physical fitness tests, we count them based on how many times per minute, which causes many people to think that the faster you do sit-ups, the better. This is a common problem for many sit-up practitioners. In fact, this is not the case. The faster the speed, the less pressure on the abdominal muscles. The correct method should be to slow down as much as possible and exercise the control ability of the abdominal muscles. You will find that when you do it slowly, you will have a burning feeling in your abdomen, which means the fat is burning. Exhale slowly when you stand up, and take a long breath when you lie down, and control the rhythm well.

4. Standing height

After standing up from a traditional sit-up, you need to let your forehead touch your knees before returning to the original position. That is, the upper body quickly rises from a lying position to about 90 degrees. In fact, the burden on the rectus abdominis has not reached the heaviest stage before rising to 45 degrees. The reason is that during this starting phase, there is a synergistic effect of the sternocleidomastoid, pectoralis major, intercostal muscles, psoas minor, psoas major and iliacus muscles. In the process of exceeding 45 to about 90, because the resistance arm from the upper center of gravity to the hip fulcrum continues to shorten, the burden of the crane role played by the abdominal muscles becomes smaller and smaller, and the burden on the rectus abdominis does not reach the heaviest.

Only when the upper body reaches 45 degrees is the best time for the rectus abdominis to develop resistance function. Therefore, the higher you stand up, the more effective sit-ups will be. The correct way is to pause at about 45 degrees and then slowly return to the starting position to fully exercise the rectus abdominis.

When lying down, don't let your head rest on the bench, so your abdomen remains tense throughout the exercise.

5. Number of exercises and sets

Sit-ups are relatively easy to do compared to other exercises, but they also need to be practiced step by step, otherwise it is easy to cause muscle strain, which is even more detrimental to long-term persistence. When you first start, you can try 5"/set, and then add one more time each time you practice. When you increase to 15"/set, you can try adding one more set, and gradually reach 3 sets for each exercise. Before each set of exercise, you may want to lie on your back with your arms stretched behind your head until you feel a stretch in your abdomen. Hold for 15 seconds to relax your abdominal muscles.

The above content has clearly introduced to friends how to use sports equipment for abdominal muscle training. Your body is your own. If you exercise and work hard all the time, it will not only radiate a lot but also have a great impact on all aspects of your body. Therefore, doing some exercise during rest time can greatly enhance physical health and also help complete work more efficiently.