How to use exercise equipment to train abdominal muscles?

Now the gym business is becoming more and more popular, and more and more fitness enthusiasts choose to exercise in the gym. People come to the gym for various purposes, such as losing weight, gaining muscle, shaping the body, exercising muscles, etc. The various needs and corresponding exercise methods make people dazzled and broaden their horizons. As a result, they also have to face a variety of fitness equipment choices. Now let me introduce to you a kind of sports equipment that can exercise the abdominal muscles of the body.

The abdominal muscle board can help you shape a perfect waist and abdominal line. As a common fitness equipment in the gym, the abdominal muscle board has always been loved by many fitness enthusiasts who pay more attention to the waist and abdomen. It can exercise the abdominal muscles very well.

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, use external force to fix them, 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 process of sitting up, people often use the strength of their hands to lift their head, which can easily cause strain on the neck muscles. The correct way is to place your hands slightly next to your ears. If you are doing it for the first time, you can cross your hands and place them on your 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 their feet on the lower sponge pad of the supine board, 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 role of the abdominal muscles. When the external force increases, people tend to use their hips to complete the sit-up movement, 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. You cannot use brute force when doing a leverage project. If you can't get up, you need to rest.

3. Speed

When we do the physical fitness test, we count it by how many times per minute, which leads many people to think that the faster you do sit-ups, the better. This is a common problem among 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 in slow movements, your abdomen will have a burning feeling, which means the fat is burning. Exhale slowly when you stand up, and take a long breath when you lie down, controlling the rhythm.

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 is quickly raised 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. Because in this starting phase, there is a synergistic effect of the sternocleidomastoid muscle, pectoralis major, intercostal muscles, psoas minor, psoas major and iliacus muscles. In the process of exceeding about 45-90, due to the continuous shortening of the resistance arm from the upper center of gravity to the hip fulcrum, the load of the crane role played by the abdominal muscles becomes smaller and smaller, and the burden of the rectus abdominis does not reach the heaviest.

Only when the upper body is raised to 45 degrees is the best time for the rectus abdominis to develop resistance resistance. Therefore, sit-ups are not necessarily more effective the higher you stand. The correct way is to pause for a while at about 45 degrees of your body, then slowly return to the starting position to fully exercise the rectus abdominis.

If you want to achieve better results in training your abdominal muscles, it is best to exercise once in the morning and once in the afternoon. When practicing, try to relax your body as much as possible and don't shake. If you have a headache while practicing, stop practicing. Beginners usually experience headaches and dizziness, which is normal. After the treatment, your conjunctiva may become congested. This is normal. Don't worry, it will go away after a while.