How to do the supine plank fitness program?

With the gradual promotion of fitness exercises, more and more people are paying attention to and joining the ranks of fitness. Vest line and mermaid line are terms and concepts that are becoming increasingly popular recently. What I recommend today is an exercise that can train your mermaid and vest lines, the supine version. This is a relatively effective fitness exercise, but it needs to be assisted by the correct methods and plans for training.

Sit-ups fitness

1. First, put your feet in the right place. Place your feet on top of the foam. It should be at a 90-degree angle to the ground, then lie back with your body, without resting your head on the supine board.

2. Secondly, when doing sit-ups, remember to lie down, lower your center of gravity, put your hands on your ears, and slowly stand up. The abdominal muscles should be tightened and paused for a moment, remember to curl up, and then slowly lower the body to its original position.

3. Next, when your back is against the bench, you can start the next cycle of movements, rolling up your abdomen when doing sit-ups. Roll your upper body up so that you create an arc. If you feel tired, you can put your hands on your abdomen to use it to slow down.

Tips:

1. You don't need to lean your head on the supine board. Some people lie their entire body directly on the supine board, which is incorrect.

2. When doing sit-ups, your body must be relaxed and not tense.

3. It is worth noting that you must not move your hips during exercise. Your hips must be kept close to the supine board, otherwise your abdomen will not be exercised.

When doing sit-ups to exercise your abdominal muscles, don't be impatient. You need to practice a certain amount every day so that you can see the results as soon as possible. Another point is that you must master the posture when practicing.

If you persist for a long time, the fat on your belly will be significantly reduced, and your waist and mermaid curves will be revealed. But don't rush it, because exercise is a relatively long process, especially if you can't do it in large quantities or for a long time at the beginning. If you don't have a good physical condition, you will easily strain and damage your body.