What is the supine plank exercise method?

In our current lives, many of our friends are increasingly fond of fitness, and exercise can better achieve the purpose of health care. Everyone is familiar with the popular sit-up board, so if we want to play its good role, we need to master some methods of using it. The editor will introduce the sit-up board in detail to you. Let’s find out how to exercise it quickly!

Nowadays, more and more people are playing with supine boards, but only a few can master the correct way to play them. As a common fitness equipment in outdoor mass sports fitness equipment, many people use supine boards for fitness, but many people lack a correct understanding of the functions of fitness equipment, and the exercise movements are often unscientific, so the expected results are not achieved, but it is easy to cause unnecessary injuries.

However, we often see that many people, when doing sit-ups or leg raises on the supine board, move too slowly when pulling up their upper body or raising their legs, and move too quickly when falling down or putting down their legs. This is very unscientific. First of all,

When getting up, the movements are too slow and a certain exercise rhythm cannot be formed to allow the abdominal muscles to be effectively stretched. Secondly, when falling down, the muscles of the practitioner are relaxed and rely entirely on inertia. Not only is there no exercise effect, but the upper body and head may also be severely hit and vibrated due to falling too fast, causing injury.

There are two main ways to practice correctly:

Tip 1: Sit-ups. Grab the handrails, hook your feet on the horizontal bar, lie on your back, use your abdominal muscles to sit up to 90 degrees, move quickly when lifting, and do not bend your knees. When your body falls down, you must move slowly, and it is best to pause for 5-10 seconds halfway down.

Key point 2: Lie on your back and raise your legs. Grab the handrails, lift your feet upward with all your strength, and lift your legs upward until they form about 90 degrees with your upper body. Lower your legs slowly, and it is best to stop for 5-10 seconds halfway through.

Number of exercises: 1 point for completing 6 times, 5 points or above is excellent, and 2 points or below is poor. Patients with hypertension and heart disease should try not to do this.

The sit-up board has a high training value. It can develop waist and abdominal muscle strength, reduce or eliminate excess fat and flesh in the waist and abdomen. Using the sit-up board fitness equipment to do sit-ups, leg raises, leg curls and other fitness exercises can not only help men's "beer belly", but also improve the problem of loose waist and abdominal muscles in women, thereby shaping women's outstanding and soft shape and figure.

Through the above introduction, everyone now has a clear understanding of the correct way to use the sit-up board! Now that we understand these methods, we can apply them well in our lives. Only by using the correct equipment to exercise can we achieve better fitness or weight loss goals!