How to use the abdominal muscle board?

In daily life, I believe that for those white-collar workers who sit in the office all day to work, finding some simple, convenient and quick ways to exercise their abdominal muscles is a headache for them. So some friends will use abdominal muscle boards to exercise their abdominal muscles, but some friends are not very clear about the use of abdominal muscle boards. So how to use the abdominal muscle board? In the next period of time, please friends come and learn with me.

Active muscle group: Rectus abdominis (upper abdomen)

Key points of the movement: Lie on your back on an abdominal muscle board, sit-up board or on the ground with your knees bent. Open your feet slightly to support the ground to maintain balance. Lift your head and neck slightly, place your hands on your ears, exhale while exerting force, and curl your abdomen to lift your upper body. When your upper back is completely off the ground, stop and control for one second, then inhale to return to the original position.

Training method: Try to do each set until exhaustion, women do 2-3 sets, men do 4-6 sets, rest between sets for 10-90 seconds

V-leg raise

Active muscle group: Rectus abdominis (lower abdomen)

Action essentials: Sit flat on the ground, hold your hands on both sides to maintain balance, keep your legs together and suspended in the air, knees bent, exhale while exerting force, tighten your abdomen and pull your legs up, control for 2-3 seconds when your abdomen feels fully tightened, then inhale and slowly return to the original position

Training method: Try to do each set until exhaustion, women do 2-3 sets, men do 4-6 sets, rest between sets for 10-90 seconds

The above paragraphs have answered our questions about how to use the abdominal muscle board. I sincerely hope that my friends can study the above content carefully, so that they will have more experience and experience in using the abdominal muscle board in daily life. Of course, what I want to tell you is that you won’t see obvious results from abdominal muscle training in just one or two days, so friends need to be more persistent.