Crunches must be familiar to everyone, and they are helpful for training abdominal muscles, waistcoat lines, and even slimming the belly. As a sit-up exercise equipment, the adjustable sit up bench can not only be used to enhance the effect of sit-ups, but also other methods of use, all of which have good results. Now let's learn how to use the adjustable sit up bench.
1. Sit-ups:
The most basic way to use the adjustable sit up bench is to do sit-ups, which is a common method for both men and women.
Action: Hook your feet on the front tube of the adjustable sit up bench, attach your hands to the sides of your ears, lie on your back with your body back, do not rest your head on the adjustable sit up bench, and use your abdominal strength to sit up.
Action points: When lifting up, the action should be faster, and when falling down, the action should be slower. When it is halfway down, it is best to pause for 5-10 seconds.
Exercise effect: Both boys and girls can exercise abdominal muscles and help consume abdominal fat.
2. Bend over your back:
Action: The legs are hooked to the fulcrum at the uppermost end of the bracket, lean over on the adjustable sit up bench, and then use the waist as the fulcrum, and stand up indefinitely.
Action points: Pay attention to rhythm when you stand up, six times a minute.
Exercise effect:
Girls: exercising the muscles of the back and waist can reduce the fat on the waist and back, which is very good for saying goodbye to the bucket waist and hunchback.
Boys: It can realize the simultaneous stretching of the front and rear muscles of the chest and back, exercise the chest muscles and the latissimus dorsi, and enhance the strength of the lower back.
3. Lie on your back and raise your legs
Action: Lie on your back on the adjustable sit up bench, grab the upper end of the support with both hands, and lift your legs straight up until they are perpendicular to your hips.
Action points: The process of raising and lowering the legs should be as slow as possible, and do not touch the supine board during the lowering of the legs.
Exercise effect:
Girls: It can help reduce the fat on the legs, especially for elephant legs.
Boys: Leg muscle strengthening exercise, can build shapely thigh muscles.
4. Pull training
Action: Sitting on the adjustable sit up bench, your feet can hook on the lower end of the round tube of the adjustable sit up bench, and hold the bracelets of the two pull ropes, and pull up or to the sides at the same time.
Exercise effect:
Girls: It can modify the problem area between the shoulders and back and reduce the fat on the arms.
Boys: Improve the proportion of shoulder and chest muscles, exercise the chest muscles, it is helpful for exercising the chest muscles.
Precautions:
Don't drink a lot of water after exercising, you should drink a small amount of water many times.
Don't eat immediately after working out
Do not smoke after exercising
Do not drink alcohol after working out
Do not take a shower with cold water after exercising
Do not sit down and rest immediately after exercising.
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