Several ways to exercise abdominal muscles by dumbbell bench supine board

Several ways to exercise abdominal muscles with dumbbell stool supine board

　　Dumbell stool supine board is a fitness equipment designed for abdominal training. This fitness equipment allows you to use the right method and make your lower abdomen flat with half the effort.

　　　Smooth abdomen is the dream of many people for a lifetime, because girls can wear many sexy clothes with flat belly, and boys will not make people feel old and bloated. The fitness board is designed for abdominal training, allowing you to use the right method and make your lower abdomen flat with half the effort. As long as you continue to use it for 15 minutes every day from now on, your dream will be realized soon!

　　1. Abdomen muscle exercises

　　Practice parts: abdomen Rectal muscles, oblique abdominal muscles

　　　　Chain posture: lay flat

　　　　Edit key points:

　　　1. Do not raise your head or jaw. The head moves with the movement of the ribs, rather than the head leading the ribs;

　　　2. Maintain a normal neck;

　　　3. Move slowly;

　　4. Lift up when exhale, and breathe down when inhaling, and breathe evenly.

　　　Initial action:

　　　1. As shown in the figure, hold the dumbbell tightly;

　　　2. Lying flat on the chair, holding the dumbbell tightly on the chest;

　　3. As shown in the figure, place your feet behind the roller pad;

　　4. Lying flat on the lower back or in a normal arc.

　　　　Operation:

　　1. Abdomen tighten, slow Slowly support the upper body;

　　2. Keep the neck and buttocks still, get up as much as possible;

　　3. When you are completely bent, your lower back should not leave the chair;

　　4. During exercise, the abdominal muscles are always tight, repeat the exercises, and slowly restore.

　　2. Reverse curl exercises

　　Practice parts: abdomen, including rectus abdominal muscles and oblique abdominal muscles

　　Chair posture: flat

　　Essence:

　　1. Close the abdomen before getting up;

　　2. Knees and buttocks should not move;

　　3. Lift up when exhale, lower inhalation, and breathe evenly;

　　4. Bend the lower limbs as much as possible;

　　5. Bending the buttocks according to the difficulty required ＝ 　　6. Beginners should bend their legs completely and bend their abdomen.

　　Initially:

　　　1. Lying flat on the chair with the back and head;

　　2. Bend the knees completely;

　　3. Determine the position and keep them unchanged during the exercise;

　　4. Extend your hands back and hold the chair next to your head;

　　5. Relax your neck.

　　　Operation:

　　1. The abdomen is tightened, and the buttocks are slowly bent toward the chest;

　　2. Do not use your legs to leverage force, stick up as much as possible, and do not approach the shoulder blades;

　　3. Repeat the movement slowly, gradually restore, and do not relax.

　(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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