We all know that sitting on supine is an effective way of abdominal exercise, but sit -ups need to consume a lot of physical strength. The abdominal exercise machine that has been transformed by international fitness exercise has made the sit -ups sit a kind of enjoyment.Is it really useful?How to use abdominal machine to exercise to lose weight?
Abdomen machine
The structure of the abdomen machine
The abdominal device generally includes non -slip yoga cushions, adjustable cervical vertebrae massage, comfortable waist decompression systems, high -back soft glue foam and roller massage back.
Principles of abdominal machine
According to the principle of abdominal exercise, the upper half of the head, shoulder and back only moves at the 30-60 degree interval of the ground, so that the exercise relys on the abdominal strength to move all the muscles of the abdomen.
The function of the abdomen machine
Stretch the spine to relieve the sense of force on the back and waist.The effect of relaxing the thoracic and lumbar spine.Relax the back muscles to open the blood of the upper body.At the same time, open the stretching abdominal muscles to achieve the effect of moving abdomen.
The difference between abdominal machine and suckling board
The difference between the abdomen machine and the supine board is that one is lazy. If you want to be good, choose the suede board.Most of the fitness methods are effective, the key depends on whether you have insisted.
Precautions for abdominal machine
1. To be self -knowledge, we must know that a persons energy restrictions, and a step -by -step process.Please correct your misunderstanding when using the abdomen machine, please do not use too much.
2. The abdominal machine and all components are not toys, but suffocating parts. Please pay attention to keep the products and place them where children cannot get.
3. The principle of using AD abdominal motor is mainly the goal of abdominal muscle strength training. Therefore, only slowly lying on motion to exercise is to exercise the muscle strength of the abdomen. The best speed is 20 to 30 per minute. Do not excess.
4. In the process of exercise, we should pay attention to the time of breathing. When the abdomen is in the body, it should be positive, so deep muscles in the abdomen also participate in the work.
5. Before using this product, go to the product inspection. If the product is damaged or lacks, it is not used.
6. Please use it correctly. During the exercise, dizziness, chest tightness, physical discomfort, abnormal pain, abnormal discomfort, please stop using immediately and go to the hospital immediately.
7. It is a need for action. Pay attention to the body, abdominal muscles, mainly abdominal rectus muscles, abdominal oblique muscles and inner oblique.In the process of AD abdomen machine, the lower abdomen flexion hip muscle is overloaded, and the knee joint flexion should be 90 °.However, this may limit the training effect of the knee flexion position to train the lower abdomen muscles.
8. Prepare some warm -up activities before the abdomen, especially when the winter or the environmental temperature is low, warm -up is very important. It must make each joint movement and a little sweat.
9. Please use this product where there are no obstacles in the absolute static place. It is strictly forbidden to use it on the slope or smooth ground.
The movement posture of the abdomen machine
1. Arched back exercise
1. Prepare posture: kneel, look up, and straight.
2. Action: Arch back, bowing head, shrinking abdominal muscles, keeping the posture for 5 seconds, restore.Do it 8 times.While shrinking the abdominal muscles, he breathed out, and the nose inhaled when it was restored.
Second, leg movement
Lie flat, flatten your left arm back, straighten your left leg, support your right leg flexion, and the right arm is flat.The back is close to the ground, the left arm is raised forward, and the left leg is lifted back, and the two are banged as much as possible.Repeat 12 times, change the right arm and right leg 12 times.The main point is to close the abdomen and keep the back straight.
Third, torsional exercise
Sitting, sagging your arms naturally, put your left leg bent and right, your right legs bend your knees, and your feet are placed outside your left thigh.Twist the upper body to the right, put the left hand on the right heel, put the right hand on the floor behind the body, and look at the right shoulder.Keep your posture for 20 seconds.Do the same action in the direction.Repeat 2 times each.When turning the abdomen, take a deep breath.
Fourth, tie waist exercise
1. Prepare posture: lying on your back, back to the ground, bend your legs with your legs, and the arms are flat.
2. Movement: The abdominal muscles, slowly stand up the waist until there is only the shoulders touch the ground.Keep your back straight for 4 seconds.Then slowly put down the waist to restore.Do it 12 times.
Five, sideline flexion exercise
1. Preparatory posture: sit on the leg and place your hands on the side of the body.
2. Movement: Slide the left hand to the left side, flexion on the left side of the upper body, lift the right arm, then vibrate to the left side, and then flex the left side 4 times to restore.Make it 4 times on the right.Repeat twice.When the side flexion, the hips are not moved, and the movements should be done slowly and rhythmic.

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