Especially in the 21st century, the concept of keeping a healthy body and a perfect figure is more and more respected by people. But as we all know, regular exercise is the best secret to help maintain a healthy body and a perfect figure. When it comes to the best way to exercise, different people have different opinions. Some people may like running because it can bring good exercise effect and is not limited by time and place; while some people may like to ride a bike, because it is an excellent cardiovascular exercise and does not cause any pressure on the joints. If you are looking for an extremely simple but effective exercise that you can do at home, I think sit-ups are your ideal choice. But using an incline sit up bench to do sit-ups can help you get better exercise results.
Whether in a commercial gym or a home gym, abdominal bench is the most effective fitness equipment that can help you exercise your abdominal muscles, but it can only play its greatest role when you use it correctly. If you don't use it correctly for exercise, it may not only cause you injury or back pain, but also make your abdominal muscle exercise ineffective. But if you use it correctly for exercise, it can strengthen your whole core and make you gain six abdominal muscles. Although you can use sit-up bench for a variety of effective exercises, the prerequisite for getting the effective exercise is that you must use it correctly. Therefore, it is very important for anyone, especially beginners, to know how to use abdominal bench correctly for exercise. In the following article, I will specifically tell you how to use it correctly for exercise, please keep reading.
How to use it correctly for exercise?
To use the abdominal bench correctly for exercise, you must follow the following several steps.
1. Warm-up
Before doing any kind of exercise, please remember to take a few minutes to warm-up, and it is no exception before using the sit up machine for exercise. Studies have shown that warming up before exercise can increase blood circulation and flexibility of muscles. This can not only help you reduce the risk of injury during exercise, but also help you prepare mentally for the following exercise.
2. Setting the angle of your bench
After the warm-up training, it is time to set the angle of your abdominal bench according to your comfort level. The steeper the angle, the more difficult it is to exercise. Therefore, if you are a beginner, please make sure to set the angle of your abdominal bench to 45 degrees for more comfortable and safe exercise.
3. Sitting on your bench
After you set the angle of your incline sit up bench, you can sit on your abdominal bench with your feet between the rollers and bend your knees at a 90-degree angle. Lie back slowly with your hands behind your head.
4. Lifting the upper body
If your main goal is to exercise abdominal muscles, it is important to keep your back as straight as possible. After you lie on your abdominal bench, take a deep breath and hold your breath. Then begin to exhale slowly while lifting your upper body and contracting your core. Lift your upper body until your elbows can touch your knees. Remember to hold this position for a few seconds instead of lying down immediately.
5. Lower your body slowly
After you lift your upper body and touch your elbows to your knees and hold this position for a few seconds, now you can slowly lower your body to the starting position. Remember that it is important to breathe in during this process. In addition, if you want to exercise your abdominal muscles better, you can repeat the action of lifting your upper body and slowly lowering your body on your abdominal bench. If you are just starting to do it, it is a good way to exercise your abdominal muscles and core by doing 2 groups with 10 times each.
What should pay attention to when using it for exercise?
As long as you fully master the above steps, you can use the sit-up bench correctly for effective exercise. But when you exercise with it, you also need to pay attention to some things. The first thing to remember is to always exercise in a slow way. During exercise with your abdominal bench, don't sit up or lie down suddenly, which may strain your muscles. Secondly, make sure you don't pull your head forward with your hands during the step of lifting your upper body, or you may suffer from neck pain. Thirdly, don't bend your back excessively and keep your posture as straight as possible. Finally is to lower your back as much as possible. In order to get better exercise, please don't rest on your abdominal bench when lowering your body.
I believe that after reading this article, you will know how to use a sit-up bench correctly for exercise. I hope you can get good exercise results from this fitness equipment.
