Nowadays, in order to keep healthy while saving time, more and more people tend to exercise at home. Having a small gym or exercise place at home has many advantages, for example, it is more convenient and private for you to exercise. What's more, especially in these times of the COVID pandemic, it becomes more important to exercise at home. Although you can do all kinds of exercises at home without equipment, some of the most effective exercises can only be achieved by using fitness equipment. An incline sit up bench is a good example. It is specially designed for your upper, middle and lower abdominal muscles and oblique muscles, which is an ideal exercise equipment to help you build charming six-pack abdominal muscles and strengthen your muscles.
Although the abdominal bench may not get much attention from novices in the gym, it is actually one of the most effective body-building exercise equipment. The sit-up bench has many amazing benefits, for example, it can help you burn excess fat, strengthen your abdominal muscles and core muscles and improve your overall sports performance. It can be said that doing sit-ups on it is more comfortable and effective than doing sit-ups on the floor. However, in order for you to make full use of it and get better exercise results when exercising on it, it is necessary for you to know and learn some tips. In the following article, I will tell you some tips for exercising on the abdominal bench, hoping to help you.
What is it?
Sit up machine (also called abdominal bench) is a kind of exercise equipment, which is mainly designed for users to effectively and comfortably exercise abdominal muscles and promote correct sit-up posture. By using this bench, you can shape charming abdominal muscles more effectively and safely than simply exercising on the floor. It is ergonomically designed with thick foam cushion, foam-covered handle and backrest, which can provide you with maximum comfort and stability during exercise. What's more, because it has the function of inclining or declining, you can fix it or adjust it to different degrees of inclination according to the exercise style that is more suitable for you and your desired comfort level, so as to carry out more effective abdominal exercises. Nowadays, the abdominal bench is one of the essential fitness equipment in commercial gyms, and it is also being used in home gyms by more and more people.
What are some tips for exercising on it?
In order to help you make full use of the abdominal bench and get the best results by exercising on it, I will tell you three very useful tips below. Let's have a look together!
1. You can do more challenging exercises by doing weight-bearing sit-ups on the sit-up bench to get better exercise results. Weight-bearing sit-ups are different from ordinary sit-ups. They increase the intensity and difficulty of exercise by adding some weight. So what should you do? First, lie on your abdominal bench and look upward. Your hips, torso and head should be attached to the bench, and your feet should be fixed under the foot supports. Then, put the weight on your chest with your hands and start lifting your torso to your knees. Finally, hold this position for a few seconds before lowering to the starting position. Doing weight-bearing sit-ups on the abdominal bench allows a wider range of motion. And because you’re at an incline, you’re working against gravity, thus increasing the resistance. Since your abdominal muscles and other muscle groups have to work harder, your abdominal muscles will be tighter and your core will be stronger. But if you are a beginner, please set your abdominal bench at a low angle and start with a low weight.
2. If you want to exercise your oblique muscles more effectively on the abdominal bench, then please always twist your body when you lift up. You can exercise your oblique muscles by doing a Russian twist on your abdominal bench. How to do it? First, fix your knees at the end of the bench. Then, put your hands behind your head and do sit-ups, while rotating your right arm to your left knee. Hold for 1-2 seconds, straighten up, and then lower to the starting position. Then repeat the movement from the left arm to the right knee. Repeat this operation for 20 groups. If you want to exercise more different muscles on your abdominal bench, you can also try doing other exercises such as push-ups and leg lifts on it.
3. If you find it too difficult to do sit-ups on the inclined abdominal bench, you can train on the flat bench first to build up enough endurance. This will be of great help to your future exercise.
What should pay attention to when exercising on it?
As long as you master the above three tips, you can make full use of your abdominal bench for effective exercise. But when you exercise on 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 incline sit up bench, don't sit up or lie down suddenly, which may strain your muscles. Secondly, in the process of lifting your upper body, please make sure you don't pull your head forward with your hands, or it may cause your neck pain. Thirdly, don't bend your back too much and keep your posture as straight as possible. Finally is to lower your back as much as possible. In order to get better exercise, avoid resting on the bench when you lower your body.
I'm sure you can know and learn three tips for exercising on a sit-up bench after reading this article. I hope they are helpful to your exercise!
