What are the dumbbell waist muscle exercise methods? The muscles of the waist and abdomen are easy to gradually increase because of less exercise at ordinary times, and the muscles will gradually relax, which not only affects the face value but also easily gets sick. Let's talk about the exercise method of dumbbell waist muscles.
What are the methods of dumbbell waist muscle exercise? First of all, warm up before exercise. Because dumbbell training has a wide range of joint activities, we should pay attention to warm-up before training. You can warm up for 5~ 10 minutes with aerobic training and stretch your body muscles before exercise.
Dumbbell waist and abdomen training method:
Half squat with dumbbell in hand: dumbbell squats for 20~25 times as a group and do 3 groups. Main exercises: quadriceps femoris, gluteus maximus, hind leg muscles and adductor muscles.
Dumbbell Squat: Dumbbell Squat for one group 15~20 times, and do 3 groups, mainly to exercise thighs and buttocks.
Dumbbell hard pull: a group of dumbbell hard pull movements 25~30 times, do three groups, mainly exercise the waist.
Dumbbell pull-ups sit-ups: dumbbell weight-bearing sit-ups pull-ups, one group 15~20 times, do three groups, mainly exercise waist and abdomen.
Take a break of 30 seconds between exercises and do it three times a week.
So how do you choose the weight of dumbbells? You can see the choice of dumbbell weight when exercising.
Benefits of dumbbell waist and abdomen exercise:
Body-shaping effect: Humping exercises can reduce fat, shape all parts of the body, especially arms, shoulders and back, and also lengthen muscles and make the body slim.
Exercise can help women's muscles to be more elastic, improve women's basic metabolism and achieve the effect of losing weight without rebounding.
Matters needing attention in dumbbell practice:
Don't move too fast, especially the stability of the waist and abdomen is very important. Exhale when training strength, fall back and inhale.
Moderate bending: the elbow joint should be slightly bent. If "stretched" too straight, it is easy to get hurt.
Learn to relax: Relaxation is beneficial to the development of long lines and streamlined muscles. Just doing dumbbell exercise, muscles and joints will be a little painful. Pay attention to rest after exercise.
What are the methods of dumbbell waist muscle exercise? There are many ways to exercise waist muscles, but they should be targeted and targeted to strengthen the amount of exercise at the waist.
The way to exercise waist muscles is to do local thin waist exercises and eat more foods that promote muscle growth. Exercise waist muscles is mainly based on lower body exercise, mainly to increase the amount of exercise at the waist. Secondly, eat more foods that are rich in protein and can promote muscle growth.
What is the way to exercise waist muscles?
First, sideways bending action: upright. Legs apart, arms raised horizontally, upper body bent forward, fingers of left hand touching right foot, right arm naturally raised. Don't bend your legs and arms, inhale, then recover and exhale. In the other direction, repeat. Do it eight times in a row
Second, leg flexion: supine position. Put your arms flat on the ground, bend your knees and lift them at the same time after straightening your legs, and inhale to make your thighs close to your abdomen; Then exhale and slowly restore. Repeat 8 times.
Third, lift the legs and abdomen: mainly to develop the lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action is done evenly, bend your knees and continue to do the same action. Repeat 8 times.
Fourth, sitting and bending: mainly to develop upper and lower abdominal muscles. Straighten your knees, lean back and forth, keep your body balanced, and then bend your knees and abdomen to make your abdominal muscles flex extremely. In practice, feet should never touch the ground.
5. "Cycling" exercise: supine position. Take turns to bend and stretch your legs, imitating the action of pedaling a bicycle, fast and flexible, and the range of flexion and extension is as large as possible. For 20-30 seconds.
Six, twisting the waist: hold the handle with one hand or pull a certain weight, twist the waist and turn around in various postures, and exercise the external oblique muscles and waist muscles.
Everyone can choose the above exercises according to their own situation, and gradually increase the amount of exercise each time according to their own physical condition, twice a day.
It is very bad for the waist and abdomen muscles not to exercise for a long time. Today, I would like to share with you the methods of concentrating on exercising waist and abdominal muscles, hoping to be helpful and useful.
sit-up
1, sit-ups mainly exercise abdominal muscles, but also exercise legs and waist.
2. Lie on your back on the inclined plate, hook your legs to the sponge column at the lower end of the instrument, put your hands on your chest, and sit by the strength of your abdominal muscles when your trunk bends upward until you feel the contraction of your abdominal muscles.
3, control the abdominal muscles, slowly lean back, the whole movement range does not exceed 45 degrees.
Don't bend the trunk with the rebound force or inertia of your back, don't rotate around the hip axis, and don't use the pull of your legs or toes. When sitting up, hold your chest out and keep your elbows close to but not beyond your knees. Don't bow your head with your chest down, or you will hurt your spine and back.
Leg lift
1, hanging legs and lifting legs mainly exercise the abdomen.
2. Hang the object with both hands and suspend the body. Stay steady and don't swing back and forth.
3. Abdominal muscles contract, lift thighs to be parallel to or slightly higher than the ground, and even bend your legs. Stop for a minute and put it down slowly. The thighs should not be completely perpendicular to the ground. Don't put your legs down too quickly and don't touch the ground. When lifting upwards, don't let your hips leave the supine board to protect your waist. The straight leg exercise is of high intensity, and beginners can complete the action with leg bending posture.
Goats stand up.
Lie prone on the equipment rack, keep your body squatting naturally, feel the stretching feeling of your lower back (squat naturally, choose the bending angle according to your physical condition), and put your hands across your chest.
Then concentrate the strength of the lower back muscles to lift the upper body, keep the upper body parallel to the ground, stop for a while, and then slowly return to the starting position.
Weight-bearing dumbbell body lateral flexion
Keep your body upright, holding the dumbbell in one hand and the palm of your other hand close to your body. Then the body center of gravity slowly moves to the dumbbell side, keeping the waist muscles contracted, pausing for a while, and then quickly returning to the starting position.
Because of the particularity of the position of waist muscles, light or medium weight should be used to exercise waist muscles, which is not suitable for heavy load exercise.
The best exercise for another waist muscle group is 1 per week. Five times, no more practice. Finally, when exercising waist muscles, you must practice the corresponding movements within the range that your body can bear.
What about lumbar muscle strain?
Acute lumbar sprain is an acute tearing injury caused by sudden overstretching of soft tissues such as lumbar muscles, fascia and ligaments due to external force, which often occurs when lifting heavy objects and the lumbar muscles contract strongly. Principles of treatment
1, stay in bed (hard bed).
2. Pelvic traction.
3. Local pain points are closed
4, local hot compress or infrared radiation.
5. Rotary massage is effective for synovial incarceration of intervertebral facet joints.
6. After the pain is relieved, you can exercise your back muscles. The treatment of lumbar muscle strain is external application of traditional Chinese medicine: local administration has obvious curative effect, or a new needle is used: acupoint selection-Shenshuhuan Tiaoyinmen Chengshanoctagonal once a day,
How to exercise waist muscles? Experts talk about opinions
When doing the exercises of waist muscles, we should pay attention to avoid overexertion and strain the waist muscles. In fact, in addition to the above local exercises, there are many muscle exercises, such as swimming, sit-ups, dancing, etc., which can effectively exercise waist muscles.