First, how to practice waist strength with dumbbells
In the hard-pull standing posture, the feet are slightly wider than or shoulder-width, the upper body leans forward with the hip joint as the axis, the knee joint bends about 150, and the dumbbells in both hands naturally hang in front of the body.
Pull up your body and dumbbells at your waist. As the waist straightens, so does the knee joint until the body stands upright. Then kneel down and put the dumbbell down to the ready position.
1, abdominal exercises
Practice site: rectus abdominis and oblique abdominis.
Chair posture: Lie flat.
Action essentials: Don't look up or lift your chin. The head moves with the rib movement, not the head leading the rib movement; Keep the neck in a normal posture; Move slowly; Exhale upward, inhale downward, and breathe evenly.
2. Reverse abdominal rolling exercises
Practice site: abdomen, including rectus abdominis and oblique abdominis.
Chair posture: Lie flat.
Action essentials: abdomen before getting up; Knees and hips are still; Lift up when exhaling, down when inhaling, and breathe evenly; Bend the lower limbs upward as much as possible; Hip bending depends on the required difficulty; Beginners should bend their legs completely, close to the abdomen.
3, supine torso rotation exercises
Exercise site: spine and back muscles.
Chair posture: Lie flat.
Action essentials: This group of actions is very important, but improper actions can be dangerous. Chest out, torso flat, slightly arched into an arc; Any contact, especially this kind of collective exercise, too much action may not be better; Exercise according to muscle endurance, don't push too hard to avoid losing control.
4. Turn sideways to practice
Practice site: anticlinal muscle and lower abdomen.
Chair posture: flat.
Action essentials: exhale upwards, inhale downwards and breathe evenly; The head moves with the chest movement, and the neck maintains a normal posture; Move slowly, don't be impulsive; Keep your neck and hips still and twist your body as much as possible;
5, supine leg stretching exercise
Practice site: abdomen, including rectus abdominis, anticline and quadriceps femoris.
Chair posture: Lie flat.
Action essentials: abdomen, then leg extension; Exhale upward, inhale downward and breathe evenly; Stretch your legs as much as possible; The backrest always clings to the chair surface.
Second, four exercises to strengthen waist and abdomen strength
1, boarding in the air
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.
2. Traditional belly roll
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position.
3, arm sit-ups
Lie on your back, bend your knees and fix your feet. Wrap a towel around your neck from behind and pull one end with each hand. Tuck in your abdomen, lift your shoulders, slowly roll up your back, then slowly lean back, and continue to get up when you touch the ground. Repeat. If it's too difficult, lift your upper body off the ground.
Step 4 lift your legs and tuck in your abdomen
Lie on your back on the floor with your arms forward so that your shoulder blades are as far away from the ground as possible and your lower back is close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Pay attention to keep your chin down to your chest, contract your abdominal muscles, exhale and lift your upper body, keep your lower back off the ground, keep your waist still, pull your arm when exhaling, slowly lower your back when inhaling, keep your legs still, and keep your breathing rhythm.
Third, the method of practicing dumbbells
1, choose the right weight and practice dumbbells.
2, the purpose of exercise is to gain muscle, it is best to choose dumbbells with 65%-85% load. For example, if the weight you can lift each time is 10 kg, then you should choose dumbbells with a weight of 6.5 kg -8.5 kg for exercise. Exercise 5-8 groups every day, 6- 12 times in each group, and the exercise speed should not be too fast, and the interval between each group is 2-3 minutes. The load is too large or too small, and the intermittent time is too long or too short, the effect will be bad.
The purpose of exercise is to reduce fat. It is suggested that each group should practice more than 15-25 times, and the interval between each group should be controlled at 1-2 minutes. If you think this kind of exercise is boring, you can practice with your favorite music, or do dumbbell aerobics with music.
Fourth, the benefits of practicing dumbbells
1, long-term practice of dumbbells can modify muscle lines and increase muscle endurance. Regular heavy dumbbell exercises can make muscles strong, strengthen muscle fibers and increase muscle strength.
2, can exercise upper limb muscles and waist and abdomen muscles. For example, when doing sit-ups, putting dumbbells behind your neck with both hands can increase the load of abdominal exercises; Lifting dumbbells to do lateral bending or turning exercises can exercise the internal and external oblique muscles of the abdomen; Keep your arms straight forward and lift dumbbells sideways to exercise your shoulder and chest muscles.
3, can exercise lower limb muscles. For example, squat with dumbbells on one foot and jump with both feet.
Five, the three misunderstandings of practicing dumbbells
1. Exercising with dumbbells can not only increase strength, but also strengthen the body.
Using dumbbells scientifically can really get good exercise effect. It is said that Schwarzenegger's bodybuilding muscles are mainly obtained through dumbbell exercise. However, there are indeed many people who have neither increased their strength nor become fit after exercising with dumbbells, and they are often disheartened. Dumbbells have also been shelved and even become a substitute for hammers. In fact, dumbbell fitness is very knowledgeable. If you don't do it, the exercise effect is often not ideal.
Before exercising, we must first know who is our favorite, strength or bodybuilding. There are two main ways to exercise muscles. The first way can improve the strength of the exerciser, but the bodybuilding effect is relatively not obvious, which is suitable for professional weightlifters; The second way can obviously increase the muscle volume, but the strength increase is relatively small, which is suitable for bodybuilders or mass bodybuilders. Fitness enthusiasts usually take fitness as their main purpose. To this end, when using dumbbells to exercise, you must follow the following rules.
Choose dumbbells with appropriate weight before training. Generally, you need to choose dumbbells with a load of 65%-85%. The so-called load refers to the maximum weight that can be lifted. For example, if the maximum weight that can be lifted at a time is 10 kg, you need to choose dumbbells with a weight of 6.5-8.5 kg for exercise. For the average bodybuilder, there are two or three pairs of dumbbells with different weights, so it is enough to keep exercising. When exercising, lift 6-8 groups at a time, and each group repeats 8- 12 times. Don't move too fast, and each group is 2-3 minutes apart. The load is too large or too small, the intermittent time is too short or too long, and the effect is not good.
2. Dumbbells only practice upper limbs
Some people think that dumbbells can only build strong upper limbs. If you want to exercise in an all-round way, you may need some complicated equipment.
Nowadays, some expensive combination fitness equipment not only exists in gymnasiums, but also enters daily families. Although the combined instrument has incomparable advantages over other simple instruments, it also has some disadvantages, such as high price, large area and inconvenient movement. These shortcomings are precisely the advantages of dumbbells. As long as they are properly designed and planned, dumbbell training can achieve similar effects as using combined instruments. Why not?
Exercising upper limb muscles is dumbbell's specialty, but dumbbell can also exercise waist and abdomen muscles. For example, lifting dumbbells with both hands behind the neck during sit-ups can increase the load of abdominal exercise and improve the exercise effect; When doing back flexion and extension exercises, dumbbells can also be used to increase the load of back muscles and stimulate the growth of back muscles; Holding dumbbells can exercise internal and external oblique muscles; Holding dumbbells, arms straight forward and lifting sideways can exercise shoulder and chest muscles; In addition, dumbbells can also exercise lower limb muscles, such as squatting with one foot and jumping with both feet.
Dumbbells are not suitable for the elderly.
There are many fitness enthusiasts among the elderly, but they often choose jogging, radio exercises or Tai Ji Chuan. Few people care about strength training, and dumbbells are basically ignored. Most people think that strength decreases with age, so it is not suitable for strength training. That was not the case. In a sense, the decline of strength needs strength training more.
Muscles move and help the body stay still. With the increase of age, muscle fibers naturally contract and their strength decreases, which not only slows down their movements, but also reduces their stability. Tendons and periosteum are more prone to excessive wear, so the possibility of pain in each joint is greatly increased. Proper strength exercise can not only delay the process of muscle atrophy in the elderly, maintain muscle elasticity, lay a foundation for better engaging in other forms of fitness activities, but also increase the protective effect of muscles on the stability of each joint, thus alleviating or alleviating various pains. Dumbbells are exquisite and inexpensive, especially suitable for strength exercise for the elderly.