Dumbbell bench and dumbbell exercise abdominal muscles

First, abdominal muscle exercises

Practice site: rectus abdominis and oblique abdominis.

Chair posture: Lie flat.

Action essentials:

1, don't look up or chin, the head moves with the rib movement, not the head leading the rib movement;

2. Keep the neck in a normal posture;

3. Move slowly;

4. Lift when exhaling, lower when inhaling, and breathe evenly.

Second, the anti-abdominal roll exercise

Practice site: abdomen, including rectus abdominis and oblique abdominis.

Chair posture: Lie flat.

Action essentials:

1, abdomen before getting up;

2. Knees and hips are still;

3. Lift upward when exhaling, and downward when inhaling, and breathe evenly;

4. Bend the lower limbs upward as much as possible;

5, the difficulty of hip flexion to see the requirements;

6. Beginners should bend their legs completely and be close to the abdomen.

Initial operation:

1, lying flat on the chair with back and head;

2. Knees are completely bent;

3. Determine the position and keep it unchanged during the practice;

4. Put your hands back and hold the chair beside your head;

5. Relax your neck.

Action:

1, the abdomen contracts and the buttocks slowly bend towards the chest;

2, don't use your legs to borrow, try not to get close to the scapula;

3, slowly repeat the action, gradually recover, do not relax.

Third, supine torso rotation exercises

Exercise site: spine and back muscles.

Chair posture: flat.

Action essentials:

1, this group of exercises is very important, but improper movements will be dangerous. Chest out, torso lying flat, slightly arched into an arc;

2, any contact, especially this group of exercises, too many actions may not be better;

3. Exercise according to muscle endurance, don't push too hard to avoid losing control.

Initial operation:

1, lying flat on the chair;

2. The hips and knees are bent to about 90 degrees;

3. Keep your chest straight, your abdomen tight and your back slightly bent;

4. Grasp both sides of the chair with both hands.

Action:

1, abdominal contraction, slowly turn your legs and hips to one side.

2. Turn your legs and hips carefully, and don't turn sideways too much to avoid losing control;

3. gradually recover;

4. Turn one side of the body until the muscles are tired and sore, and the other side repeats the action.

Fourth, lateral twisting exercises.

Exercise site: anticlinal muscle and lower abdomen.

Chair posture: Lie flat.

Action essentials:

1, exhale upwards, inhale downwards and breathe evenly;

2. The head moves with the chest movement, and the neck maintains a normal posture;

3, move slowly, don't be impulsive;

4. Keep your neck and hips still and twist your body as much as possible;

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