If you insist on using dumbbells for a long time, you can modify muscle lines and enhance muscle endurance. If you often do heavy dumbbell exercises, you can make muscles stronger, strengthen muscle fibers and increase muscle strength. Then, the following is the dumbbell exercise abdominal muscle fitness method I have compiled for you. Welcome to read and browse.
First, introduce the exercises.
1, put the dumbbells at your sides with your feet slightly wider than your shoulders.
2, the left foot does not understand, the right foot rotates, the body is 90? Turn left, and at the same time, hold the dumbbell in your right hand and lift it to the front of your chin.
3, then change to the left and right hands, and quickly alternate left and right.
Second, the turning point in Russia.
A, put your hands straight on your chest and hold the dumbbell. Feet apart, slightly wider than shoulders.
B. Turn your body quickly at both sides of your body and keep your back straight.
Third, gravity uplift.
A, lie on your back on the mat, put a dumbbell in front of your chin with your hands, bend your knees and put your feet flat.
B, shoulder forward off the mat, the lower back is still on the mat. Pause for a few seconds at the highest point, and then slowly return to the starting position.
Fourth, push on your back
A, lying on his back on the mat, holding a dumbbell in each hand and lifting it to his chest. Bend your knees and put your feet flat.
B. Lift your shoulders forward off the mat and push them forward with one hand. Then slowly return to the starting position, then lift it up and push it with your other hand.
Five, gravity pull up
A, lie on your back on the mat, palms down on your sides, legs straight, feet with a dumbbell.
B, lift your legs to drive your hips off the mat. To the highest point, swing your legs to your sides. Then slowly return to the starting position, then lift it and swing to the other side.
Sixth, heavy chopping
A. Hold the dumbbell with your hands together, with your feet shoulder-width apart.
B, press the dumbbell down to the outside of the thigh, and keep your back straight during the process.
C. Turn the body and drive the dumbbell to the other side above the shoulder. The two sides alternate.
Seven, one-arm side lift
Hold the dumbbell in one hand, tilt the upper body to the other side (that is, the side that does not hold the dumbbell), and push the dumbbell directly upward. Allow the load to be applied to the serratus anterior area before starting to contract the serratus anterior again. Make sure that the serratus anterior muscle contracts and lifts vertically. This will unconsciously make the serratus anterior muscle bigger.
Eight, the serratus anterior muscle turns to the waist
Lift dumbbells or barbells lightly in front of your hands, keep your arms straight, turn your upper body, stretch as far as possible from left to right, and keep a brisk rotation! Do it 50 times per side.
Nine, rotating leg lifts
This action can be done by hanging on the horizontal bar or any leg lifting equipment. The main difference is that the body leans to one side, the legs are bent, and the legs are lifted to one side to cross the body, emphasizing the transverse training of rectus abdominis and serratus anterior. Then repeat this exercise on the other side.
The correct way to lift dumbbells
The correct way to lift dumbbells is to open your feet shoulder-width, keep them stable, hold your chest out and abdomen in, with your upper arm and forearm at a 90-degree angle, your palm looking straight ahead, your fist facing your eyes, and then push up. Exhale when pushing, and the movement must be slow, preferably at a constant speed. Remind the dumbbell lovers that if you like the sport of dumbbell, but don't know what kind of dumbbell suits you, you can go to a professional fitness club and ask the coach to help you with a strength training, which will not only ensure the effect of your exercise, but also improve the safety factor of your exercise.
The benefits of practicing dumbbells for a long time
1. If you insist on dumbbell exercise for a long time, you can modify muscle lines and enhance muscle endurance. If you often do heavy dumbbell exercises, you can make muscles stronger, 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.
The basic posture of dumbbell aerobics is: feet are shoulder width apart and feet stand hard. Keep still while practicing gymnastics. Back straight, abdomen and waist hard. Relax your knees and bend slightly. Don't stop while gymnastics is going on, please continue to move the dumbbell slowly.
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