Question 1: How to practice abdominal muscles with dumbbells (with attached photos) gives you an action specification for whole body muscle exercises. On the first day, chest and back bench press 1 ~ 2 groups warm-up dumbbell bench press 16RM×3 dumbbell bird 16RM×3 Key points: Remember to hold your chest out when practicing all chest movements, and learn to use chest muscles instead of arching your back. When practicing back movements, your mind is on your back. You should know how to use the strength of your back, not your arms. The next day, do 30 warm-up squats with no load on legs, buttocks and oxygen, 30RM×3 lunges and 25RM×3 heels, 20RM×3 two bends and 25RM×3 hind legs and 25RM×3 running for 30 ~ 40 minutes. Key point: don't use heavy weight, don't use explosive force. After squatting, the mind exerts force on the buttocks, and after standing up, the buttocks should also be tightened (boys use quadriceps to exercise their legs). Keep the waist, back, legs and hips tense, and move slowly to prevent injury. Pay attention to stretching exercises between groups and after training, and pull the line apart. On the third day, abdominal and aerobic warm-up leg sit-ups (or bench legs) 30RM×3 support leg lifts (or sitting leg lifts) 25RM×3 support leg lifts and turn (or sitting leg lifts and turn) 25RM×6 (left and right groups) Key points: Move as slowly as possible, and use abdominal muscles to exert force (assembly) without borrowing. Don't rest too long between groups, and do relaxation and stretching exercises after training. On the fourth day, chest and arm bench press 1 ~ 2 groups warmed up, oblique bench press 16RM×3, oblique bird 16RM×3, shoulder press 25RM×3, double head bending 25RM×3, and single arm neck and back arm flexion and extension 20RM×3. Key points: Do more stretching of arm muscles after training to prevent lumps. On the fifth day, leg and hip aerobic is the same as on the sixth day, aerobic is the same as on the seventh day, or aerobic, swimming, climbing mountains and playing badminton. Thank you!

Adopt it

Question 2: How to exercise abdominal muscles with dumbbells? Put your feet on the bench, put dumbbells behind your head with your hands, and then do supine movements.

Stand with your feet shoulder width apart, one dumbbell and one waist. Bend your body to one side to the limit, pause and slowly recover.

After sitting on the bench and fixing your body with your hands, bend your legs. Remember to exert your abdominal muscles when bending and stretching your legs.

Question 3: How to exercise abdominal muscles and chest muscles with only dumbbells on your hands? Abdominal muscles do abdominal pull-ups, pointing to abdominal muscle tears, chest muscles do dumbbell bench press, dumbbell bench press, dumbbell flying birds, dumbbell inclined flying birds, you can do push-ups. Finally, aerobic exercise, you can choose intermittent aerobic exercise. Only thin, abdominal muscles can appear, and aerobic must be done.

Question 4: How to practice abdominal muscles with dumbbells? (Perfect tutorial, preferably with pictures or videos) I haven't found this type of video on the Internet. Go to the gym and ask.

Question 5: How do dumbbells practice abdominal muscles? Using dumbbells is basically not the level of beginners. The simple way is to sit on the edge of the bed or bench, raise the dumbbell to your chest with both hands, and then do it like sit-ups. If you face down, you can exercise your waist muscles, but not too much. The most important thing is to find a fixed place where people can hold their legs or feet and hook things. If not, you can use small methods. The key is to move slowly. The slower the action, the stronger the effect. Safety first!

Question 6: How to exercise abdominal muscles with dumbbells?

1, put the dumbbells at your sides with your feet slightly wider than your shoulders.

2. If you don't understand your left foot, turn your right foot, turn your body 90 to the left, 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.

Russian distortion

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.

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.

Supine push

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.

Gravity pull-ups

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.

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.

Question 7: What is the fastest and most effective way to exercise abdominal muscles? Bodybuilding training dumbbell fitness 1. If you want to know how to exercise abdominal muscles fastest and most effectively, try these 7 moves! 2. Plate support 3. Push your feet to the intersection of left and right. 4. Sit-ups with closed legs. 5. Continuous straight punch sit-ups. 6. Side push-ups. Sit-ups with legs close to you 8, 1 min. 9. Next, this paper recommends a set of real abdominal muscle exercise methods. You only need to use these seven exercises every day, and each movement lasts 1 minute to 2 minutes.

Question 8: Is there a video of exercising dumbbells or upper body muscles like an abdominal ripper? There are many recommended Youku. You can just search dumbbells.

Question 9: How to train provocative abdominal muscles 1 with dumbbells? Dumbbells are difficult to pull.

4-6 groups *8- 15RM

Main exercise: lower back

2、

Dumbbell squat

4-6 groups *8- 12RM

Main exercise: legs and hips

3、

Dumbbell squat

4-6 groups *8- 12RM

Main exercise: legs

4、

Sumo squat dumbbell lift

4-6 groups *8- 12RM

Main exercises: legs, shoulders and trapezius muscles.

5、

Bending dumbbell arm flexion and extension

4-6 groups *8- 12RM

Main exercise: triceps brachii

6、

One-arm dumbbell side lift

4-6 groups *8- 15RM

Main exercise: middle bundle of deltoid muscle of shoulder.

7、

Vertical reverse swing bell

4-6 groups *8- 12RM

Main exercises: shoulders and abdomen.

8、

One-legged upright dumbbell bending

4-6 groups *8- 12RM

Main exercise: biceps brachii

Question 10: How to lift dumbbells to exercise abdominal and chest muscles? Chest muscles are relatively simple, lying on your back, birds can move, abdominal muscles can be done without dumbbells, sit-ups from both ends. . . . . .