How to practice abdominal muscles with barbells, friends who want to exercise abdominal muscles are very concerned about this problem. Barbell is a simple, interesting and low-intensity fitness method. Barbell can not only keep fit, but also exercise abdominal muscles. Come with me to see how to practice abdominal muscles with barbells.
How to practice abdominal muscles with barbells 1 First, load your body sideways.
Load-bearing lateral bending is also an effective way to exercise the external oblique muscle. It is easy to use barbells and dumbbells. Doing it with dumbbells is also called vertical side pull, of course, there are dumbbell side pulls, and the effect is similar.
1, target muscle group:
obliquus externus abdominis
2, action essentials:
1, standing, one-handed dumbbell weight (or shoulder barbell). Slowly sideways to about 35 degrees, and then slowly recover.
2. Inhale before the action, exhale when lifting, and adjust breathing at the end of the action.
3. Precautions:
1, because the strength is not enough, each group is about 20 times, or do as much as possible, which will have a certain effect.
2, controlled lateral flexion, appropriate weight, be careful not to sprain the waist and abdomen.
3. Many equipments in the gym have similar functions, such as dumbbells.
Second, the carrier rotates.
Weight-bearing torsion is also an effective way to exercise the external oblique muscle. Gyms generally have corresponding equipment to do similar body rotation. If not, a simple barbell will do.
1, target muscle group:
obliquus externus abdominis
2, action essentials:
1, stand still, put the barbell on your shoulders, hold the barbell with both hands and keep balance. Turn your body left and right through your side waist, and the rotation range is about 45 degrees. Finally, you need to brake.
Breathe naturally, don't hold your breath.
3. Precautions:
1, because the strength is not enough, each group should do 50- 100 times, and 3-4 groups will have certain effect.
2, controlled rotation, be careful not to sprain the waist and abdomen.
How to use a barbell to practice abdominal muscles 2 1, barbell abdominal muscle training method: lift your knees and press the barbell for sit-ups.
Lie flat on the floor with your back down, keeping your legs suspended. You can also lie flat on the bench or do this exercise on the lower ramp. Grab the barbell, initially similar to bench press, put it on your chest, then push the barbell with your shoulders off the ground, then slowly return to the starting position, and repeat.
Improve knee barbell sit-ups and exercise to multiple small and medium muscle groups. Including pectoralis major, deltoid, triceps brachii and lower back. This makes a very good abdominal exercise plus practicing many upper body muscles.
The most important thing is to keep your back stable on the mat. Besides, don't put too much pressure on your neck. Too heavy barbell will lead to poor grades, so choose the right weight.
2. Recommended number of groups:
According to your training level, most of the arrangements are 3-4 times per group. In fact, the quantity also depends on the weight of the barbell, so it is recommended not to define it easily. Do more when the weight is small, and do less when the weight is heavy.