Method of exercising abdominal muscles
First of all, dumbbells
1 bench press: lie on the stool, put the dumbbell on your shoulder, then push the dumbbell up with your palm up until your arm is straight, then push the dumbbell up and down into an arc, not too big, until the pectoralis major is fully exercised, and then slowly put it down, not too fast.
2. Tilt up: The action method is basically the same as supine tilt, except that this action is to tilt the chair, about three or four degrees. This action is mainly to exercise the upper chest muscles.
Second, the belly roll exercise
Compared with barbells, belly rolling is relatively easy, but it is also graded, and the primary one will be simpler. Let's watch some belly rolling movements.
1. Lie flat on the yoga mat, with knees at right angles to the ground and feet flat on the ground. Put your chin away. You'd better open your mouth when you lift your body. Don't use your neck to drive your body, use belly magic. Put your hands near your ears, not behind your head. Exhale when you lift your body, and inhale when you go down. When doing it, the shoulder blades and above should leave the ground and the waist should be stable.
2. Lift your legs and abdomen, lie flat on the yoga mat, bend your legs and lift them, and keep your calves parallel to the ground, as above.
Abdominal roll exercises and dumbbells can effectively exercise abdominal muscles. Exercise step by step and determine the amount of exercise according to your physical condition. Of course, when you practice abdominal muscles, you should also eat reasonably, otherwise overeating will have no obvious effect.
Introduction: Dumbbells are common fitness equipment in gyms. Studies have shown that long-term use of dumbbells can modify muscle lines and increase muscle endurance. Let's take a look at the method of dumbbell exercise.
Dumbbell exercise
Dumbbell exercise method, how to exercise with dumbbells? Dumbbell is an auxiliary equipment for weightlifting and fitness. Dumbbells are generally not too heavy. The weights of dumbbells are 10, 30, 55 kg, etc. Dumbbells are called dumbbells because people use them to exercise without making any noise, hence the name. So what are the exercise methods of dumbbells? Let's get to know it together!
Dumbbell exercise
1, elementary dumbbell exercise
Progressive overload rule, multi-group exercise rule, chaotic unpredictable rule, isolated exercise rule.
2. Intermediate dumbbell exercises
Priority training rule, pyramid rule, segmentation training rule, massive congestion rule, super group rule, compound group rule, comprehensive training rule, circulation rule and static tension rule.
3, advanced dumbbell exercise method
"Deception" rule, triple rule, big combination rule, early fatigue rule, rest stop rule, peak contraction rule.
Long-term use of dumbbells has many benefits.
1. can exercise lower limb muscles. For example, squat with dumbbells on one foot and jump with both feet.
2. 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.
Regular use of dumbbells has many advantages, not only can exercise upper limb muscles, waist and abdomen muscles, but also can make the body stronger and stronger. 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.
Dumbbells should be chosen according to their physical condition and endurance, neither too heavy nor too light. This method of losing weight has too many benefits, and everyone will stick to it for a long time! Never give up easily! Otherwise, you can only get twice the result with half the effort!