Dumbbells are sharp tools for carving muscle lines, and all muscles can be practiced. I made rapid progress by doing sit-ups with two dumbbells in my hand. Also let me understand a truth from here, bearing load is the secret of rapid progress. I believe that people who exercise their abdominal muscles by hand are naive, except those who exercise their abdominal muscles by hanging their legs. But to practice abdominal muscles, you must first understand that it is only effective to exercise abdominal muscles when your body fat is less than 7%, and you can see abdominal muscles only in six weeks. Practice dozens of abdominal muscles without losing body fat. Doing hundreds of people a day is misguided, and exercising for several years in adulthood will not have any results, because thick fat prevents the appearance of abdominal muscles. You should use dumbbells to lose weight, or jog directly 1 hour to lose weight, and exercise abdominal muscles for six weeks after approaching the standard weight. The results will appear soon. The correct method is half the battle, I hope to adopt it.

How to exercise chest muscles and abdominal muscles with barbells?

Hello! Warm-up exercises should be done at the beginning of exercise, otherwise the muscles will be easily strained. The following is a good warm-up video of v.youku/v_show/id_XNTE0NDU4NDQ='s's chest: 8~ 12 times for 5~8 groups to complete a rest, 1~2 minutes for 8~ 12 times for 5~8 groups to complete a rest, and 1~2 minutes for 5~8 groups to complete a rest. First of all, sit with your hands straight and lift them to your chest and shoulders. This action mainly exercises the deltoid and forearm muscles, and the back should be straight. Practice 7 times, and then do 7 side lifts. After exercising deltoid muscles and shoulders, bend over and do it 7 times. This action is to do 5-8 groups according to your own situation after the shoulder rest 1~2 minutes. Arms: first separate your legs, lean forward, and slowly lift the bell to your elbows with one hand, keeping it slightly below your knees 12 ~ 6544. After lifting the dumbbell with one hand, first find a stable object to hold with your hand, then hold the bell all the time and push your knees back to bend. When doing this action, keep your back straight and do it 12~ 15 times each time. After changing the other hand, you should also do it in groups, slowly increase the number of groups and groups, and do more than 5 groups. Abdominal muscles: recommend a very good video to exercise abdominal muscles. V.youku/v_show/id_XMzE2NTk3MDA= has practiced for 7 days by himself, and he can feel it with his hands. I wish you a happy workout.

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How to practice abdominal muscles with barbells? 10 point

Go to Youku to search for teaching videos such as abdominal ripper! The key lies in persistence and standards of action.

How do barbells practice abdominal muscles? How do barbells practice abdominal muscles?

Barbells can't practice abdominal muscles. Don't say that.

How to practice abdominal muscles with dumbbells (with photos)

I'll give you an action specification for all-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, I did 30 warm-up squats with no weight on my legs and buttocks, 30RM×3 lunges and 25RM×3 heel lifts, and 25RM×3 two bends. Leg 25RM×3 running for 30 ~ 40 minutes Key points: 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 legs kicking (or sitting and kicking) 25RM×3 support legs kicking (or sitting and kicking) 25RM×6 (left and right groups) Key points: Move as slowly as possible, and use abdominal muscles to exert force (. 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!

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How to practice chest muscles, abdominal muscles and arm muscles with barbells and dumbbells

Doing push-ups or bench presses with dumbbells (be sure to weigh them or use barbells) is a very good way to practice pectoralis major. Doing sit-ups is very simple.

How to practice abdominal muscles with dumbbells?

Hold the dumbbell on one side with both hands, put it behind your neck, bend your legs and step on the ground naturally. Don't press anything to fix your feet. Do sit-ups. Don't lie down completely when you come down, just keep your back gently touching the ground. This will keep your abdominal muscles in a state of tension. It can be about 60 degrees when sitting up. You don't have to stand up 90 degrees completely, and you don't have to touch your knees with your elbows, because you don't need abdominal muscles in the second half of sit-ups, and it's excessive.

How to use dumbbells to build abdominal muscles

Friend, I'm a fitness instructor, and I'm glad to answer your question.

Abdominal muscles are different from other muscles in the body. Abdominal muscles need daily exercise, while other muscles of the body need to rest for 72 hours after a complete congestion. Give you a fitness plan and diet table. I wish you a good figure as soon as possible!

(1) fitness plan: Monday: chest+three-head-down barbell press 8- 12RM (pieces) X3 group, 8- 12RM upward tilt dumbbell bird 8- 12RM sitting posture E-Z bar barbell neck back arm flexion and extension 8-/kloc.

(2) men's muscle-building diet plan (reference): breakfast at 8:00, yogurt or milk 250ml, appropriate amount of vegetables and fruits, a cup of oatmeal or three whole wheat flour buns, 10:00 four eggs (two whole eggs and two proteins) with meals, two pieces of bread, 12:00 lunch orange juice, 650. Appropriate amount of fruit 14:30, two in protein, one banana, 200ml of training milk16: 00, dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, and appropriate amount of fruit: high protein. Appropriate amount of vitamins and minerals, drink plenty of water. Put some bananas or bread and orange juice in the bag to replenish energy in time. Healthy food: coarse grain boiled potatoes, corn oatmeal, apples, oranges, peaches and banana juice, various vegetables and vegetables, soybean milk, yogurt, chicken breast, farm lean fish and eggs (excluding yolk).

(3) Rest: Try to fall asleep before 22 o'clock and ensure 7-8 hours of sleep! When practicing abdominal muscles, don't arch your back, and your chest should contain less, so that you can concentrate your tension on your abdomen. The straighter the upper body stretches, the more power is exerted on the buttocks, which not only reduces the pressure on the abdominal muscles, but also increases the risk of lower back strain. Training action: I usually only use three exercises and avoid monotony by changing their order frequently. Here are my three favorite exercises: sit-ups: lying flat on the ground, putting your calves on the bench, then contracting your shoulders and forming an arc in your abdomen, as if to roll forward. I don't stretch my head so far that I touch my leg when I do the action, because it means that my back will leave the ground, so my hips will begin to share the work that should be done by my abdomen. When descending, I let my shoulders slowly return to the ground and never relax my abdominal muscles. Many people like to put their hands behind their heads when doing this exercise, but in most cases, all they do is pull their heads forward. I am used to putting my fist in front of me. Vertical leg lift: to do this action, first of all, pay attention to avoid swinging, tighten your body and control the speed of action. For intercostal muscles, my knees turned left and right, and I also exercised the abdominal oblique muscles. The key to correct leg lifting is to stretch your hips forward. If you just lift your legs, of course it's comfortable, but it's just your hips, not your abdominal muscles. Do it my way, it's hard to practice, but it will thoroughly * * * your abdomen. The movement speed varies from person to person, but it is necessary to ensure that the leg release process is slow and prevent swinging. Remember: your goal is to practice abdominal muscles, not to lift your legs as much as you can. If you find it difficult to straighten your legs completely, you can bend your knees to do it. When the abdominal muscles become strong, do it gradually and evenly with your legs. Leg Blowing in Sitting Position: This action can better * * * the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs up until your toes are parallel to your eyes, and then slowly lower them. Control and tension are very important in the whole movement, and a slight negligence may lead to lower back injury. As the abdominal muscles get more and more tired, you can bend your knees gradually until you cut them completely ... >>

How to practice abdominal muscles with dumbbells? Six ways are recommended.

Introductory exercise

A, hold dumbbells with both hands on both sides of your body, and separate your feet slightly wider than your shoulders.

B. 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.

C, then change your right hand and quickly alternate left and right.

Russian distortion

A, hands straight on the chest, each holding a dumbbell. Feet apart, slightly wider than shoulders.

B, quickly turn your body between your sides and keep your back straight.

three

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, push the shoulder forward away from the mat, and the back waist is still on the mat. Pause for a few seconds at the highest point, and then slowly return to the starting position.

four

Supine push

A, lying on his back on the mat, holding a dumbbell in each hand, has been raised to the chest. Bend your knees and put your feet flat.

B, shoulder forward from the mat, push forward with one hand. Then slowly return to the starting position, lift it again and push it with your other hand.

five

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 up and drive your hips off the mat. To the highest point, swing your legs to your sides. Then slowly return to the starting position, rise again and swing to the other side.

six

Heavy chopping

A. Hold dumbbells with your hands folded and 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.

Matters needing attention

Pay attention to protect yourself from harm.

Especially for beginners, you should choose the dumbbell weight that suits you.

How to practice chest and abdominal muscles with 5kg barbell tablets

Hello, I'm a fitness instructor. You can exercise your chest muscles by weight-bearing push-ups, and your abdominal muscles by weight-bearing belly rolls and belly rolls. It has a good effect.