Usage of dumbbell stool 1 Abdominal muscle exercise
Practice site: rectus abdominis and oblique abdominis.
Chair posture: Lie flat.
Action essentials:
1, don't look up or chin, the head moves with the rib movement, not the head leading the rib movement;
2. Keep the neck in a normal posture;
3. Move slowly;
4. Lift when exhaling, lower when inhaling, and breathe evenly.
Initial operation:
1, as shown in the figure, hold the dumbbell with both hands;
2. Lie flat on the chair and lift the dumbbell on your chest;
3. As shown in the figure, put your feet behind the roller pad;
4. The back waist is flat or in a normal arc.
Action:
1, abdominal contraction, slowly propping up the upper body;
2. Keep your neck and hips still and try to get up;
3. When fully flexed, the lower back should not leave the chair surface;
4. During the exercise, the abdominal muscles are always tight, exercise repeatedly and recover slowly.
Second, the anti-abdominal roll exercise
Practice site: abdomen, including rectus abdominis and oblique abdominis.
Chair posture: Lie flat.
Action essentials:
1, abdomen before getting up;
2. Knees and hips are still;
3. Lift upward when exhaling, and downward when inhaling, and breathe evenly;
4. Bend the lower limbs upward as much as possible;
5, the difficulty of hip flexion to see the requirements;
6. Beginners should bend their legs completely and be close to the abdomen.
Initial operation:
1, lying flat on the chair with back and head;
2. Knees are completely bent;
3. Determine the position and keep it unchanged during the practice;
4. Put your hands back and hold the chair beside your head;
5. Relax your neck.
Action:
1, the abdomen contracts and the buttocks slowly bend towards the chest;
2, don't use your legs to borrow, try not to get close to the scapula;
3, slowly repeat the action, gradually recover, do not relax.
Third, supine torso rotation exercises
Exercise site: spine and back muscles.
Chair posture: flat.
Action essentials:
1, this group of exercises is very important, but improper movements will be dangerous. Chest out, torso lying flat, slightly arched into an arc;
2, any contact, especially this group of exercises, too many actions may not be better;
3. Exercise according to muscle endurance, don't push too hard to avoid losing control.
Initial operation:
1, lying flat on the chair;
2. The hips and knees are bent to about 90 degrees;
3. Keep your chest straight, your abdomen tight and your back slightly bent;
4. Grasp both sides of the chair with both hands.
Action:
1, abdominal contraction, slowly turn your legs and hips to one side.
2. Turn your legs and hips carefully, and don't turn sideways too much to avoid losing control;
3. gradually recover;
4. Turn one side of the body until the muscles are tired and sore, and the other side repeats the action.