Dumbbells can be used for abdominal muscles and chest muscles. To build six to eight abdominal muscles, besides daily exercises, we should also pay attention to methods. Some people have developed abdominal muscles, but the oblique side of the abdomen is still fleshy. Then stand and lift dumbbells for lateral bending training, which can train the oblique muscles in the abdomen and the oblique muscles outside the abdomen, making the waist look slender and the muscle lines tight. When practicing rectus abdominis, a certain degree of sit-ups has no good effect on muscle stimulation. At this time, you can increase the difficulty and do sit-ups with a dumbbell in both hands. After a while, you will obviously feel the muscles continue to increase.
I. Introductory exercises
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.
How to practice abdominal muscles with dumbbells
2. 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.
Sit-ups are classic exercises for abdominal muscles. Fitness people can insist on doing this exercise to practice abdominal muscles, but it is not enough to exercise their bodies into star-like bodies. It's best to train in a planned and systematic way in the gym, so the effect is better. At the same time, you need to adjust your diet and sleep.
Men with abdominal muscles can not only win the favor of more women, but also their abdominal muscles are a symbol of an athlete. Dumbbells are also very helpful for practicing abdominal muscles. Dumbbells are small and can be used at home or in the gym. So, how to operate dumbbells correctly to make your abdominal muscles more developed? I'm here to tell you.
1: Hold the dumbbells with both hands, naturally droop to the sides of your body, press down with the front lunge, and keep your upper body straight. 15 One group changes legs, and another group does. After changing legs, pause for 30 seconds (up to one minute). Please pay attention to keeping the upper body posture, which can effectively stretch the abdominal muscles (including abdominal muscles and rectus abdominis) and effectively contract the hip muscles. This is a kind of self-cultivation abdominal muscle exercise. Persistence will certainly help you.
2. Put your hands behind your neck, hold the dumbbell on one side, bend your legs, and naturally push your feet to the ground. 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, which 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.
3. Advanced movements, sitting in front of the bench, legs slightly bent and hanging, feet holding dumbbells. , up and down contraction.
The method of teaching everyone is ok. Most people will choose the first and second commonly used methods. The first two methods are relatively simple and very suitable for beginners. For the difficult third movement, beginners must be careful. I believe that after you insist on using dumbbells for a period of time, your abdominal muscles will become more obvious.