First, dumbbell waist and abdomen training methods
First of all, warm up before exercise. Because of the wide range of joint activities in dumbbell training, we should pay attention to warm-up before training. You can warm up with aerobic training for 5~ 10 minutes and stretch your muscles before exercise.
1, lift dumbbells and squat: dumbbells squat for 20~25 times as a group and do 3 groups. Main exercises: quadriceps femoris, gluteus maximus, hind leg muscles and adductor muscle dumbbell lunges: dumbbell lunges are a group 15~20 times, and do 3 groups, mainly exercising thighs and buttocks.
2, dumbbell hard pull: dumbbell hard pull as a group of 25~30 times, do 3 groups, mainly exercise waist and abdomen dumbbell sit-ups: dumbbell weight-bearing supine belly roll, a group 15~20 times, do 3 groups, mainly exercise waist and abdomen. Take a break of 30 seconds between exercises and do it three times a week.
Second, strengthen the action of waist and abdomen strength.
1, boarding in the air
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.
2. Traditional belly roll
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position.
3, arm sit-ups
Lie on your back, bend your knees and fix your feet. Wrap a towel around your neck from behind and pull one end with each hand. Tuck in your abdomen, lift your shoulders, slowly roll up your back, then slowly lean back, and continue to get up when you touch the ground. Repeat. If it's too difficult, lift your upper body off the ground.
Step 4 lift your legs and tuck in your abdomen
Lie on your back on the floor with your arms forward so that your shoulder blades are as far away from the ground as possible and your lower back is close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Pay attention to keep your chin down to your chest, contract your abdominal muscles, exhale and lift your upper body, keep your lower back off the ground, keep your waist still, pull your arm when exhaling, slowly lower your back when inhaling, keep your legs still, and keep your breathing rhythm.
Third, the selection method of dumbbells
It is best to choose dumbbells with a load of 65%-85%. For example, if the weight you can lift each time is 10 kg, then you should choose dumbbells with a weight of 6.5 kg-8.5 kg for exercise.
Exercise 5-8 groups every day, 6- 12 times in each group, and the exercise speed should not be too fast, and the interval between each group is 2-3 minutes. The load is too large or too small, and the intermittent time is too long or too short, the effect will be bad.
Fourth, exercise common sense.
Generally, the training weight of trunk muscles, major muscles, lower limbs and multi-joint sports is relatively heavy. For example, those with training experience are basically above 150kg, and upper body muscles such as bench press and high position pull-down can also be above 100kg.
Small muscle groups such as the end of the arm and shoulder joint, or the movements of a single joint, use relatively small weight, because the strength of the muscle group is small and there is no other muscle to help exert force. Such as biceps bending, arm flexion and extension, etc. Generally, people who can do bench press 100 kg training can bend over with 100kg training.
Verb (abbreviation of verb) matters needing attention in exercise
1, insist, if you don't insist well, you can't exercise your muscles even if you fish for three days and dry the net for two days, so you need to insist day after day to keep yourself in good condition.
2. Food is very important, and good physical materials can make a good body. Therefore, when exercising, you can eat more substances such as protein to maintain the quality of your body.
3, good work and rest, when exercising, developing a good work and rest can keep cells in good memory.