Dumbbells can exercise abdominal muscles by logging:

Logging is an effective action to train the ventrolateral muscles. With the participation of weight-bearing equipment (dumbbells), it can give extra stimulation to the body muscles and improve the contour of abdominal muscles.

First of all, you need a dumbbell, and the best weight is to repeat yourself 12 times in a standard way. When exercising, we should ensure the training principle of fast up and down, and lift the dumbbell over the head every time; * * * It is necessary to make 3 groups, each with 8- 12 times (after completing 8- 12 times, switch sides, and each side completes once, which is a complete group), and a rest time of 30 seconds is allowed between each group.

Second, medicine balls.

Fitness ball can exercise abdominal muscles through trunk rotation;

The target muscle groups are oblique muscle outside abdomen, upper abdomen, iliopsoas muscle and serratus muscle. You also need the help of a medicine ball. For beginners, you can keep your feet on the ground and reduce the difficulty. After going up and down the steps, it can make your feet off the ground more difficult. You should always keep your back straight during the rotation.

Extended data

Exercise preventive measures

First, arrange the time reasonably.

We usually think that exercise in the morning is the best. Indeed, getting up early in the morning and doing some exercise will make people feel refreshed all day. But as far as the effect of exercise itself is concerned, morning is not the most suitable time, and the best exercise time in a day is 3 -5 pm.

Of course, except for professional athletes, the prime time for most people to exercise is also the busiest time in their work and life, and they are unlikely to have time to do bodybuilding. Then you might as well choose to exercise around 8 pm, and the effect is good.

Second, breathe correctly.

When doing bodybuilding, correct breathing is very important, which can get twice the result with half the effort. Specifically: inhale when you exert yourself, and inhale as deeply as possible; Exhale when you relax and exhaust as thoroughly as possible.

Third, pay attention to frequency.

In fact, bodybuilding does not need to be done every day, and the effect is not good. The best effect is to do it three times a week, that is, once every other day, and then take an extra day off on weekends. If you can't do it, you can do it twice a week, but you can't do it less, otherwise it won't work. For friends who want to lose weight, you can do it again.

People's Network-Recommend several common ways to exercise abdominal muscles. Regular exercise has four advantages.

People's Network-Recommend four most effective ways to practice abdominal muscles, and pay attention to scientific methods of fitness.