Dumbbell is one of our most common fitness equipment, which is convenient in design and suitable for home use. So how do you exercise with dumbbells at home? Learn about dumbbell exercises at home with me. Welcome to read the reference!

Dumbbell home exercise

First, introduce the 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 your right hand and quickly alternate left and right.

Second, the turning point in Russia.

1, put your hands straight on your chest and hold a dumbbell each. Feet apart, slightly wider than shoulders.

2. Turn your body quickly at your sides and keep your back straight.

Third, gravity uplift.

1, lie on your back on the mat, put a dumbbell in front of your chin with your hands, bend your knees and lay your feet flat.

2. Lift your shoulders forward off the mat, with your lower back still on the mat. Pause for a few seconds at the highest point, and then slowly return to the starting position.

Fourth, push on your back

1, lie on your back on the mat and hold a dumbbell in each hand to your chest. Bend your knees and put your feet flat.

2. Lift your shoulders forward off the mat and push them forward with one hand. Then slowly return to the starting position, then lift it up and push it with your other hand.

Five, gravity pull up

1, lie on your back on the mat, palms down at your sides, legs straight, and a dumbbell between your feet.

2. Lift your legs to drive your hips off the mat. To the highest point, swing your legs to your sides. Then slowly return to the starting position, then lift it and swing to the other side.

Sixth, heavy chopping

1. Hold dumbbells with your hands folded and your feet shoulder width apart.

2. Push the dumbbell down to the outside of the thigh and keep your back straight during this process.

3. Turn your body and push the dumbbell to the other side of your shoulder. The two sides alternate.

What should I pay attention to when practicing abdominal muscles with dumbbells?

1, dietary guidelines

Diet is the key to abdominal muscle training's success in 9 weeks. No matter how many sit-ups or leg lifts you can do, you can't change your figure if you keep pouring "garbage" into your body. The basic dietary principle is to eat less and eat more meals during training and avoid frying greasy food and alcohol; Eat more vegetables, fruits and foods rich in fiber to achieve the acid-base balance of body nutrition supply.

2. Exercise time

Are you used to doing exercise after supper? Then, try to change the exercise time to morning or evening. Simple time changes will make the feeling and mood of exercise very different. Change is interesting; If you have fun, you can persist.

3, warm-up exercise

Although abdominal muscle training is a lightweight sport, proper warm-up exercise is still very important, which can effectively prevent muscle strain. Generally, run for a few minutes or stretch your limbs before doing abdominal exercises.

4. Equipment weight

The greater the weight of the instrument used by abdominal muscle training, the greater the possibility of irregular movements and the thicker the waist. The idea that gaining weight can burn more fat is wrong. Therefore, it is suggested to use tension and control instead of weight bearing, and to tighten and stimulate abdominal muscles with ideas instead of external weight.

What are the benefits of practicing abdominal muscles?

1, your bones will become harder.

Insisting on exercising abdominal muscles can make our bones harder and our bodies stronger. If you don't want to get osteoporosis when you are old, then exercise quickly! When people reach the age of 30-40, bones begin to become loose. Weightlifting can not only stop this trend, but also make bones stronger in some cases, thus reducing the possibility of osteoporosis. Weight-bearing activities such as walking and running also help to strengthen bones.

Step 2 reduce fat

Insisting on exercising abdominal muscles can also reduce fat and weight. Not only female friends, but also men can do more abdominal exercises! Of course, you can lose weight by dieting, but you lose more muscle than fat. Strength training can prevent you from losing muscles while becoming slim, and aerobic exercise is the most effective way to burn calories.

3. Sleep will be better.

People who don't like sports, when they start regular physical exercise, the low-wave sleep time is prolonged. Sleep at this stage is considered to be the most conducive to fatigue recovery, and they also reflect that due to persistent physical exercise, the number of waking up at night is less than before.

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