Abdominal muscles are important parts of mens fitness and one of the core parts of the whole body.The bodybuilding abdominal muscles need to be achieved through some columns. Of course, it is not necessary to go to the gym, as long as a dumbbell is enough.
The role of dumbbells
1. Perseverance of dumbbells for a long time can modify muscle lines, increase muscle endurance, and often do dumbbells with large weights, which can make muscle strong, strong muscle fibers, and increase muscle strength.
2. You can exercise upper limb muscles, waist and abdominal muscles.If you hold the dumbbells in the back of the neck when you are sitting on your back, you can increase the load of abdominal muscle exercises; hold the dumbbells as side flexion or rotor movements to exercise the inner and outer oblique muscles;Ahead of the arms, side flat lifts, etc. can exercise the shoulders and chest muscles.
3. Can exercise lower limb muscles.Such as holding a dumbbell foot squatting up, squatting with both feet, etc.
How to use dumbbells to exercise abdominal muscles
1. Getting started exercise
1. Hold the dumbbells on both sides of the body, and the feet are separated from the shoulders slightly.
2. I do n’t understand my left foot, turn my right foot, turn my body 90 ° to the left, and hold the dumbbell arm on the right hand to the front of the chin.
3, then change the left hand on the right, quickly alternately.
2. Russian -style twist
a, straighten your hands on your chest, holding dumbbells.The feet are slightly wider than the shoulders.
B, quickly turn your body between the sides and keep your back straight.
Third, gravity rise
A, lying on the cushion, hold a dumbbell in front of the chin with both hands, bend your knees, and place your feet flat.
B, lift your shoulders away from the mat, and the lower back is still on the mat.Pass at the highest point for a few seconds, and then slowly return to the starting position.
Fourth, supine push
A, lying on the cushion, holding a dumbbell with both hands to the sides of the chest.Bend your knees and place your feet flat.
b, lift your shoulders away from the cushion and push forward in one hand.Then slowly return to the starting position, lift it up, and push another hand.
5. Gravity rise
A, lying on the cushion, the palms of your hands are flat on both sides of the body, your legs are straight, and your feet are clamped with a dumbbell.
b, raise your legs up, drive your hips to lift the pad.At the highest point, your legs are on the side of the body.Then slowly go back to the starting position, raise it, and then swing to the other side.
6. Holding heavy splitting
A, hold a dumbbell with both hands, with both feet separated from the same width of the shoulders.
b, drive the dumbbells to the outside of the thigh, keep the back straight.
C, turn your body and drive the dumbbell to the shoulders on the other side.The two sides are alternately.
Seven, one -arm lifting
Hold the dumbbells with one hand, tilt the upper body towards the other side (that is, one side of the dumbbell), and directly recommend the dumbbells up.Before re -reduced the primrotomy, the weight should be applied to the front saw muscle area.Make sure that the sawing muscles before contraction are raised vertically.This will unknowingly practicing the front saw muscle.
Eight, anterior sawtomy to the waist
Stretching the light dumbbells or barbells with both hands, keep your arms straight, turn the upper body, from one side to the other, extend as much as possible, and keep it briskly! Do 50 times on each side.
Nine, rotate your legs
This action can be done on the horizontal bar, or it can be done on any instrument of any exercise.The main difference is that the body is tilted to one side, the legs are curved, and the legs are raised to one side to cross -shaped cross -shaped with the body, emphasizing the practice of the abdomen and rectus muscles and anterior saws.Then repeat the practice on the other side.
Precautions for dumbbell fitness
1. Must be standard
During the exercise, the non -standard movements can easily cause joint damage. This is because the joints are under great pressure when practicing with dumbbells. The movement is slightly deviated, which will cause joint sprains, small muscle muscle fibers.Stroke and other situations.
2. The weight must be appropriate
Dont be overweight. Ultra -heavy dumbbells are easy to strain your muscles, but you cant achieve the effect of training; you cant be too light. Too light dumbbells cant achieve the purpose of creating a figure at all.Increased power cannot be anxious, and it must be gradually advanced.The number of times each practice is relatively fixed, each time is 2 to 3 higher than the fixed value. After a period of time, you will find that you can easily lift this weight. At this time, you need to replace the heavier dumbbells.
3. Breathing must be reasonable
In the strength of strength training, the rhythm of the respiratory festival is matched to ensure that the oxygen supply in the body is sufficient, so as to ensure the completion of the action. There are some special actions, such as the dumbbells sit up and sit up.Inhale.Everyone must find a breathing method that suits them according to their own situation.
4, warm -up must be essential
When performing dumbbells, you should choose a better ventilation environment to avoid practicing in an environment with turbidity, cold temperature or hot temperature.Before the exercise starts, do a good job of warm -up; you must do a good job after the exercise.
5. Must exercise
Some people blindly pursue the amount of exercise. As a result, excessive exercise is experienced, and they should pay attention to adjusting and resting. In addition, some doctors have clearly reminded those who cannot conduct weight training for the time being due to their physical discomfort and should not be trained.
6. Mood must be happy
Maintaining a good mood in training often can do more with less.Good emotions and plenty of spirit can always bring unexpected results.

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