How to use dumbbells to exercise abdominal muscles
I. Beginner exercises
1, hold dumbbells on both sides of the body side, feet slightly wider than shoulder width apart.
2. Keep your left foot still, turn your right foot, turn your body 90° to the left, and lift your right dumbbell to the front of your chin.
3, and then switch to the right and left hands, alternating left and right quickly.
Second, the Russian twist
1, with both hands straight in front of the chest, each holding a dumbbell. Feet slightly wider than shoulders apart.
2. Rotate your body quickly from side to side, keeping your back straight.
Three, Gravity Lifting
1. Lie on your back on the mat, hold a dumbbell in front of your chin, bend your knees, and place 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, then slowly return to the starting position.
Four. Bench Press
1. Lie on the mat and hold a dumbbell in each hand on both sides of the chest. Bend your knees and keep your feet flat.
2. Lift your shoulders forward from the mat and push forward with one hand. Then slowly return to the starting position, then lift up and putt with the other hand.
V. Gravity Lifting
1. Lie on your back on the mat, put your palms down on your sides, straighten your legs, and clamp your feet Hold a dumbbell.
2. Lift your legs up and lift your hips off the pad. At the highest point, swing your legs to your side. Then slowly return to the starting position, lift again, and swing to the other side.
Sixth, Slashing and Slashing
1. Hold a dumbbell with both hands, feet shoulder-width apart.
2. Drive the dumbbells down to the outer thighs, keeping your back straight during the process.
3. Rotate the body and bring the dumbbell over the shoulder on the other side. Alternate on both sides.
Seven, one-arm lateral raises
Holding a dumbbell in one hand, tilt the upper body to the other side (that is, the side that does not hold the dumbbell), straight up Press dumbbells. Put the weight on the serratus area before resuming the serratus for the press. Make sure to lift up vertically while contracting the serratus anterior. This will unwittingly build the serratus anterior bigger.
8. Serratus Anterior Rotation
Hold a light dumbbell or barbell plate forward with both hands, keep your arms straight, rotate your upper body, and move from one side to the other. Go to the other side, stretch as far as you can, and keep turning briskly! Do 50 reps on each side.
Nine, Rotational Leg Raise
This movement can be done hanging from a horizontal bar, or on any leg raising machine. The main difference is that the body is tilted to one side, the legs are bent, and the legs are raised to the side to form a cross with the body, emphasizing the exercise of the transverse rectus and serratus anterior muscles. Then repeat the exercise on the other side.
