I m 120 pounds 1 71 height Exercise methods for dumbbells Focus on abdominal muscles

Dumbbell abs are only used to train the flanks.

Hold the dumbbell in your right hand, hang down naturally, hold your head in your left hand, and use the strength of your waist and abdomen to press your upper body down to the side, and then slowly restore.

Other abs workouts include:

Sit-ups with legs resting.

A Focus on the exercise area: upper abdomen. b Start Position:

Lie on your back on the ground, rest your calves flat on the stool, so that your thighs are perpendicular to the ground, and fold your hands in front of your chest or cross your hands behind your neck. c Procedure: Slowly bend your shoulders towards your knees until your shoulder is 1 2 inches above the ground, and then hold still for one second.

Then, revert back to the starting position. Do it repeatedly. d Training Essentials:

When the flexion body is contracted, in order to better contract the abdominal muscles, so that the lower back is close to the ground.

Leg raises on your back.

a Focus on the areas to be exercised: lower abdomen and upper thigh flexor muscles. b Start Position:

Lie on your back on a stool or ramp with your lower back close to the surface of the bench and your legs together and naturally straight. c Procedure: Keep your torso and lower back close to the ground, bend your knees slightly, and lift your legs up until your thighs are perpendicular to your torso.

Then, slowly lower your legs. Do it repeatedly. d Training Focus:

When the back is always close to the bench surface, it tightens the lower abdominal muscles. If the lower back is flexed or left off the bench surface, it will affect the contraction of the lower abdominal muscles. In order to increase the intensity of training, you can also practice on the slope on your back.

Leg up Starting Position Lie on a flat cushion or head up on a sloping board. Hold the fixed object behind your head with both hands and straighten your body. The process of action contracts the abdominal muscles, which will keep the legs straight and bend upwards until the maximum possible.

Hold for a second, then let your legs slowly come back. Breathing method Inhale as you bend your legs upwards and exhale as you come back. Points to note When you drop your legs, you should still control your abdominal muscles and don't let them fall too fast.

The cantilever bends the knee and retracts the leg.

Starting Posture Hold the horizontal bar with both hands and hang straight down the bar. Bend your knees and pull your calves up as much as you can, and when you reach the highest point, completely contract the rectus abdominis for one second. Then slowly droop your calves until they are fully extended.

Breathing method Inhale as you retract your calves and exhale when you land. Points to note: When you retract your calves, try to lift your knees up.

Seated leg tucks Starting Position Sit on the edge of a stool with your hands propped back on the stool. Stretch your legs straight forward. The process of the movement Bend the knees and curl the calves to the highest point possible.

Contract the rectus abdominis muscle thoroughly for a second, then slowly lower your calf until it is fully extended. Breathing method Inhale as you retract your calves and exhale when you land.

Points to note This movement is relatively simple, and its effect is all on the height of the knee lift and the speed of the movement. The higher, slower, the bigger, and vice versa.

From two ends: 3 sets of each group can not do rest for 60-120 seconds before doing the second set.

Bend the knee : Same as above.

Oblique tuck : Same as above.

Touching the toes": Ibid.

Day 1 Chest + triceps training.

1) Dumbbell chest press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck and back arm flexion and extension: 8-12rm (times) x3 sets.

5) Pitch arm flexion and extension: 8-12rm (times) x3 sets.

Back + biceps training on the second day.

1) Dumbbell Single-Arm Row: 8-12rm (times) x42)Pull-up Wide Grip: 8-12rm (times) x4 (Think of a way)3) Pull-up Narrow Grip:

8-12rm (times) x4 (think of a way) 4) Push-up curl : 8-12rm (times) x3 sets.

5) Standing dumbbell hammer curl 8-12rm (times) x3 sets.

6) Seated dumbbell alternate curls: 8-12rm (times) x3 sets.

Day 3 Leg + Shoulder Training Day (High intensity leg training, good for whole body muscle growth) 1) Dumbbell Squat (Squat with dumbbells held on both sides of the body) 8-10RM (times) x3 sets.

2) Dumbbell scissor squat 8-10rm x3 set.

3) Sprint 50m x 4 times (if convenient).

4) Standing dumbbell press 10-12rm (times) x35), standing dumbbell side press 10-12rm (times) x36), dumbbell front press 10-12rm (times) x3

Holding dumbbells behind your head, do sit-ups.

For example, if you are going to do 100 pieces, then the first 20 will be done with dumbbells, and the last 80 will be done with your bare hands behind your head.

The person lies down on the front, and the dumbbells are lifted directly! Exercise like this every day, and your muscles will be noticeable! Put the dumbbells under your head, grab the dumbbells with both hands, and do sit-ups directly, which is conducive to exercising the pectoral muscles and abdominal muscles.

Thin people can also gain muscle, exercise the muscles of the whole body, use dumbbells very well, the primary fitness plan is as follows: warm up for 5 minutes before fitness, local stretching for 3 minutes, and then warm up for 5 minutes; Stretch for 5-8 minutes after exercise;

On Monday, chest + triceps training.

1) Dumbbell bench press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck and back arm flexion and extension: 8-12rm (times) x3 sets (5) Vertical arm flexion and extension: 8-12rm (times) x3 groups Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x4 (2) Pull-up Wide Grip: 8-12rm (times) x4 (3) Pull-Up Narrow Grip:

8-12RM (times) x4 (4) Push-up Curls: 8-12RM (times) x3 sets (5) Standing Dumbbell Hammer Curl 8-12RM (times) x3 sets (6) Seated Dumbbell Alternate Curls: 8-12rm (times) x3 sets Friday, Leg + Shoulder Training Day.

1) Dumbbell squat 8-10rm (times) x3 sets (2) Dumbbell lunge squat 8-10rm x3 sets.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12RM (times) x3 (5) Dumbbell side press 10-12RM (times) x3 (6) Dumbbell front press 10-12RM (times) x3 Arrange an aerobic session on Saturday or Sunday such as running, skipping rope, cycling, etc. for 45-60 minutes.

Abdominal exercise every day During the training, it should be adjusted according to your own situation, and the effective time of each training session (excluding warm-up and stretching) should not exceed 1 hour. Rest for 60-90 seconds between sets and 90-120 seconds between movements. Supplement with easily absorbed protein (eggs, beef, or protein powder) and carbohydrates (bread, milk, protein powder, etc.) after each session.

The upstairs plan is good, but I don't think it's suitable for thin people, it's too intense.

LZ first check your stomach and intestines.

Pay attention to nutrition, eat three points and practice seven points.