Ask me about using dumbbells to exercise

What you said about lifting dumbbells upwards and repeatedly squatting is similar to squats, mainly exercising leg muscles and strength, and the effect of exercising the waist is not very good. It is recommended to do sit-ups, and if you want to increase your waist circumference, you can focus on exercising the muscles on both sides of your waist. It is to do sit-ups with weights in front of the left or front of the right.

You can also lean over and get up, that is, lie down, and then get up on your back, and you can also exercise your waist muscles.

I'm working out with a professional trainer.

If you want to increase your waist circumference, of course, the main thing is to train your waist and abdominal muscles.

1. Supine leg raise: lie flat, fix your hands above your head, and then use abdominal strength to lift your legs to about 90 degrees, and release slowly. The legs can be slightly flexed.

It is recommended to do it once every two days, three sets each time, and each group strives to achieve a feeling of soreness and numbness in the abdominal muscles. The number of times you can grasp it according to your personal situation. The interval between each set is about 90 seconds.

2. Suspension leg raise: This is an action that I find difficult. Suspend your body vertically, then lift your legs, try to stay for a few seconds, and then slow down.

I usually use instruments to make my waist muscles, and I don't know how to do them with my bare hands. But have been exposed to one before.

Prone push-up: Lie on your stomach, hold your feet in place, and use the strength of your waist to lift your upper body up, try to stay for a few seconds, and then slow down. That's it.

It is recommended to supplement with more protein. The time is between 30 minutes and 60 minutes after each workout.

In the past two days, I have done exercises for the waist, and I have come up to add

The main movement, the coach called the deadlift. Pair with barbells or dumbbells.

The essentials of the movement are to place the barbell in front of the body, stand upright, then lean forward, grab the barbell, and use the strength of the waist to pull the barbell up until the body is upright. Pay attention to the waist strength, do not use the upper body strength. And then repeatedly.

When the weight is controlled at 12-16 reps per set, the waist muscles can feel sore.

It should be noted that the training of lumbar muscles requires certain counseling, otherwise it is easy to injure the lumbar spine. Be sure to remember to slump your waist and lift your buttocks. If possible, it is recommended to use a belt, the kind used by weightlifters, which can well protect the lumbar spine near the muscles.

If you are exercising the abdomen and waist, it is recommended to do weight-bearing sit-ups, hold dumbbells with both hands, place them behind your head, and do sit-ups.

This is to train the leg muscles, and to do sit-ups if you train the abdomen and waist.

Exercise more, supplement with protein.

There are many uses of dumbbells, straight raises, curls, cross raises, cross curls, and many more.