How to exercise abs and pectoral muscles with dumbbells

Lie flat, hold the dumbbells in front of your chest with your hands, hold one of your two hands and grab one side of the dumbbell with one hand, and start doing sit-ups.

The abdominal muscles should be connected to the frog jump, 3 sets of 25 per group per day, and the chest muscles should be used to practice chest opening with dumbbells, 4 sets of 10 dumbbells per day, 10 kg of dumbbells, and insist on every morning or afternoon for 2 months.

I want to do it every day in the afternoon. 20-30 dumbbells each time divided into 5 groups. After doing one set, rest for a few minutes, and then continue, and the abs are sit-ups, and you can do sit-ups with dumbbells in hand. It's a little dangerous, though.

Abs don't use dumbbells pectoral muscles, do push-ups and raise me presses.

Use your dumbbells and do this every day:

Put your hand on a slightly inclined stool, then put the dumbbell in your hand, put it on the fingertips of your hand, keep your forearm still and then clench, lift the dumbbell to the wrist area, slide it down to your fingertips, hold it again, and so on.

The following is a detailed answer to the specific parts:

1. Dumbbell curl to train biceps.

2. Dumbbell flexion and extension, training triceps.

3. Dumbbell forehand and backhand wrist flip to train forearm muscles.

4. Dumbbell lift + standing bird to train the deltoid muscles of the shoulder.

Check out the specific actions**, there are a lot of them on the Internet. The text is not clear! Practice one part a day, at least 8 sets a day, 8-10 in each group until the strength is exhausted.

Breathing with anaerobic exercise. Cycle every 4 days, then rest for a day and get enough sleep to help your muscles recover completely.

Monday: Chest + three heads.

Incline dumbbell press 8-12rm

Incline dumbbell flying bird 8-12rm

Seated dumbbell neck back arm flexion and extension 8-12rm

Wednesday: Back + Btwo.

Pitch dumbbell row 8-12rm

Dumbbell curl 8-12rm

Friday: Shoulder + abdomen.

Seated dumbbell press 8-12rm (pcs) x 3 sets.

Standing dumbbell side raise: 8-12rm

Standing front flat 8-12rm

Vertical side raise 8-12rm

Standing dumbbell rowing 8-12rm

Sit-ups 15-20RM

Hanging leg raises 15-20RM

Male Muscle Building Diet Plan (Reference).

Breakfast 8:00, 250ml of yogurt or milk, appropriate amount of vegetables and fruits, a cup of oatmeal or three slices of whole wheat bread, 4 eggs (two whole eggs, two egg whites).

Add meal at 10:00, 2 slices of bread, 1 glass of orange juice.

Lunch 12:00, staple food 150g, red meat 200g, vegetables 200g, fruit to taste.

Add a meal at 14:30, two egg whites, a banana, 200ml of milk

Training 16:00, dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, fruit to taste.

Note: High protein, low fat, adequate carbohydrates. Vitamins, minerals in moderation, drink more.

Water. Always keep some bananas or bread and orange juice in your bag to keep you energized.

Bodybuilding food: whole grains, boiled potatoes, corn, oatmeal, apples, oranges, peaches, bananas, juices, various vegetables.

vegetables, beans, milk, yogurt, chicken breast, lean beef, fish, eggs (yolks removed).

Rest: Try to fall asleep before 10 p.m. and ensure 7-8 hours of sleep!

To train the upper abs, you can sit on sit-ups, and the lower abs can sit on the abdomen and play legs. The abdomen is the body lying flat, with the legs together, and the elevation is 30-60 degrees. Stand still, start a set of 3 minutes.

Slowly increase the time. Leg punches are the same as abdominal poses. However, the legs should be lowered and raised.

Slowly increase the number by 50 to 100 reps at a time. It's about persistence.

Pectoral muscles and abdominal muscles can not appear in a day or two, persistence is very important, even if it is said here, your movements will not be standard, and the body shape that is not standard will not look good, it is recommended to go to the fitness place, see what the coach tells you to practice, how much exercise is required a day, very standard, good luck.

Up-slope flying birds can train the pectoral muscles.

The slab is pushed with two heads.

Weighted sit-ups to train your abs.

The key is to stick to it every day, preferably all year round.

With dumbbells, the pectoral muscles are fine, and the abdominal muscles are very difficult.

It is recommended to combine push-ups, 60 times a day, 4 times a day.

Sit-ups, jogging, will have an effect.

Lie down with a large body, hold the dumbbells in both hands and lift the dumbbells in a fan shape, do not lift straight up and down, it is better to lie on a narrow stool.

Pectoral muscles, up-slope dumbbell push, plank dumbbell push, down-incline dumbbell push, up-inclined, plate-plate, down-incline dumbbell bird. Choose 20%-30% of your body weight when you start training with dumbbell weight, and you can increase the weight of your weight after the strength comes up.

Abdomen, standing dumbbells sideways (mainly training internal oblique and external oblique muscles) rectus abdominis is mainly to do sit-ups on the back key bridge, and the difficulty is to raise both hands above the top of the head, hold the dumbbells (the weight is not too heavy), and bow up.

If you have money, you go to the gym, and if you don't have money, you have to do push-ups... If there are dumbbells or the like, birds, curls, bench presses, this is the pectoral muscles, of course, you have to exercise it in a planned way... Abdominal crunches (feel simple to do with weights) is also to have a plan...

You can use the tensile machine method to play, exercise the pectoral muscles horizontally, and play up and down together to train the vertical pectoral muscles. Push-ups are best for your pectoral muscles. Abs, sit-ups, 3 sets a day, 30 or more in each group. Be quick.

Of course, dumbbells are a very versatile assistive device, which can be used for training arms, chest muscles, abdominal muscles, back muscles and other parts.

Ab training is based on the principle of multiple sets and multiple reps. For example, do 30 sit-ups in each group and do it in 4 groups. In order to increase the difficulty, sit-ups, you can use the way of legs up and head down, and you can hold dumbbells in your hands and put them behind your back, adding such a weight to make sit-ups difficult.

Secondly, abdominal muscle training must be concentrated, put all the sensations on the abdomen, when the abdomen is forced, slowly squeeze the abdominal muscles, there must be obvious squeezing, soreness, and the action must be slowed down.

In addition to sit-ups, there are also abdominal movements that can be used: 2 head up, lying flat on the abdomen, lying flat and pedaling a bicycle (the action is like pedaling a bicycle). These movements are simple and easy to operate, and as long as you stick to it until it hurts, the results will be great.

In addition, in addition to these anaerobic exercises, it is also necessary to strengthen the training of aerobic exercises, and participating in more running and skipping rope is also very good for the abdomen. I wish you a washboard-like abs as soon as possible.

Do dumbbell bird and dumbbell bench press.

If you have dumbbells, you can do dumbbell chest expansion, dumbbell arm flexion and extension, and dumbbell flying birds can be done twice a day, you can do three sets at a time, one group of fifteen to twenty, and a one-minute break between sets. You can also do push-ups as above, which can work the chest muscles and upper limb muscles. Abdominal muscles can be exercised with sit-ups twice a day, three sets at a time, a group of thirty to fifty, and a one-minute rest between sets.

When lifting dumbbells, the weight of the body should be placed on the waist and abdomen, the waist board should be straight, not moving, and the chest cavity should be opened as much as possible, and the chest should not be contained.