What dumbbell movements can you stick to to to build delicate abs?

Dumbbell bench press, 50 sets a day, stick to it, it can work your abdominal muscles well, so that you have perfect abdominal muscles, and look more firm and powerful.

Stick to the two movements of flying bird dumbbells and side-raising dumbbells to train delicate abdominal muscles, these two movements are low-risk, and are very suitable for novices!

If you want to train delicate abdominal muscles, you need to exercise for a long time and effectively, and the two movements of dumbbell weight-bearing crunch and dumbbell Russian rotation can be a good exercise for delicate abdominal muscles.

You can choose to do dumbbell weight-bearing crunches, lie on your back on the yoga mat, bend your legs, hold the dumbbells in front of your chest with both hands, and raise the dumbbells with both hands to do a press while doing crunches, this action can help us train delicate abs.

Do dumbbell movements on the side of one hand. Stick to dumbbell crunches and do dumbbell exercises on the side of one hand, these things can strengthen and build delicate abs.

You don't need any equipment to exercise your abs, a maximum of one yoga mat is enough. If you have to use dumbbells to exercise your abs, it can only be a burden.

The key to building abs is the intensity of the movements, not the more reps the better. For example, you can do 200 sit-ups at a time, but it is not as good as if you can only do 10 sit-ups at both ends. Because being able to do more than 200 is to train endurance, it is not obvious to the thickening of muscle fibers.

Four movements to work your abs: sit-ups, leg presses, two-head lifts, and hanging leg raises (increasing in intensity). If you can do more than 30 sit-ups, then do a leg press; If you can do more than 15 supine leg presses, you can do two ends; If you can do more than 15 from both ends, you can do a hanging leg raise.

Practice three times a week, practice 3 sets of one movement each time, and do about 10 in each group. In addition, if the body fat percentage is higher than 10%, the fat will cover the trained abdominal muscles. Sumo wrestling has no muscles and that's why.

If you have a small belly, you also need to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk briskly for a while in between.

Give you a movement specification for full-body muscle exercises Day 1 Chest and back Bench press 1 2 sets of warm-up Dumbbell bench press 16rm 3 Dumbbell Flying Bird 16rm 3 Essentials: Remember to do it with your chest up when practicing all chest movements, and learn to use your chest muscles to exert force, rather than arching your back. When practicing back movements, the mind is on the back, and you should feel that you use your back to exert force, not your arms.

Day 2 Legs, hips, aerobic 30 warm-up squats without weights Squats 30rm 3 lunges 25rm 3 Calf raises 20rm 3 Strand curl 25rm 3 Back leg swings 25rm 3 Running 30 40 minutes Essentials: Don't use heavy weights, don't use explosive power. After squatting, the mind should exert force in the buttocks, and after standing up, the buttocks should also be tightened (boys use the quadriceps muscles of the thighs to train their legs).

Keep the tension in the lower back, legs and hips, and move slowly to prevent injury. Pay attention to the stretching exercises between sets and after training to pull the lines apart. Day 3 Abdominal & Aerobic Warm-up Bend Leg Sit-ups (or Legs on a Stool) 30rm 3 Supported Leg Raise (or Seated Leg Lift) 25rm 3 Supported Leg Raise and Turn (or Seated Leg Raise and Turn) 25rm 6 (3 sets on the left and right sides) Key points:

Move as slowly as possible, use your abdominal muscles to exert force (group), and do not borrow force. Don't take too long breaks between sets and do relaxation stretches after training. Day 4 Chest & Arm Bench Press 1 2 sets of warm-up Recline Bench Press 16rm 3 Incline Bird 16rm 3 Shoulder Push 25rm 3 Bicep Curl 25rm 3 Single Arm Neck and Rear Arm Flexion and Extension 20rm 3 Key Points:

After training, do more stretching of the arm muscles to prevent lumps. Day 5 Legs, hips, aerobic Same as Day 6 Abdomen, aerobic Same as Day 7 Rest, or aerobics, swimming, climbing, playing badminton, etc. Follow-up: Thank you! Adopt it.

How to use dumbbells to train abs? 7 simple movements to make your abs more defined.

Putting dumbbells on your chest and using a towel on the floor to exercise (if possible, you can use a yoga mat) will be relatively easier for friends who are just starting to exercise than putting dumbbells behind your head.

This exercise can also be used to exercise the oblique abdominis, just place the dumbbell on one side of the shoulder and chest joint, and do the crunch in the opposite direction, so that you can exercise the abdominal muscles on one side and the same principle on the other side.

While exercising, you must pay attention to the lower back can not leave the ground to prevent the lower back from being damaged due to excessive acceptance; If you feel discomfort in your neck, you can hold the back of your head with one hand to reduce pressure on your neck and reduce damage.

Will normal sit-ups be?

Holding dumbbells with both hands on the head is equivalent to carrying weights.

Dumbbells to train abdominal muscles should be placed flat on the chest, regularly raised up and down, and should be done consistently several times a day.

If you're doing sit-ups to train your upper abs, cross your hands and bring the dumbbell pieces to your chest. If you're working on your lower abs and supine leg presses, then tie dumbbells to your calves.

If you choose to exercise your abs in crunches, you should also use the dumbbell plate to the chest, but it is best to fix it so as not to hurt yourself.

<> dumbbell side flexion and extension, pillow grip dumbbell supine is a more common and simple silver punch to exercise the abdominal muscles with dumbbells, dumbbell side flexion and extension need to stand with the body open, one hand to hold the dumbbell, one hand to cross the waist, the body to the side holding the dumbbell bend to 75 ° and hold for 2 3 seconds. Pillow grip dumbbell supine need to lie flat on the ground, hold the dumbbell with both hands behind the head to do crunch exercises.