Dumbbell waist muscle exercise method, benefits of waist and abdominal muscle exercise

The muscles in the waist and abdomen are usually exercised less. If you do not pay attention to exercise, the fat in the abdomen will easily increase gradually and become loose, and the people who work in a regular sitting position will be more prominent. The excess fat is deposited on the waist and abdomen, which is not only ugly, but also prone to various diseases. This article mainly focuses on dumbbells to exercise the muscles in the waist and abdomen.

　　First, you should warm up fully before exercise. Since the joint movement is very large during dumbbell training, you should pay attention to sufficient warm up before training. You can perform 5-10 minutes of aerobic training and stretch the body muscles before exercise.

　　Dumbell waist and abdomen training method:

　　Half squats with dumbbells: a set of dumbbell squats in a set of 20-25 times, do 3 groups. Main exercises: quadriceps, gluteus maximus, posterior leg muscles and adductor muscles

　　　Dumbell squat: Dumbbell squats in a set of 15 to 20 times, do 3 groups, mainly exercise the thighs and buttocks.

　　Dumbell squats: Dumbbell squats in a set of 15 to 20 times, do 3 groups, mainly exercise the waist

　　Dumbell squats: Dumbbell squats with weight, one set of 15 to 20 times, do 3 groups, mainly exercise the waist and abdomen.

　　　　Stay for 30 seconds between each movement, do 3 times a week.

　　So how to choose the weight of dumbbells? You can check the choice of dumbbell weight during exercise

　(Note: Follow the Fitness Bar WeChat public platform, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Further reading:

　　3 forearm muscle training methods, to achieve Wolverine's steel-like arms

　　Detailed explanation of the correct posture and key points of downward oblique dumbbell bench press

　　Dumbbell shoulder training class, 5 movements to create reliable shoulders

2 pages in total: Previous page 12 Next page