How to use dumbbells to train abdominal muscles for beginners

Among training equipment, dumbbells are one of the most common equipment. I believe some people still know dumbbells very well. Of course, dumbbells have many functions. For example, many movements use dumbbells. Some people know how novices use dumbbells to train abdominal muscles. So, how can novices use dumbbells to train abdominal muscles? Let’s take a look together.

1. Beginner practice

This method is relatively simple. Use your hands to hold the dumbbells on both sides of your body, spread your feet slightly wider than your shoulders, and rotate your right foot without moving your left foot, rotate your body ninety degrees to the left, and use your right hand to bend the dumbbells to the front of your chin. Finally, you can use your right hand to bending the dumbbells to the front of your chin. Just alternate left and right.

2. Bench press

2. Bench press

lying on your back on the mat, hold a dumbbell with both hands on each side of your chest, bend your knees and put your feet flat, lift your shoulders forward, push one hand forward, and then slowly return to the initial position, then lift up and change to the other hand to do the same operation.

3. Hold heavy chop

3. Use your hands to hold a dumbbell together, and separate your feet as wide as your shoulders, so as to drive the dumbbell down to the outside of your thighs. During the operation, make sure that your back is straight, turn your body, and drive the dumbbell to the other Walk above one shoulder, then alternately.

　　4. Russia twist

　　　Let your hands on your chest and stretch them out, hold dumbbells, separate your feet slightly wider than your shoulders, and make your body rotate quickly on both sides. Be careful to ensure that your body is straight so that you can achieve the effect of training your abdominal muscles you want.

　　5. Gravity lift

　　Let yourself lie on the mat, hold a dumbbell in front of your chin with both hands, then bend your knees, so that your feet will be placed flat, lift your shoulders forward from the mat, and keep your lower back on the mat, and stick to such a movement. After a second, start to return to the original position.

6. Gravity lift

lying on your back on the mat, place the palms of your hands down on both sides of your body, stretch your legs straight, then use your feet to clamp the dumbbells, raise your legs upwards, let your buttocks leave the mat to the highest point, let your legs swing to one side of your body, and then slowly return to the original position, repeat the above movement and swing to the other side.

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