How to use dumbbells to train abdominal muscles for beginners

Among the exercise equipment, dumbbells are one of the very good equipment. I believe many people still know dumbbells very well. Of course, dumbbells are also used in many movements. At the same time, dumbbells are used. So, how to use dumbbells to train abdominal muscles with dumbbells is the most scientific way. Let’s take a look together.

　　Dumbell flexion and extension

　　1. Stand with your feet apart and shoulder width, hold the dumbbell in one hand, and hold the waist with the other hand

　　2. Bend the body to one side to the limit, stop for 2-3 seconds

　　3. Return along the original route Restore to the initial state, repeat the above movements

　　　　Holding dumbbells on your back

　　1. Place your feet on the bench, hold a dumbbell in both hands and place it behind your head

　　2. Do not leave the ground on your hips

　　3. Use abdominal muscles to curl the abdomen and roll it to the maximum program

4. Return along the original route Restore to the initial state, repeat the above movements

　　Dumbell sitting position twisting the waist and body

　　　1. Grab a dumbbell and sit on the mat or floor. Bend your legs and place your feet on the floor. The torso is backward and the back is half lying on the floor. Grab the dumbbell with both hands and stretch it until your chest, keeping your arms slightly bent.

　　2. Rotate the torso from one side to the other. Keep the hip position stable and let your head follow the movement.

　　Note: Focus on the waist and abdomen, do not rotate the dumbbell. Use the strength of the waist and abdomen to rotate.

　　Dumbell weight-bearing curls

　　1. Tighten your hands Grab the dumbbells and lay on the stool, and place the dumbbells on the chest. Place your feet behind the roller pad of the stool;

2. Strongly support your upper body with your abdomen, keep your neck and hips as still as possible, and straighten your body. Do not leave the stool as much as possible.

　　Instructions: This action has requirements for the chair, so you can remove the chair. When lying flat on the ground, bend your legs to complete this action. The key points are the same.

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