When exercising, many fitness movements are used, and the fitness parts of each fitness movement are different. Therefore, it is very important to choose appropriate fitness movements when exercising, such as abdominal muscle training, abdominal muscle training, and abdominal muscle training. Back and so on. So, how to train abdominal muscles with dumbbells? Let’s find out together below!
Dumbbell lateral extension
1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand and supporting your waist with the other.
2. Bend the body to one side to the limit and pause for 2-3 seconds.
3. Return along the original route, restore to the initial state, and repeat the above actions.
Lie supine with dumbbells on your pillow
1. Place your feet on the bench and hold a dumbbell in both hands behind your head.
2. Keep your buttocks away from the ground.
3. Use abdominal muscle strength to curl up to the maximum program.
4. Return along the original route, restore to the initial state, and repeat the above actions.
Sitting dumbbell twist and turn
1. Grab a dumbbell and sit on a 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. Grasp the dumbbells with both hands and reach them up to your chest, keeping your arms slightly bent.
2. Rotate the torso from side to side. Keep your hip position stable and let your head follow the movement.
Note: Focus on the waist and abdomen, do not rotate the dumbbells. Use your waist and abdominal strength to rotate.
Dumbbell weighted abdominal crunches
1. Grasp the dumbbells with both hands and lie flat on the bench with the dumbbells in front of your chest. Place your feet behind the stool roller pad;
2. Use your abdomen to support your upper body, keep your neck and buttocks as still as possible, and straighten your body. Keep your lower back as close as possible to the stool.
Note: This action requires a chair, so you can remove the chair and bend your legs to complete this action while lying flat on the ground. The key points are the same.