The curves and muscles of the waist can be the envy of many people. Here are the articles I have collected for you on how to train the waist with dumbbells. I hope it can help you. If you think it is good, you can share it with more people. My friend!
1. How to practice waist strength with dumbbells
In a deadlift standing position, place your feet slightly wider than shoulder width or shoulder width apart, lean your upper body forward with the hip joint as the axis, and the knee joint Bend approximately 150°, holding dumbbells in both hands hanging naturally in front of the body.
Use your waist to pull up your body and the dumbbells. As your waist straightens, your knee joints will straighten until your body is upright. Then, bend your knees and bend over, and lower the dumbbells back to the ready position.
1. Abdominal muscle exercises
Exercise parts: rectus abdominis, oblique abdominal muscles.
Chair position: flat.
Action essentials: Do not raise your head or lower your jaw. The head moves with the movement of the ribs, rather than the head leading the ribs. Keep the neck in a normal posture; move slowly; lift up when exhaling and downward when inhaling. , breathe evenly.
2. Reverse crunch exercise
Exercise area: abdomen, including rectus abdominis and oblique abdominal muscles.
Chair position: flat.
Action essentials: tuck your abdomen before standing up; keep your knees and buttocks still; lift them up when you exhale, and go down when you inhale, and breathe evenly; bend your lower limbs upward as much as possible; bend your hips as required Depends on difficulty; beginners should fully bend their legs, close to their abdomen.
3. Supine trunk rotation exercise
Exercise parts: spine and back muscles.
Chair position: flat.
Action essentials: This group of exercises is very important, but it will be very dangerous if you do it improperly. Keep your chest up, your torso lying flat, and slightly arched into an arc; any connection, especially this group of exercises, is too much. The effect may not necessarily be better; exercise according to the strength of the muscles, and do not use excessive force to avoid losing control.
4. Twist and sideways exercises
Exercise parts: dorsi oblique muscles and lower abdomen.
Chair position: flat.
Action essentials: Exhale and lift, inhale downward, and breathe evenly; the head moves with the movement of the chest, and the neck maintains a normal posture; move slowly, do not be impulsive; keep the neck and buttocks still. , twist the body as much as possible;
5. Supine leg stretching exercises
Exercise parts: abdomen, including rectus abdominis, dorsi oblique muscles and quadriceps.
Chair position: flat.
Action essentials: Contract the abdomen, and then stretch the legs; exhale to lift up, inhale to go down, and breathe evenly; stretch the legs as much as possible; always keep the back close to the chair surface.
2. 4 exercises to strengthen the waist and abdomen
1. Air boarding
Lie on your back on the floor with your lower back close to the ground. Place your hands beside your head and open your arms. Lift your legs and slowly climb onto the bicycle. Exhale, lift your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, and then return. Then touch your right knee with your left elbow joint, hold the same for 2 seconds, and then slowly return to the starting position.
2. Traditional abdominal crunch
Lie on your back on the floor with your lower back close to the ground. Place your hands beside your head and open your arms. Place your legs flat on the ground and bend your knees. Slightly retract your chin toward your chest, contract your abdominal muscles, exhale and lift your upper body without lifting your lower back off the ground. Hold for 2 seconds, and then slowly return to the starting position.
3. Sit-ups with arms
Lie on your back, bend your knees, and fix your feet. Wrap a towel around your neck from the back and pull one end with each hand. Contract your abdomen, lift your shoulders, slowly roll up your back, then slowly lean back, continue to stand up when it almost touches the floor, and repeat. If you find it too difficult, just lift your upper body off the ground.
4. Lift your legs and do abdominal curls
Lie on your back on the floor, pull your arms forward so that your shoulder blades are as far away from the ground as possible, and your lower back is close to the ground. Place your hands beside your head and open your arms. Lift your legs at 90 degrees to your upper body, cross your legs, and slightly bend your knees. Exhale, contract your abdominal muscles, lift your upper body without keeping your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Pay attention to keeping the chin slightly drawn toward the chest, contracting the abdominal muscles, exhaling to lift the upper body, keeping the lower back from the ground, keeping the waist still, pulling the arms when exhaling, and slowly lowering the back when inhaling. Keep your legs still and maintain a good breathing rhythm.
3. How to practice dumbbells
1. Choose the appropriate weight before practicing dumbbells.
2. The purpose of the exercise is to build muscle. It is best to choose dumbbells with a load of 65%-85%. For example, if the load that can be lifted each time is 10 kilograms, you should choose dumbbells with a weight of 6.5 kilograms to 8.5 kilograms for exercise. During practice, do 5-8 groups every day, with each group doing 6-12 times. The speed of movement should not be too fast, and the interval between each group is 2-3 minutes. If the load is too large or too small, and the interval time is too long or too short, the effect will be poor.
3. The purpose of exercise is to reduce fat. It is recommended that each group should be practiced for 15-25 times or more, and the interval between each group should be controlled at 1-2 minutes. If you find this kind of exercise boring, you can practice with your favorite music, or do dumbbell aerobics following the music.
IV. Benefits of practicing dumbbells
1. Practicing dumbbells for a long time can modify muscle lines and increase muscle endurance. Regular exercises with heavy dumbbells can make muscles stronger. Strengthen muscle fibers and increase muscle strength.
2. It can exercise upper limb muscles, waist and abdominal muscles. For example, when doing sit-ups, hold dumbbells tightly at the back of the neck with both hands, which can increase the load of abdominal muscle exercises; holding dumbbells in hand and doing lateral flexion or turning movements can exercise the internal and external oblique muscles; Arm raises, lateral raises, etc. can exercise shoulder and chest muscles.
3. It can exercise the muscles of the lower limbs. Such as holding a dumbbell and squatting with one foot, squatting and jumping with both feet, etc.
Five. Three major misunderstandings about dumbbell exercises
1. Exercise with dumbbells can not only increase strength but also tone the body
Use dumbbells scientifically, indeed Can receive very good exercise effect. Some sources say that Schwarzenegger's toned muscles were mainly obtained through dumbbell exercises. However, there are indeed many people who neither increase their strength nor become fit after exercising with dumbbells. They are often discouraged and the dumbbells are shelved and even become a substitute for hammers. In fact, there is a lot of knowledge in dumbbell fitness. If it is not implemented, the exercise effect will often be unsatisfactory.
Before exercising, we first need to clarify who is our favorite between strength and bodybuilding. There are two main ways to build muscle. The first way can improve the strength of the exerciser, but the bodybuilding effect is relatively unobvious, and is suitable for professional weightlifters; the second way can significantly increase the muscle volume, but the increase in strength is relatively small, and is suitable for bodybuilders or the general public. bodybuilder. Usually fitness enthusiasts regard bodybuilding as their main purpose. When exercising with dumbbells for this purpose, the following rules must be followed.
Before training, you must first choose dumbbells of appropriate weight. Generally, you need to choose a dumbbell with a load of 65%-85%. The so-called load refers to the maximum weight that can be lifted. For example, if the maximum weight that can be lifted each time is 10kg, you need to choose a weight of 6.5-8.5kg. exercise with dumbbells. For ordinary bodybuilders, it is enough to have two or three sets of dumbbells of different weights and continue to exercise. During exercise, lift 6-8 groups each time, and repeat each group 8-12 times. The speed of movement should not be too fast, and the interval between each group is 2-3 minutes. If the load is too large or too small, and the interval time is too short or too long, the effect will not be good.
2. Dumbbells only train the upper limbs.
Some people think that dumbbells can only train toned upper limbs. If you want to fully exercise, you may need some more complex equipment.
Nowadays, some of the more expensive joint fitness equipment are not only common in gyms, but some have even entered daily homes. Although combined equipment has unparalleled advantages over other simple equipment, it also has disadvantages such as high price, large floor space, and inconvenience to move. These shortcomings are exactly the advantages of dumbbells, and as long as they are properly designed and planned, dumbbell training can be achieved With similar effects to using combined equipment, why not do it?
Dumbbells are good at exercising upper limb muscles, but dumbbells can also exercise waist and abdominal muscles. For example, when doing sit-ups, hold a dumbbell with both hands at the back of the neck, which can increase the load on the abdominal muscles and improve the exercise effect; when performing dorsiflexion and extension exercises, you can also use dumbbells to increase the load on the back muscles to stimulate the growth of the back muscles. ; Side flexion or turning movements with dumbbells in hand can exercise the internal and external oblique muscles; straight arm forward raises and lateral raises with dumbbells in hand can exercise shoulder and chest muscles; in addition, dumbbells can also exercise the lower limbs Muscles, such as squatting with one foot while holding a dumbbell, jumping with both feet, etc.
3. Dumbbells are not suitable for the elderly.
There are many fitness enthusiasts among the elderly, but they often choose jogging, radio exercises or Tai Chi, and rarely do strength training. Some people are interested, and dumbbells are basically not considered. Most people think that as you get older, your strength decreases, so you are not suitable for strength training. This is not the case. In a sense, strength training is needed more precisely because strength has declined.
Muscles produce movement and also help the body maintain a still state. As age increases, muscle fibers naturally atrophy and strength decreases. Not only does movement become slower, but also stability decreases. Tendons and periosteum are more prone to excessive wear, so the possibility of pain in various joints also greatly increases. Appropriate strength exercise can not only delay the process of muscle atrophy in the elderly, maintain muscle elasticity, and lay the foundation for better engagement in other forms of fitness activities, but also increase the protective effect of muscles on the stability of various joints to reduce or alleviate All types of pain. Dumbbells are small, exquisite, high-quality and low-priced, and are especially suitable for the elderly to perform strength exercises.