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Dumbbell Bench But Also To Achieve The Perfect Fitness Effect
Jun 22, 2017

Now people's fitness awareness has become more and more intense, fitness can not only help us shaping the body, to maintain an ideal body, by insisting on fitness, but also to keep their own body a healthy state, and mental state and mood will Become better with fitness! People who regularly participate in fitness are often more optimistic and more lonely. With the strengthening of fitness awareness, fitness equipment market is also rich, whether it is professional fitness club or unit gym, and even the family gym, now very popular very popular. However, for many people who have just started or the lack of funds, do not know how to choose fitness equipment to exercise. Type too much, but do not know which one is suitable for the. For example, many men want to have a strong abdominal muscles, but do not know how to choose fitness equipment to help exercise. In fact, a lot of fitness equipment, but not all are necessary, as long as the election for the equipment, a device can achieve the perfect fitness effect! Today to introduce the Dumbbell Bench to see how a small Dumbbell Bench is how to help you practice the perfect abdominal muscles!

One, hold dumbbells flexion and extension

Practice parts: rectus abdominis, oblique abdominal muscles

Action preparation:

1, prepare a heavy weight dumbbell;

2, lying on the chair bench, clenched dumbbell grip on the chest;

3, feet on the flat stool pad;

4, the lower back flat or into a normal arc.

action:

1, abdominal tightening, slowly hold up the upper body;

2, neck, buttocks remain intact, as much as possible to get up;

3, completely cranked, the back should not leave the chair surface;

4, practice, abdominal muscles are always tight, repeated practice, slow reduction.

Action essentials:

1, ribs forced movement of the head movement, do not deliberately rise or jaw;

2, the neck to maintain a normal posture;

3, slow moving;

4, breath up, inhale down, keep breathing evenly.

Second, reverse roll practice

Practice site: abdomen, including the rectus abdominis and oblique abdominal muscles

Action preparation:

1, the back and head lying on the chair;

2, completely bent knees;

3, to determine the location and remain unchanged during the exercise;

4, his hands stretched back, holding the chair next to the head;

5, relax the neck.

action:

1, abdominal tightening, buttocks slowly bend to the chest;

2, do not use the legs by force, as far as possible up, do not close to the shoulder;

3, slowly repeat the action, gradually restore, do not relax.

Action essentials:

1, before getting up;

2, knee, buttocks still;

3, when the breath up, inhale down, even breathing;

4, lower limbs as far as possible up the song;

5, buttocks bent with the requirements of the difficulty;

6, beginners should be completely curved legs, near the abdomen.

Three, supine torso rotation exercises

Practice parts: spine and back muscles

Action preparation:

1, lying on the chair;

2, the hip and knees bent into about 90 degrees;

3, the chest to keep straight, abdominal tight, slightly bent under the back;

4, both hands to seize the chair on both sides.

action:

1, abdominal tightening, slowly turn to the side of the legs, buttocks.

2, carefully turn your legs and hips, not excessive side turn, so as not to get out of control;

3, gradually restored;

4, turn the side of the body, until the muscle fatigue pain, change the side repeated action.

Action essentials:

1, this group of practice is very important, but if the action will be very dangerous, chest, trunk lying down, slightly arched into a curved;

2, any contact, especially in this group of exercises, too much action is not necessarily better;

3, depending on the strength of the muscles and exercise, do not force too much, so as not to get out of control.

Fourth, reverse the sideways exercises

Practice site: apical and lower abdomen

Starting action:

1, lying on the chair, a hand pad under the head;

2, legs placed in the back of the roller pad in order to better support;

3, the back can lie flat in the chair, but also into a normal arc.

action:

1, abdominal tightening, upper limbs into the tilt movement, slowly moving the ribs to the other side of the hip;

2, the upper limb completely lateral turn, the lower back do not leave the chair surface;

3, abdomen continue to tighten, repeat the action, slow reduction.

Action essentials:

1, breath up, inhale down, breathe even;

2, the head with the chest movement and movement, the neck to maintain normal posture;

3, slow moving, do not impulse;

4, neck, buttocks remain intact, as much as possible to reverse the body;

Five, supine legs stretching exercises

Practice site: abdomen, including the rectus abdominis, diagonal and quadriceps

Starting action:

1, flat, head pillow chair face;

2, tighten the abdomen, back flat, close the chair surface;

3, bent legs and hip into 90 degrees;

4, both hands grasp the chair on both sides;

5, neck relaxation.

action:

1, tighten the abdomen, slowly stretch your legs, buttocks;

2, legs stretch, parallel to the ground;

3, practice in the back close to the chair;

4, do not relax, slowly repeat the action, gradually restored.

Action essentials:

1, shrink the abdomen, and then stretch the legs;

2, breath up, inhale down, even breathing;

3, as far as possible to stretch the legs;

4, the back is always close to the chair surface.





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