Reduce Body Fat to Below 18%, 4 Dumbbell Abdominal Exercises to Sculpt a Male God's Abs
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Perfect abdominal muscles are the pursuit of every man. Chocolate-like abdominal muscles will attract the eyes of men and women. The appearance of abdominal muscles means you are prone to being disciplined, and you have the willpower to exercise, and the restraint in diet, which are difficult for ordinary people to imitate.
When a man's body fat rate drops below 18%, combined with correct abdominal muscle training, you can quickly have attractive abdominal muscle lines.
However, when training in the gym, when everyone trains abdominal muscles or core muscles, most people feel that they have done not many actions, but they feel very tired. Compared to one hour of resistance training, it still feels very tired.
Over time, people will skip abdominal muscle training. However, in the exercise, the reward is proportional to the effort. So we need to find a suitable method to train abdominal muscles, instead of giving up training.
When traditional abdominal muscle training doesn't have enough difficulty, we can do weighted training, adding dumbbells can increase the difficulty of the training, stimulate the regeneration of abdominal muscles, and make your abdominal muscles lines become more obvious.
Today, the author wants to introduce a decreasing weight abdominal muscle training method, and this method is related to the weight of the dumbbell.
First, you need to prepare four dumbbells, and you choose the weight yourself.Each training set decreases the weight. If the weight of the first set is 15KG, then the weight of the second set is 12KG or 10KG, arranging the reduction of weight to add, can make our foundation more solid, the entire training will be a loop of four times.
The first action is Russian twists,
First, we pick up a dumbbell with our hands, then raise our upper body, slightly raise our lower body with our knees bent, and when our hands move to the left side of the body, our feet move to the right side of the body, we do this action 10 times.
The second action is weighted sit-ups,
When performing this action, we need to carry a dumbbell and do sit-ups. Put a dumbbell in front of your chest, hold it with your hands, and do weighted sit-ups.
Sit-ups, everyone is familiar with the standard, I don't say much. However, everyone should pay attention to the force of the abdomen, avoid other parts compensating, otherwise, sit-ups will damage the waist.
The third action is dumbbell swings,
This action can exercise our waist, abdomen, legs and shoulders muscle groups, strengthen the stability of the core muscle group, and improve the body's explosive power. When training, we need to stabilize our body, keep our legs stable, and let our body sway with the movement of the dumbbell, do not bend our waist, and maintain a straight waist posture, avoid pulling muscles. This action swings 10-12 times.
The fourth action is dumbbell row.
This action may be a little difficult compared to the previous actions. Firstly, this action requires a certain grip strength, and the excellence of the grip directly determines whether this action can be completed well.
During the process of lowering the dumbbell to the ground, our action cannot be too fast, if our hands can control the downward movement of the dumbbell, the recoil force at the moment of hitting the ground will damage our wrists and forearms. This action exercises the back while exercising the core. If you can complete this action, you must add it to your training menu, this action is ten times on each side.
The above set of abdominal muscle training actions, we do four loops of each action. Because we are using a decreasing weight training method, there is no rest between sets, we do as many loops as we can during training.
