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12.04.2012

Ab workouts at home with dumbbells, best muscle building workouts for beginners - For Begninners

Author: admin
Holding the end of the dumbbell in your fingers with your feet just wider than shoulder-width apart, bend your knees and at your hips slightly, and swing the dumbbell back through your legs.
Chop the dumbbell down across your body and squat as you go, so the dumbell ends up beside your opposite shin. Stand with your core braced, your back straight and your shoulder blades retracted, holding a dumbbell in one hand.
Sit on the floor with your feet in the air and knees bent, holding a dumbbell in both hands in front of your sternum.
Although dumbbells are most commonly used for their convenient arm exercise routines, they can be used to build strong abdominal muscles as well. You can use dumbbells while standing to work your abdominal muscles from a twist and punch routine.
Support the dumbbell by crossing your hands in front of your chest to hold it stable as you raise your upper body. Gradually lower your upper body back to the floor, maintaining the position of the dumbbell overhead.
Holding the weight between your ankles or inner feet, lift the dumbbell slowly and practice keeping your legs and back stable.


Try practicing the exercises without dumbbells the first time in order to learn the appropriate form and technique.
A one-dumbbell routine that hits every muscle in your all-important core, allowing you to blitz your obliques, abs and back with a handful of carefully-selected moves. Tighten your abdominal muscles and twist your core, shifting the shoulder of the arm with which you wish to punch forward first. Bring the dumbbells back to the starting position as you switch off sides, punching 8 to 20 times with each arm.
Before performing exercises from a supine position, make sure that your lower back muscles are strong enough to support weight from added dumbbells. Perform traditional crunches or sit-ups with the weight of a single dumbbell on your chest.
Adding a dumbbell can create significant resistance that can be increased as your muscles adjust and grow stronger.
Place the dumbbell in a standing position on the floor between your feet as you sit with legs extended. It is essential that you can securely lift the dumbbell, as serious injury can be caused if the dumbbell slips out of its position between the ankles or feet.


And if worse comes to worst and all the dumbbells are in use, you can do this workout with a weight plate or kettlebell.
If you are already taking the above advice and doing compound exercises in your workout then you only really need one or two different abs exercises for maybe 2-3 sets at the end of each workout. Amalgamating cardio workouts, abs exercises and a strict diet is the golden triangle to six-pack abs.
Most handheld dumbbell moves to tone the abdominal muscles should be light enough to allow your arms to move quickly and easily through the following motions while still adding resistance and some strain to your movements. The dumbbell led abs moves outlined above target more of the muscles in that area than the crunch so change it up and inject some life into your six-pack workout.



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