How to use the barbell to train the abdominal muscles

April 9, 2023
The abdominal muscle is actually a complete muscle, usually see multiple abdominal muscles, are tendon paddle divides the rectus abdominis into a small segment, it looks as if there are many muscles. There are many ways to exercise the abdominal muscles, today is mainly to introduce how to train the abdominal muscles through the barbell.

Weighted lateral bends

Weighted Side Bend is also an effective way to exercise the external abdominal obliques, and it's easy to do with barbells and dumbbells. Doing it with dumbbells is also generally known as upright side pull-ups, but of course there are also dumbbell body side oblique pulls, with similar effects.

Target muscle groups.

External abdominal obliques

Action points.

1. standing, one-handed dumbbell weight (or shoulder barbell). Slowly tilt the body to the side to about 35 degrees, and then slowly restore. 2. Breathe in before the movement, exhale when lifting, and adjust your breathing at the end of the movement.

Caution.

1. Because the intensity is not enough, about 20 times per group, or do as much as you can to have some effect. 2. Controlled lateral flexion, appropriate weight, pay attention not to sprain the waist and abdomen. 3. many gym equipment also has a similar effect, such as dumbbells.

Weighted Twist

Weighted Twist is also an effective way to exercise the external abdominal obliques, gyms generally have the appropriate equipment to do similar body rotation movements, if not, a simple barbell can be completed.

Target muscle groups.

External abdominal obliques

Action points.

1. Stand, put the barbell on your shoulders, hold the barbell with both hands to maintain balance. Rotate the body left and right through the side waist, the rotation range is about 45 degrees, the action needs to brake at the very end. 2. Breathe naturally, do not hold your breath.

Caution.

1. Because the intensity is not enough, each group of times to do enough 50-100 times, 3-4 groups, in order to have a certain effect. 2. Controlled rotation, pay attention not to sprain the waist and abdomen.
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