Các bài tập tạ cho vùng bụng

http://www.dumbbell-exercises.com/exercises/abdominals/index.html

Dumbbell Exercises for Abdominals

 

Weighted Crunch

• Lie down on your back on a bench and hold a dumbbell on top of your chest.
• Raise your upper body until your shoulder blades no longer touch the bench and lower yourself back down after a short pause.
• To avoid pulling your neck with your hands, look straight up instead of looking at your knees.

Weighted Leg Raise

• Lie down with your back on the bench, hands gripping the sides of it and hold a dumbbell between your feet.
• Raise your legs up until they are perpendicular to the floor and lower them back after a short pause.
• Try to keep your legs extended by keeping your knees at the same angle.

 

Dumbbell Side Bend

• Hold a dumbbell with one hand along the side of your body.
• Tilt your upper body to the side that holds the dumbbell and bring it back after a short pause. Complete your set and change sides.
• Be careful not to tilt your upper body too far sideways where it may be difficult to bring it back.

http://www.bodybuilding.com/exercises/detail/view/name/weighted-suitcase-crunch

Decline Crunch

http://www.bodybuilding.com/exercises/detail/view/name/decline-crunch

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