Toolbox Aid

May 5th, 2023 2:58 PM Mr. Q Categories: Dumbbell

Type:

Equipment:

Dumbbell overhead sit up is an exercise that primarily targets the abs, but also engages the shoulders and chest muscles. This exercise involves lying on your back with a dumbbell held overhead and then sitting up while keeping the dumbbell in the same position.

Stretch to do prior to exercise:

• Cat-Cow Stretch
• Standing Side Stretch

Warmup to do prior to exercise:

• 5-10 minutes of cardiovascular exercise such as jumping jacks, jogging, or cycling

How to select the proper weight: Select a dumbbell weight that you can comfortably hold overhead while lying on your back and performing the exercise. You can start with a lighter weight and gradually increase the weight as you become stronger and more comfortable with the exercise.

Proper form:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Hold a dumbbell with both hands and extend your arms straight overhead.
3. Keeping your arms straight, engage your core and slowly lift your upper body off the ground until you are in a seated position.
4. Slowly lower yourself back down to the starting position with control.
5. Repeat for the desired number of reps.

How to reduce the difficulty: To reduce the difficulty of the exercise, you can perform the sit-up without holding a dumbbell or with a lighter weight.

How to increase the difficulty: To increase the difficulty of the exercise, you can hold a heavier dumbbell or perform the exercise on an incline bench.

Number of reps: Beginner: 8-10 reps Intermediate: 10-12 reps Advanced: 12-15 reps

Estimated time for exercise: This exercise should take around 5-10 minutes to complete depending on the number of reps and sets performed.