哑铃加重卷腹

A core exercise where you perform a crunch while holding a dumbbell to increase resistance and engage the abs more intensely.

Instructions:

• 
  

  Lie on your back with knees bent and feet flat on the floor, holding a dumbbell with both hands above your chest.

• Keep your elbows slightly bent and core engaged.

• Lift your shoulders off the floor by contracting your abs, bringing the dumbbell toward the ceiling.

• Lower back down slowly without relaxing your abs completely.

• Repeat for the desired reps.

Common mistakes:

• Pulling the head forward with your hands.

• Using momentum instead of controlled movement.

• Letting the lower back lift off the floor.