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Squats with dumbbells fitness: equipment exercise

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Squats with dumbbells fitness: equipment exercise
The contents

  • Squats with dumbbells in fitness
  • Technique exercises
  • Squats with dumbbells in fitness training for girls

Slender and trim figure is not a gift of fate. And daily hard work. Diet helps to see the desired number on the scales. But she did not adjust the figure and will not lead to muscle tone. Only fitness in combination with proper nutrition will help to achieve the desired result.

Squats with dumbbells in fitness

Many girls engaged in fitness, do not use additional weights, afraid to pump up the relief masculine muscles. This fear is in vain for several reasons. Firstly, the female body produces little testosterone (the so-called male hormone) which promotes the growth of muscle mass. And secondly, exercising with weights, the girls are usually quite small weights (1-3 kg).

Squat is a basic exercise for the lower body. A squat with dumbbells has additional benefits. Because it is a comprehensive exercise that allows you to use more number of muscles simultaneously. When executed effectively works out the quadriceps, inner and posterior thigh, gluteal and calf muscles. The complex includes the abdominal muscles and back muscles that work to maintain balance while performing the squat. And also chest muscles, and arm muscles that hold the dumbbell.

In fitness there are various types of squats that have similar technique. Using in their workouts different types of exercise, you can work out a greater number of muscles. But the quadriceps and the gluteus Maximus will work in any kind of squat.

Technique exercises

In fact, any type of squats can be heavier weights. Recommended weight for women — 1-3 kg. If you take both hands on the dumbbells, grab a lighter weight (1-1,5). If one dumbbell and hold with two hands — more weight (2-3 kg).

Let us examine three basic exercises.

  • Squats with small dumbbells.

Starting position: become straight, feet on width of shoulders, hands along the body and hold the dumbbells (1-2 kg), back straight.

  • Bend your knees — squat (knee is not beyond your toes, thighs parallel to the floor, heels do not detach), hands up forward. The body slightly leans forward. Breath.
  • Straighten knees, hands down. Exhale.
  • The number of repetitions is 8-12 times 2-3 series. During the execution of the work the gluteal muscles, most lumbar, iliac, the quadriceps muscle of thigh, posterior group of thigh muscles, the gastrocnemius, the soleus, and the pectoralis major and muscles of the shoulder girdle.

    • Squat-sumo

    Starting position: stand up straight, feet wide apart, pointing to the side, two hands hold a dumbbell (2-3 kg).

  • Bend your knees — squat (knees looking in the direction of socks), back straight. Breath.
  • Straighten the legs. Exhale.
  • The number of repetitions is 8-12 times 2-3 series. During the execution of the work the large and middle gluteal muscle, the quadriceps femoris, the muscles of the inner thigh (comb, long leads, large leads, thin), gastrocnemius, soleus, and external oblique abdominis.

    This exercise is ideal for girls who wish to make the legs slimmer.

    • Squats with a lunge forward

    Starting position: stand up straight, feet shoulder width apart, hands holding dumbbells (1-1. 5 kg).

  • Right leg to execute a step forward and bend the knee lunge, left knee bent, the heel of the left foot off the floor. Breath.
  • To return to the starting position. Exhale.
  • To perform the same lunge with the left foot. Breath.
  • To return to the starting position. Exhale.
  • The number of repetitions is 8-12 times 2-3 series. During the exercise actively working medium, and large gluteal muscles, quadriceps femoris, tensor of the broad fascia, the patella. But also involves other muscles of the lower limbs, abdominal muscles and upper shoulder girdle.

    Recommendations for implementation:

  • Mandatory warm-up before exercise. Warming the muscles will prevent injury and will ensure a comfortable fitness workout.
  • To monitor equipment performance. Proper technique produces results and minimizes the chance of injury.
  • In the bottom of the squat cannot be reduced to the knees or to breed them out. The knee is directed strictly to the side of the sock.
  • At the top of the exercise, do not need to completely straighten the knees. It will save from a knee injury.
  • Breath. Inhale while lowering down, exhale on the effort of the climb.
  • Not to perform any sudden jerks.
  • The number of repetitions in the approach, the number of batches and weight of the dumbbells depends on the physical training of girls.
  • A hitch at the end of training. Necessarily the implementation of stretching exercises designed for muscle. This will avoid or at least reduce the stagnation of lactic acid in the muscles.
  • In fitness there are many types of squats. Features techniques and recommendations all similar.

    Squats with dumbbells in fitness training for girls

    Squats with dumbbells in the fitness training for girls has the following advantages:

  • Squatting with dumbbells is a comprehensive exercise that involves a large number of muscles simultaneously. To provide effective training for at least a short time.
  • Tighten the thigh muscles and gluteal muscle, adjusted the muscles of the inner thigh.
  • Strengthening the lumbar muscles. Squats with dumbbells are more sparing on the muscles of the back, unlike squats or neck.
  • Strengthen not only the muscles of the lower limbs, but also the ligaments and tendons.
  • Improves blood circulation, due to which the skin becomes healthier and fit.
  • Exercise helps in the fight against cellulite.
  • Develops flexibility and mobility of joints.
  • Increased calorie consumption during fitness training and in between sessions, which allows more efficient to drop weight.
  • Total correction.
  • A General improvement in physical condition of the body.
  • But, like any exercise in the gym, do squats with dumbbells has its contraindications. This:

  • Diseases of joints and bones of the lower extremities. As well as recent trauma.
  • Hypertension, varicose veins, cardiovascular disease.
  • Hernia.
  • Scoliosis.
  • Fitness is developing rapidly. But in the pursuit of new-fangled advanced programs do not forget these simple and effective basic exercises.

    Uses photographs Shutterstock

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