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Squats with dumbbells fitness: equipment exercise
- 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.
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.
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.
Starting position: stand up straight, feet wide apart, pointing to the side, two hands hold a dumbbell (2-3 kg).
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).
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:
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:
But, like any exercise in the gym, do squats with dumbbells has its contraindications. This:
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