In any integrated training, much attention is paid to the hips and buttocks. Girls dream of slender legs and butt – “nut”, whereas boys tend to their strength and muscle development.
One of the primary exercises for legs and stomach are squats. There are many techniques and variations. To add variety in training is necessary because the muscle fibers used to the workload. Modified exercises allow you to shift the focus on a deeper study of lagging muscles.
The purpose of the exercise
Squats with dumbbells is a very effective exercise. The extra weight allows you to increase the load and use secondary muscles. The ability to adjust the weight makes the exercise relevant to girls, and for boys. Indeed, depending on the increase/decrease of the number of repetitions and approaches to the change of load can be achieved as weight loss and growth of muscles.
Squats with dumbbells are classified as the basic exercises. This means that in addition to the main muscles, which account for a large part of the loads is activated in many secondary.
As with the classic squats we worked out the front of the thigh and buttocks. Core muscles – the quads (aka 4-headed muscle) and the gluteus Maximus. As a minor in the works include:
Thanks to dumbbells, we will also use the Delta and biceps.
Squats with dumbbells, though indirectly, but also affect the calf muscle. Thus, we develop not only muscles, but also strengthening the Achilles tendon.
How to squat with dumbbells: get the rules the run
To connect to work all these muscles and injury prevention it is necessary to properly squat. The described exercise is similar in technique with conventional squats. Feature is the presence of additional weight.
How to squat with dumbbells (classic version):
Notes for a more productive exercise:
This exercise is technically easier performed than squats with a barbell. While both exercises have the same effectiveness. The first is less traumatic because the load on the back smaller. Squat with dumbbells can also people who have back problems. But first it is worth to consult with your doctor.
Variations of exercises
A variety of sit-UPS can be made by changing the position of the hands, changes in the number of dumbbells, setting the legs and feet.
Consider the most popular:
To modify the exercise you can also different of foot. Try using dumbbells (with various ways of holding) during sit-UPS in the “plie” or “sumo”.
Advantages and disadvantages
Squats with dumbbells have a lot of positive aspects:
The only drawback may be the inability to perform the exercise for individual reasons. For example, severe trauma to the knees or back. In such cases it is necessary to consult a doctor.
We recommend that you carefully consider this exercise and include it in your exercise program. Effective strength training is a combination of small weight dumbbells and lots of repetitions, and Vice versa, when a large weight is better to do fewer squats. Example: 8-10 reps with more weight and with a small 10-20. Overall, 4-5 sets.
I hope the article was interesting for you. Do not stop and continue to evolve.