Dumbbell squats

Rectus femoris

Abdominal Muscles

Comment: There is no point in working with heavy weights. Working with moderate weights in sets of 10 to 15 repetitions provides the best results.

Peroneus longus

Extensor digltoram longus

Patella

Comment: There is no point in working with heavy weights. Working with moderate weights in sets of 10 to 15 repetitions provides the best results.

Stand with the feet slightly apart, a dumbbell in each hand and the arms relaxed, looking straight ahead:

• Inhale, slightly arch the back, and bend the knees.

• When the thighs reach horizontal, extend the legs to return to the initial position.

This exercise mainly works the quadriceps and the gluteal muscles.

INITIAL POSITION

Latissimus dorsi External oblique lilac crest

Tensor fascia lata Gluteus medius Greater trochanter Gluteus maximus

Fascia lata Biceps femoris, long head Biceps femoris, short head

Peroneus longus

Extensor digltoram longus

Rectus femoris

Patella

Quadriceps

Vastus Vastus intermedius

THE MOVEMENT

Lowering the thighs by bending the knees while the legs are held by equipment focuses a major part of the work orl the quadriceps muscles.

CORRECT POSITION

INCORRECT POSITION

Stand with the legs about shoulder-width apart, holding the bar with an overhand grip as it rests on the upper pectoral muscles and the anterior deltoid:

• Inhale deeply to maintain intrathoracic pressure, which prevents the torso from collapsing forward, slightly arch the low back, contract the abdominal core, and bend the knees to lower the thighs horizontal to the floor. 3 Return to the Initial position and breathe out at the end of the movement. Stick out the chest and to raise the elbows as high as possible to prevent the barbell from sliding forward.

Even though the barbell Is in front, keep the back upright and don't lean the torso forward. To make the exercise easier, place blocks under the heels. This type of squat focuses a greater part of the effort onto the quadriceps and is performed with lighter weights than the classic squat. This exercise contracts the gluteal muscles, hamstring, abdominal core, and the erector splnae. This Is a movement frequently used in weight training because it corresponds perfectly with the work the thighs do at the end of a snatch.

CORRECT POSITION

INCORRECT POSITION

THE MOVEMENT

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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