Squatting with dumbbells. Squatting with dumbbells is very well suited for training quadriceps.1 photos

In order to take a starting position, you will first need to take a rather heavy dumbbell in each hand, and then stand up straight. You can also perform these actions in the reverse order, that is, first get up, then take the dumbbells. To do this, they are conveniently placed on a high bench or on thumbs, so as not to lift them from the floor. If the weight of the dumbbells is actually substantial, it would be advisable to use special bandages or straps on the wrist so as not to be distracted by holding the dumbbells in your hands .. Put your legs shoulder-width apart, you can slightly toes apart.

Look straight ahead. To start the movement, gently bend your knees, crouching to the position where your hips will be approximately parallel to the floor plane. After this, immediately get up vigorously. A bit lingering at the top, again gently bend the legs at the knees. So do the whole approach.

When performing the exercise, it is worthwhile to make sure that the dumbbells are just hanging in your hands, you should not carry them forward while lowering or lifting, even if it helps to balance while doing a squat. This is not true. Your hands during the entire exercise time must fulfill the pure role of a dumbbell suspension. Remember that a very significant incline of the body forward - absolutely normal for squats with dumbbells. The target muscles of this exercise are the quadriceps muscles of the hips, the biceps of the hips, the buttocks, and the straighteners of the back.

In addition, the muscles of the lower legs, biceps, forearms, and trapezius muscles also experience some indirect load. Breathing is pretty simple when you squat & ndash; inhale, as you exhale, exhale. There are also some variations of this exercise. For example, it is perfectly possible to do this exercise with an increased amplitude. So that you can touch the dumbbells located on the sides of the body, the floor. In this type of exercise, it even somewhat resembles deadlift, and in this case, you use a much larger array of muscles.

Therefore, if there is a desire and enthusiasm to try to add diversity to the training process and somehow improve the exercises already in your arsenal, you can safely try to increase the squat amplitude.