Ćwiczenia na siłowni z ciężarami. Ćwiczenia na siłowni z ciężarami są doskonale przydatne do treningu mięśni czworoczęściowych.1 zdjęć

By first taking fairly heavy dumbbells in each hand and then standing up straight, you can assume the initial position for this exercise. You can also perform these steps in reverse order – first stand up, and then pick up the dumbbells. For convenience, place the dumbbells on a high bench or on cabinets to avoid having to lift them from the ground. If the dumbbells are indeed heavy, it is advisable to use special straps or bands around your wrists to prevent distractions while holding them. Place your feet shoulder-width apart, with the toes slightly turned out. Look straight ahead. To begin the movement, gently bend your knees and sit down until your thighs are roughly parallel to the ground. Then immediately stand up again. After staying in this position for a short moment, once again bend your knees and sit down. Repeat this entire process throughout the set. During the exercise, make sure that the dumbbells simply hang in your hands without being pushed forward or pulled back during the movement. Keeping your arms straight, allow them to serve solely as a support for the dumbbels’ weight. Remember that a significant forward inclination of your body is completely normal when performing this exercise. The main muscles targeted by this exercise are the quadriceps, hamstrings, glutes, and back extensors. Additionally, the muscles of the calves, biceps, forearms, and trapezius also get engaged to some extent. Breathing should be natural and effortless – inhale as you sit down and exhale as you stand up. There are also various variations of this exercise. For example, you can try performing it with an increased range of motion, so that your arms reach all the way to the ground when you sit down. In this case, the exercise will resemble squats with weights, and you will engage a larger number of muscles groups. Therefore, if you are interested in adding some variety to your training routine and improving the existing exercises in your routine, feel free to increase the range of motion of your squats.