How to properly do sit-ups with dumbbells

Squats with dumbbells have a physicalload on the muscles of the legs and hands, knee tendons. This improves overall coordination of movements. The complex of such exercises from the use of the bar differs only in the position of weighting of the shoulder level. But the movement with the bar can be unsafe. Squats with

dumbbells - a softer alternativeuse of weights. Dumbbells are the simplest option in fitness for muscle building in the lower body. Such exercises can be performed by almost everyone, regardless of the degree of preparation.

The technique of squats with dumbbells providesuse of two dumbbells. They can be held in the hands below, at the shoulder level, lifted up during the squat. It is desirable to put dumbbells not on the floor, but on the level of grip of the hand - on the curb or bench. Before the load, it is necessary to stand straight, spread your legs to the width of the shoulders, toe the toes aside, do not tear the soles off the floor surface. Take the dumbbells and slowly bend your knees with a flat back until the thighs are parallel to the floor.

Then it is necessary to straighten up vigorously. When doing this exercise, it is necessary to keep the shins upright, and the knees straight, do not bend your hands (or unbend, if the dumbbells are in bent hands). Having mastered this technique, it is possible to complicate the exercise by increasing the amplitude. Dumbbells in the lowered hands can touch the floor, and in bent hands - straighten up. It is also allowed tearing off the heels off the floor (the toe is deployed 45 degrees), while the knees are turned to the sides. It is permissible to make a slight inclination of the body forward.

Squats with dumbbells is excellentexercise rehabilitation after injury, as well as at the initial stage of the development of the muscles of the hands and feet. It will be useful to those who seek to lose weight.

Deep squats exert pressure on themusculature of buttocks, waist, calves and thighs. They consist in the position of lowering the thigh line below the level of the parallel of the floor. When performing this exercise, it is necessary to place the legs widely and with vigorous movements

bend your knees until you touch the tibia from the backthe surface of the thighs. After a few sessions, the load can be increased with the help of two dumbbells. For a change, you can use one medium-weight dumbbell, holding it with one hand in the middle. Exercises are performed in the rhythm of inspiration - squat, during exhalation - straightening.

Frontal squats are performed as withdumbbells, and with a barbell on his chest. The bar has more weight and therefore for such a load it is necessary to first strengthen the muscles of the press and lower back. During the exercise, the legs are placed at the width of the shoulders, the barbell or dumbbell is pressed tightly in front with crossed arms at shoulder level. A slow squat is performed with a flat back until the angle between the calves and the back of the thighs becomes less than 90 degrees. At the same time the head is kept straight and the heels do not come off the floor. After squatting at the lowest point, a small pause is performed and the upper part of the body is pushed out with muscle tension.

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