How to properly do sit-ups with dumbbells

Squats with dumbbells exert physical stress 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 alternative to the use 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 squatting with dumbbells involves the use of two dumbbells. They can be held in the hands below, at the shoulder level, lifted up during squats. 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 you need to stand up straight, spread your legs to the width of your shoulders, toe your toes, do not tear the soles off the floor. Take 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 tibia vertically, 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), with the knees turning in the sides. It is permissible to make a slight inclination of the body forward.

Squats with dumbbells is an excellent exercise in rehabilitation after getting injured, and also 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 the musculature of the 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 the knees until the shin touches the back 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.

Front squats are performed with both dumbbells and a barbell on the 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.