Beautiful harmonious hips and the tightened buttocks always cause admiration, and both the female, and male body delights equally. The set of the most various trainings is known, the worthy place among them belongs to trainings with dumbbells, namely — to attacks. We will understand this article that attacks with dumbbells represent and we will get acquainted with technology of their performance.
Description and advantage of exercise
The attack with dumbbells belongs to exercises of the average level of complexity and is one of the most effective muscles of buttocks and hips for strengthening. If you have dumbbells, it can be carried out also in the conditions of room trainings. Such training suits for beginners as does not demand special skills.
The high effectiveness of this exercise is explained by the fact that:
- Attacks with dumbbells allow to concentrate tension on one leg that gives the chance more in details to train muscles both for men, and for girls.
- The big group of muscles trains.
- Use of dumbbells allows to increase load of muscles and to train stability.
- It slows down aging of an organism.
- Strengthens a back, bones and ligaments.
- Accelerates a metabolism, promotes weight loss.
- Lightens the mood and improves your health.
Whether you know? The effect of sports activities is defined on two thirds by structure of your food.
What muscles work
Attacks with dumbbells are recommended to be carried out both for men, and for women for the purpose of accumulation of muscular weight or weight loss. During the training, muscles not only buttocks and hips which we also seek to train, but also muscles of hands, backs, a stomach, calves are involved.
The main
When making a training the muscles of buttocks are tightened, mainly:
- big gluteus;
- average gluteus.
Muscles of the top part of a leg which are involved at a training:
- the big bringing muscle;
- semi-tendinous muscle;
- semi-webby muscle;
- thin muscle;
- direct muscle of a hip;
- lateral wide muscle of a hip;
- medial wide muscle;
- intermediate wide muscle;
- napryagatel of a wide fastion;
- wide fastion;
- hip biceps.
Additional
It is necessary to notice that when performing any exercises on gluteuses, among other things and attacks with dumbbells, in addition work:
- patella;
- gastrocnemius muscle;
- long low-tibial muscle;
- front tibial muscle;
- short low-tibial muscle;
- long razgibatel of fingers of foot;
- kambalovidny muscle;
- stomach muscles;
- back rectifiers (trapezoid, broadest, belt muscle of the head, big diamond-shaped, small diamond-shaped muscle, lumbar and chest fastion);
- muscles of shoulders and hands.
Whether you know? For the sake of increase in muscle bulk it is necessary that the caloric content of food was 15% more, than the consumed calories and to lose weight — is 15% less.
As well as how many times to do
That the result of trainings was notable, it is necessary to know how it is correct to do attacks with dumbbells for buttocks.
Correct technology of performance
The skill of a perfect training provides the following algorithm:
- To get dumbbells, to lower hands.
- To rise directly, having bent a back in a waist, to strain muscles of a back and a stomach.
- To hold the head exactly, to look before itself.
- To move apart legs slightly more widely than hips, to relax knees, to bend a little.
- To inhale.
- To step forward the right leg, to transfer to it the center of gravity and to lower a basin from top to bottom with the purpose to achieve a corner in 90 ° on a joint bend. The left leg at the same time does not touch a floor knee.
- To stand for several moments.
- To lean on the right leg and to return to an initial pose.
- To exhale.
- To repeat exercise, having stepped the left leg forward.
If you — the beginner, be trained at first without dumbbells, it will help to feel balance better.
Number of approaches and repetitions
The attack with dumbbells should be begun with 8 repetitions on each leg, carrying out 3 approaches. In breaks between approaches it is necessary to weaken and stir up extremities. After two-three weeks of trainings it is possible gradually to begin to increase the number of attacks up to 20, and the number of approaches — to four.
The efficiency of a training depends on with what weight to do attacks.
Attacks for men begin to carry out with dumbbells weighing 5 kg, subsequently having increased up to 10 kg. For girls the attacks are recommended to be done, increasing the weight of dumbbells from 3 to 5 kg.
Read also about the correct technology and value of exercises with dumbbells: a pullover lying, a press on an inclined bench.
Exercise variations
To increase effectiveness of trainings, it is necessary to do little changes periodically.
Attacks with dumbbells can be diversified thus:
- Doing attacks to the left, to the right, back.
- Squatting on one place.
- Carrying out a curtsey — getting one leg for another.
- Combining attacks with walking.
- Carrying out the Bulgarian squats (with a high support under foot of a hind leg).
- Pacing forward, to operet a leg on a low support.
- Before return to initial situation to lift bent a leg which is below.
- Doing attacks with a bar.
Contraindications
It is necessary to refuse performance of a training if at you:
- Trauma or knee pain.
- Varicosity standing.
- The waist hurts.
- Hernia nuclei pulposi.
Whether you know? Women postpone trainings better, than men, and restore forces quicker.
Councils and recommendations from experienced body builders
The people tempted in trainings well know what mistakes are most often made by beginners when performing attacks with dumbbells, and can make several recommendations about an occasion of improvement of result.
Widespread mistakes of beginners
Most often beginners make such mistakes when performing a training:
It is important! If you cannot keep balance, carrying out exercise, try to hold a dumbbell only in one hand, and other hand lean on something.
- Do not warm muscles.
- Begin to carry out exercise with dumbbells at once and cannot keep balance.
- Take dumbbells of big weight.
- Incline a back forward.
- Put legs together, breaking balance.
- Do not hold a right angle in a knee, taking a small step.
- Lower a knee of the leg which is behind on a floor.
- Place emphasis on a leg which is behind.
- Have long a rest between approaches.
- Do not fall low.
- Eat before a training.
- Do not drink water.
Subtleties and cunnings of performance
During the training it is possible to ensure the best functioning of muscles if:
- To use exercise variations.
- It is good to warm muscles.
- To strain muscles of a back and a press.
- To lower a basin as low as possible.
- To put legs at shoulder length.
- To completely unbend legs, rising in initial situation.
- Returning to initial situation, having rested on a heel ahead of the standing leg.
- To do broad attack forward.
- To train regularly.
Besides, eat not later, than in 2 hours prior to a training, and in breaks between approaches drink water on some drinks.
If you want to pump up buttocks, but do not want to pump up legs, then in the course of the training watch feeling work of muscles of buttocks, but not hips.
It is important! Even if in trainings you pursue the aim to lose weight, eat at least, than in 4 hours. Reducing the number of meals, you promote delay of a metabolism and obesity.
Observing the correct equipment and implementing our recommendations, you will be able to put quickly enough in order a shape of buttocks and hips, without injuring them. Well executed training is the key to good health and beautiful appearance.