Squats are considered as one of the most effective exercises for study of muscles of legs and buttocks. In this article the advantage of squats with dumbbells will be considered, the advantage and contraindications to their performance are designated, examples of similar exercises are given.
To increase efficiency of squats, it is possible to increase their complexity, including to apply additional weight. As a weighting compound it is possible to use pancakes from a bar, cargoes and also dumbbells. This general exercise is rather safe therefore it can be carried out irrespective of a floor both by beginners, and professionals in fitness and bodybuilding.
- It contributes to the harmonious development of muscles of legs and also bark and backs influences muscles, providing uniform pumping of a body.
- Improves coxofemoral and knee joints due to normalization of release of knee lubricant and increase in plasticity of knee cartilages.
- Demands expenses of a large amount of energy therefore provides fast weight loss.
- The backbone balances, saves from phantom pains and feelings of discomfort.
- Allows to train muscles of hips and gastrocnemius muscles without excess load of a back.
- Improves a metabolism, normalizes blood circulation and a lymph flow. As result of fabric are supplied with nutrients, enough oxygen arrives there.
- Well influence backbone muscles stabilizers — train feeling of balance, develop dexterity and coordination.
Important! Carrying out squats, always bend knees accurately in the area of the developed foot socks. If you cramp knees inside, then reduce load of internal muscles of hips, and the effect of performance of exercise worsens.
The advantage of this exercise considerably outweighs its negative sides, however some contraindications to squats with dumbbells nevertheless are available. It is not recommended to practice exercises of this sort or to trouble them:
- if there are chronic or acquired diseases of knee and coxofemoral joints;
- to people who underwent an operation on the lower extremities recently;
- that to whom the diagnosis connected with hernias nuclei pulposi, protrusions, cardiovascular diseases is made.
There is a large number of types of the squats developed for pumping of different groups of muscles of the lower extremities.
Read in more detail as it is correct to do draft of a dumbbell by one hand in an inclination, draft of two dumbbells in an inclination, a press of dumbbells on an inclined bench, a pullover lying from dumbbells, extension of hands because of the head with a dumbbell sitting two hands, attacks with dumbbells for buttocks and exercise with dumbbells for children.
Arrange a foot of legs on width of hips. Freely lower hands with dumbbells along the case, then lift them so that they were a little lower than the level of a neck. Now fall to a semi-squat until your basin does not appear at the level of knees. Smoothly return to an initial position.
Provides harmonious study of inside of hips and gluteuses. Take a dumbbell for one end fingers of both palms, feet place 45 cm at distance and as much as possible develop them outside. Slightly cave in in a waist. Fall to a semi-squat, watching that knees were bent accurately over the line of feet. Smoothly rise in SP.
With shells in both hands get up so that you had a gymnastic bench behind the back. Bend one leg and put the top part of a foot on a bench. Develop other foot so that it was perpendicular to the line of a bench.
Whether you know? The American athlete-powerlifter of the German origin Don Reynkhodt managed to lift record weight in squat. In 1975 without use of additional equipment Don fell to a deep squat and rose with a bar weighing more than 420 kg on shoulders. Poul Anderson famous to the American weight-lifter managed to lift a bigger weight. Its record equaled 544 kg. However, then the Federation of powerlifters did not exist therefore officially this record is not considered anywhere.
Squat, a leg knee so far (that that with a support on a bench) will not concern a floor. Smoothly return to initial situation. Repeat the Bulgarian squats so that other leg leaned on a bench.
Is responsible for pumping of internal muscles of a hip. Take a shell for one end both hands so that the signature stamp looked perpendicular to a floor. Feet place 55-60 cm at distance and develop at an angle 45 °. To squat, bending knees until the basin appears at their level. Smoothly and slowly exhaling, return to an initial position.
One more name of this exercise — goblt. To execute it, become directly and record a shell in hands at the level of a breast. Deliver a foot at distance 55-60 cm, slightly part elbows in the parties. To fall to a semi-squat until elbows are got between knees. Rise in an initial position, leaning on heels.
Dumbbells have to be in both palms. Become directly, a foot place in parallel, put to yourself on shoulders the shells clamped in palms. Fall to a deep squat, you hold a back directly, you look strictly before yourself. When your basin falls lower than the level of knees, sustain a second pause and rise back.
Learn as it is correct to squat what muscles work at the correct technology of squats, than are useful squats how to do frontal squats with a bar, squats of sumo, air and deep squats.
With shells in both palms to step forward. Smoothly bend that leg which appeared behind in a knee, lower it on floor level, but do not concern it, holding themselves on a front foot. A push of a front leg return to an initial position and repeat the same, but already for it.
Place a foot at distance 45-50 cm from each other. Pick up a shell and record it at the level of the case. Step back a little crosswise — so that the back leg was shifted sideways concerning a lobby. To make a deep squat (the back leg at the same time will appear on a knee, and the hip of lobby will be parallel to a floor). Do not touch by a knee of a back leg of a floor. A push of a front knee bring yourself out of a squat.
Important! Take a breath when you lower yourself in a semi-squat and exhale when you rise in an initial position. Within one approach do not unbend knees completely — so you will increase loading by sural and gluteuses.
For Sissi's performance of squats you need a support like a vertical pole. Approach a support, undertake it one palm. Get up on socks and smoothly bend knees, pushing them forward, and inclining the case for the best stability back. When your anklebones are parallel to a floor, return to an initial pose, straining muscles of a press and hips.
The power exercise of squat with dumbbells directed to study of muscles of the lower extremities — rather effective, and all variations mentioned in article. It is necessary to practice them regularly and in a complex. To increase efficiency of squats, it is possible to increase their complexity, including to use additional weight.