Squats with dumbbells: correct technique exercises

Sports - one of the most important lessons in life. Daily sports exercise and proper lifestyle guarantee excellent health and a beautiful toned body. Many do sports at home, while forgetting that such an attitude can lead to low results and increase the likelihood of injury.

This article will talk about the spread of exercises such as squats. By themselves, squats are one of the best forms of exercise because they are able to use in all muscles of the body. Squats are equally useful for both men and female half of humanity.

The use of sit-ups

Basic exercises - squat with dumbbells - helps tighten inner and outer part of the buttocks and thighs. This in itself is not complicated exercise, which contributes to the perfect elaboration of several muscle groups simultaneously. In addition to physical exercise on muscle tissue, due to squat can get beautiful, smart, and strong legs of men.

Women doing the exercises associated with squats, will give a soft, easy gait and attractive shape legs. In addition, by performing regular squats with dumbbells for women will cease to exist the problem of excess weight.

The basic rules squats

Wanting to exercise at home, we must remember that the exercises you need to do regularly. The amount of training should not be less than three times a week, especially in the initial stage of training. Perform basic exercises - squats with dumbbells, one must remember the basic rules:

• being in the rest position, should be kept back straight;
• feet should be shoulder-width apart, hands with dumbbells are addressed to the body;
• squat begins, as a rule, on the inhale, and the back is straight and the pelvis is pulled back;
• rise must be carried out on the exhale, until the full return to the starting position.

It is important to note, when done correctly, exercise, knees should be in the same direction with socks. Otherwise, it may be possible to injure the back. Because respect for the basic rules during squats with dumbbells of paramount importance.

Squats for the tightening of the buttocks

Attractive, buttocks tightened are the result of regular training. Performing squats (with weights) for the buttocks, the girls should consider some important points. Weight dumbbells should be individualized, better in this case entrusted to an experienced instructor.

When performing this type of sit-ups involved thigh muscles and back muscles, calves and gluteus maximus, quadriceps and soleus muscles. In addition, these exercises will help in the fight against cellulite, that today is of great importance.

plie squats

Plie squats with dumbbell got its name from the similarity with the choreographic movement. This exercise is effective for girls who want to get a firm buttocks, but the legs remain feminine. It is important to note that this type of sit-ups do not involve load quadriceps.

To perform the exercise should put your feet much wider shoulders. The feet should be diluted in the side about 45 degrees. Dumbbell need to take as a base and positioned in front of him. Here is the starting position.

On the inspiration you need to perform a slow squat. The final depth of the performance comes when the parallels between the thighs and the floor when it is clearly felt a qualitative stretch adductors exhale need to bring the body to the starting position. Repetition of exercises carried out at the next breath.

How do I get better results by doing plie with a dumbbell

Performing squats with dumbbell plie, you should pay attention to some of the subtleties that will help to achieve better results. We must remember that when performing back exercises should be straight and the dumbbell should be positioned close to the body. Performing squats best carried out smoothly, avoiding jerks.

In some cases, the first time faced with plie squats, it is difficult to keep his balance during exercise. For confidence and skills as possible during squats lean against the wall. Particular attention should be paid to the knees, squatting, you must remember that the direction of the knees should be strictly the same as the direction of the feet. Before performing squats with dumbbells for girls experienced trainers recommend that you perform a workout.

Sumo Squat

Another effective exercise for the buttocks and inner thighs is Sumo squat with a dumbbell. In itself, the exercise is rather complex due to involvement of large muscle groups. However, the implementation of it can replace the whole set of exercises. Its name squatting has received because of the wide leg position, which resembles the basic stance sumo wrestlers.

Performing squats with dumbbells for the buttocks, should adhere strictly to the performance techniques. Violation of the rules can lead to muscle strain and back injury. In the rest position, the legs should be put on a 10-15 cm wider than the width of the shoulders. The back should be straight and the dumbbell should be taken with both hands in a horizontal position by the edges.

When performing squats, the emphasis needs to be done on the heel. If during the initial execution of this difficult to do, under the heel can be put flat sandbags or pancakes from the bar. Squatting begins to breath and made to form a parallel hips off the floor line. Exhaling should take a starting position. At the initial stage of the squat exercise dumbbell should not be performed more than 10 times.

Exercise for the back surface hips pumping

To inflate the rear thighs and also to work the inner thigh and quadriceps effectively perform squat with weights in the hands. To perform the exercise you need to take a starting position. Legs should be put on the shoulder width, the socks must be deployed at 45 degrees. Squatting on the breath, the back should be arched, and performance required maximum possible depth. When you exhale the body must take the starting position.

When the exercises should focus on balance. Is highly undesirable to be filled up in advance, it can reduce the burden, but the malfunction of muscles lead to the painful spasm. Also do not forget: the feet are placed wider, the greater the burden will fall on the inner side of the thigh. this can cause fatigue in the initial stage of training. Therefore increase the load is best based on the individual condition.

Exercise with weights on their shoulders

Good exercise for elaboration of the quadriceps muscles and buttocks and inner thigh are squats with dumbbells on your shoulders. In the initial position to be put feet shoulder-width apart, socks thus separated by 10-20 degrees. Dumbbells should be kept neutral, placing them at the bottom edge of the shoulder joint. It is important to note that the angle between the torso and raised elbows must be strictly 90 °.

Technique is common to all types of squats, but the girls better to confine light weight dumbbells. Housing when squatting must remain straight, tighten your abdominal muscles and the pelvis is fed back. Squat is performed on inhalation breath after a lower position rise is performed in a starting position with an exhalation. When lifting the undesirable sudden movements, start from the floor should be heels.

when the secrets and tricks of squats

In any sport, has its little tricks and secrets to help you get a better result in the performance. Squats not become an exception. So, for example, by narrowing the position of the feet increases the load on the abdominal muscles and back.

If during squats with dumbbell between your legs is difficult to keep the foot on the floor, you can use small pads under the heel area. Their height should not exceed 2 cm, but remember to get used to a special support may adversely affect the further training.

If you increase the slope of the body with the squat, increase the load on the back, thereby reduce the effectiveness of exercises for the leg muscles. This trick can approach the girls who do not want to receive training as a result of masculine limbs. For normal operation of the respiratory system and the proper organization of the exercise interval squats should not exceed 1 minute.

Common mistakes when performing squats

In professional gyms under the supervision of a qualified instructor risk of improper exercise is reduced to a minimum. At home, the squat is best done in front of a mirror to be able to analyze the position of the body, head, back. One of the common mistakes in the squat is a hunched back. The person performing the exercise, focusing on the legs and knees correct turn, while completely forgetting about your posture. Lowered head while squatting can also create additional discomfort, disrupting regular breathing, which is important in the performance of any sports exercises.

Beginners wanting to get quick results, often make the mistake. Many people think that the higher the load, the faster you can achieve the training effect. This opinion is wrong, nothing but pain premature transition to high load will not bring. Organism should gradually warm up, the muscles have to get used to the work. Therefore especially important to observe the mode and moderation in the exercises.

Errors breathing

Shortness of breath is also becoming a common mistake in sports. When performing squats with dumbbells should monitor breathing carefully, squatting should be performed strictly on inspiration, rise, respectively, takes place on the exhale. Movements should be smooth and slow. Newcomers to avoid jerking during lifting from the lower position, also precipitate squat lead to rapid fatigue.

Common among beginners such a mistake as long intervals between each exercise. When performing squats with dumbbells for men is considered a normal interval of 1 minute between sets. Women are allowed to take a break of up to 2 minutes between squats.

Finally,

Summing up, it is important to note that sport ensures the health, beauty and endurance. However, only when the full compliance with the rules of the exercises can be a good result. Before starting any exercise, it is desirable to consult with your physician. An experienced specialist will tell you which exercise suitable for a particular organism, so as not to harm your health. Choose the correct loading program can help a qualified instructor in the gym, which also follow the correct exercises. Everyone wants to be healthy, to have a beautiful athletic body. As the old saying goes: "Without labor, not to catch fish from the pond." Only regular exercise and careful observance of instructions can get a good result and good health.