Squats with dumbbells for girls - the right technique for doing

The most simple, accessible and simultaneously effective exercises are squats with dumbbells, which can be performed at home and in the hall. They have a wide range of benefits, helping to lose weight and achieve beautiful relief. It is important to know and observe the details of the execution technique.

Use of sit-ups with dumbbells

To make sure that the squats should be present in the training, you need to look at their advantages:

1. The muscles of the buttocks and thighs are well developed, which makes the figure more attractive. For those who want to lose weight, it is worth knowing that squats help to fight excess fat due to the growth of muscle mass.
2. Many are interested in whether squats with dumbbells are effective for muscle growth, so with regular exercise and a constant increase in the load, you can achieve good results. When properly performed, stimulation of the production of hormones (testosterone and growth hormone) occurs, which is important for building muscle tissue.
3. When doing sit-ups with dumbbells you can improve your overall well-being. Thanks to training, you can reduce the risk of injury, as muscles are strengthened and flexibility improves.
4. If you crouch with dumbbells, you can significantly improve sports performance. This exercise is used in training almost all athletes.
5. Regular training strengthens the back, which improves posture. It is proved that squats help to cope with the pain in the back. It is important to stick to the right technique and not to try to use a lot of weight.

Squats with dumbbells - which muscles work?

The exercise is aimed at working out the lower part of the body, so during the training the muscles of the legs are working hard. Classical sit-ups with dumbbells mostly load the gluteus maximus, quadriceps and hamstrings, and also the muscles of the hips and calf muscles. In addition, during squatting, the muscles of the shoulders and stabilizers (hands, abdomen and back) are involved in the work.

Weight dumbbell for squats

To get good results, you need to correctly choose the weight of the load, which depends on the level of training of a person. Squats with dumbbells for girls should be performed with such a load to feel the work of the muscles and it was hard. The weight of the equipment should be chosen so that the last repetition is carried out with the latest strength. The minimum load is 3 kg. Important constant progression in the working scales.

Squats with dumbbells - types

There are different types of this exercise, which differ in the position of the legs and hands. You should start with the classic version, because it is the basis for all options. There is a certain scheme, like crouching with dumbbells:

1. Stand up straight, straighten your back and press your heels to the floor. The body weight must be shifted to the feet.
2. Dumbbells should be in the hands. While carrying out the squatting, lightly pull the pelvis back, as if sitting on a chair. Bend your knees before the thighs are parallel to the floor. As a result, at the moment of squat dumbbells should be at a height just above the ankles.
3. Take into account, it is important to breathe, so as it sinks down, be sure to take a deep breath, and ascending, exhale.
4. Slowly rise, pressing hands to the hips. Do not unbend your knees to the end to keep the load. Squats with dumbbells, whose technique includes important nuances, should be performed with a slight delay at the top and bottom points.

Squats plie with dumbbells

To work out the inner honor of the thighs, it is recommended to include in the complex this exercise, which has its own peculiarities:

1. For training, take a dumbbell with both hands. Keep your feet at a distance wider than your shoulders, the main thing is to make it comfortable.
2. Squat sumo with a dumbbell must be performed, slightly unfolding the socks, about 45 degrees.
3. Lower and rise, making sure that your knees do not meet and do not go to the toes of the feet. Hold the body in the straight position, not bending over.

Bulgarian sit-ups with dumbbells

To perform this effective exercise, you need a bench or other platform, the height of which should reach approximately to the knees. Training each leg separately, you can carefully work out the muscles. Split squats with dumbbells are performed according to this pattern:

1. Stand with your back to the bench a short distance from it. Put one foot on the surface of the bench, and the other leg forward, about 20 degrees.
2. Slowly crouch, making sure that the thigh is parallel with the floor. Do squats with dumbbells for the buttocks, hold the body straight and do not touch the knee with the rear floor foot.

Squats with dumbbells on the shoulders

The classic variant of the exercises can be changed by changing the position of the hands, for example, hold dumbbells on the shoulders and partially on the chest. It is important to find the most convenient position. There are several features of how to squat correctly with dumbbells on the shoulders, so that they do not roll down, do not need to stoop and do not raise your elbows high. Keep your shoulders at rest. If the dumbbell is in contact with the body, it is recommended to put something soft on the shoulders, for example, a towel.

Squats with dumbbell press up

The basic version of the exercise can be varied to simultaneously train the lower and upper body. As a result, in addition to the hips and buttocks, biceps and shoulder muscles are involved in the work. Squats with dumbbells in the hands are performed taking into account such features:

1. The starting position is identical to the classical version of the exercise. Dumbbells in your hands, put on your shoulders.
2. After doing squats, you must press the dumbbells up above your head. Note that the hands should move in a straight path and do not move.

Squats with dumbbells for weight loss

In order to reduce body volumes quickly, you need to correctly draw up a training program . It is important to think over the days of classes and the number of repetitions. To get results for a short time, it is recommended to add other exercises to the training.

1. The program of squats with dumbbells can include 3-4 classes, since the muscles must be restored.
2. Begin with 50 repetitions, for example, dividing them into 5 approaches 10 times. Please note that the break between the approaches should not be more than 5 minutes.
3. Gradually increase the number of repetitions and reduce the time between approaches.

Squats with dumbbells - harm

Under certain circumstances, the exercise can be dangerous and in most cases this is due to errors in the technique of execution. Beginners are advised to begin training without additional workload and it will not be superfluous to consult a doctor beforehand in order to exclude possible health problems. Squats with dumbbells can hide such a danger:

1. When performing an exercise with errors, the knees will experience a serious load, which leads to a significant increase in the risk of injury associated with joints.
2. Increase the load gradually, because too heavy weight can cause stretching.
3. Squats with heavy dumbbells can cause back injury, so it's important to make sure there are no problems with the spine. Common errors are a strong forward tilt and rounding of the back.