To date, sit-ups with dumbbells or bodybuilders are recognized as one of the best ways to quickly puff up the buttocks, hips, get rid of cellulite and tighten the inner, most problematic, side of the thigh. This wonderful, simple exercise gives a tremendous effect, in just a few weeks making your body more elastic and attractive.
What muscles involve squats with dumbbells?
This exercise works through all the major muscles of the lower half of the body:
- quadriceps;
- Gluteus gluteus maximus;
- the adductor muscles of the thigh;
- hamstrings.
In addition, the muscles of the upper humeral girdle and shins are less involved.
Squats with dumbbells: technique
Squats with dumbbells for the buttocks and the inner surface of the thigh is very important to perform correctly: otherwise you will not achieve such fast and beautiful results. Therefore, have patience and begin to learn the technique, and only then take for workouts. So, there are no special difficulties, but you need to monitor your body so that it does not make it easier for the wrong variation.
Let's analyze in detail how to do sit-ups with dumbbells:
- Stand up straight, spread your shoulders. The legs are wider than the shoulders, the feet are parallel to each other, the arms are lowered along the body, the dumbbells are kept.
- You can increase the load if you do not just hold dumbbells in your hands, but raise your hands in front of you. Instead of dumbbells, you can take a body-painter, put it on your shoulders (but not on your neck) and hold it with your hands.
- Go down without lifting your knees forward, transferring the weight of the body to your heels and pulling your buttocks back, as if you want to sit on a low chair.
- When the angle in the knees is 90 degrees, change the direction of movement and start smoothly back up until you take the starting position.
As you can see, a squat with a dumbbell is very easy. To achieve a quick result, three approaches must be performed on a daily basis 15-25 times. The weight of dumbbells needs to be increased gradually so that the exercise will not be too easy, otherwise there will be no effect from it. Weighting is necessary in order to develop muscle mass, which makes the body appetizing and tightened.
Sumo squats with dumbbells
Squats with weight, or sumo, are performed in a manner similar to the exercise described above. The difference in technique is small, but it also changes the burden on the body.
You need to spread your legs wider than your shoulders, put your feet in different directions and squat with a perfectly even back. When the knees are bent to an angle of 90 degrees, you need to smoothly change the direction of motion. In doing so, it is recommended to take a dumbbell in front of you. It is taken with both hands and holds throughout the entire execution of the approach in parallel
These sit-ups are just as good for the hips and buttocks. In general, these are variations of the performance of the same exercise, and you can choose which one to perform based on what is primary for you: if the buttocks - then you should concentrate on the first described option, if the hips are on the technique sito squats.
If your goal is simply to tone your muscles and make your thighs and buttocks more taut and attractive, then the first obvious results you will notice after 2-3 weeks of regular daily activities.