Squats with dumbbells are the key to attractive buttocks, so they are preferred by both girls and boys. Such exercises are considered effective and are perfect for those who want to become the owner of a chic priest and hips. By choosing the right program and following the technique, the desired result can be achieved very quickly.
Dumbbell Squats
Before training, it is necessary to indicate the correct weight of the shells. Squats with dumbbells are performed not to deplete the body, but to improve a person’s physical abilities. Weak sex is recommended to use shells weighing 5 kg maximum, strong - 15 kg.
When performing any kind of exercise, you need to monitor your breathing. During lifting, you need to take a deep breath, and when lowering, exhale.
If the exercise involves lunges, then they must be as wide as possible. This will ensure the study of all the necessary muscles and a good result.
Technics
Squats with dumbbells - exercises with a specific technique. They must be performed with a straight back, without tearing the heel off the floor surface. At the same time, the head should be kept steady, and the gaze should be directed forward and upward.
In squats with dumbbells for girls, special attention should be paid to the transfer of body weight to the feet. It is easier for the stronger sex to cope with this task, but novice athletes often make a mistake at this point.
As for squats with dumbbells for men, then they should not immediately take a lot of weight. The ideal option would be to gradually increase the load in 4 sets. For example: 1 and 2 approaches - 5 kg, 3 - 6 kg, 4 - 8 kg. In this case, the number of repetitions should decrease, corresponding to changes in the weight of the shells (from 15 to 8 times).
Taking a dumbbell in your hands, you need to take a deep breath, align your back and perform a full squat. The pelvis at this time must be taken back. After exhaling, you need to return to its original position.
Muscle involved
People often ask experienced athletes about which muscles work in dumbbell squats. The advantage of exercise is the involvement of several muscle groups. When performing them, you can well feel:
- press;
- quadriceps;
- hip biceps;
- large buttocks;
- adductors of the thigh;
- flatfish;
- calf;
- back muscles.
Squats with dumbbells can contribute to the effect of the "Brazilian butt." To do this, you need to do the squat as deep as possible. But it’s important to understand that it will be possible to execute it correctly only for those people for whom the above muscles have already been worked out at least a little.
Contraindications
Oddly enough, not all people can do squats with dumbbells at home. Experts do not recommend referring to such exercises in the presence of any of such contraindications, such as:
- diseases of the knee joints;
- pathology in the cardiovascular system;
- radiculitis;
- varicose veins;
- hernia.
Weight between legs
This exercise is great for women and men. The weaker sex can perform it in order to tighten the internal muscles of the thigh, as well as eliminate subcutaneous fat. Men should definitely include squats in training the legs and buttocks. Perform it in 4 sets of 20 repetitions.
Correct squats with dumbbells located between the legs must be performed as follows:
- select suitable shells and pick them up;
- stand straight with your feet shoulder-width apart and push your buttocks back;
- hands with a load should be kept relaxed, since only lower limbs should work in squats;
- to go down so that the hips are parallel to the floor;
- smoothly return to the starting position.
After a couple of weeks of doing this exercise, the first results will already be noticeable. In this case, each time it is necessary to lower everything lower. Ultimately, shells should touch the floor.
Sumo
Effectively correct the figure, giving the hips and buttocks a chic shape, squats with dumbbells for girls called sumo will help. They work well on the muscles of the legs, so the process of fat burning will be noticeable immediately during the training.
The first step is to spread your legs as wide as possible, align your back and pick up one dumbbell. As in the previous exercise, the load should be located between the legs. Thanks to this, a center of gravity is created, because of which there will be no opportunity to fall. Squat and get up must be smooth, without lifting your heels off the floor and without bringing your knees. At the bottom point, you need to linger for a couple of seconds, and only then return to the starting position.
Sumo should be done in 3 sets. Beginners are allowed to do 8-10 repetitions, and more experienced people will need to increase their number to 15.
Squat with shells on shoulders
Everyone's favorite squats with dumbbells on their shoulders are necessary for women who want to get rid of cellulite on the inside of their thighs. Thanks to this exercise, you can provide yourself with luxurious legs and buttocks, which every lazy person will surely envy.
The execution technique is as follows:
- to spread the legs shoulder-width apart, spread the feet 30 degrees, define shells on the shoulders;
- with a flat back and a tense press, perform a squat without lowering the hips below the level of the knees;
- after three seconds, transferring weight to the heels, return back.
You can complicate the task if you perform squats with lifting dumbbells. To do this, returning to the starting position, you must simultaneously raise your hands up.
Each option should be performed in 3 sets of 12-15 repetitions. Such squats do not always appeal to young men, since they do not feel enough stress, but to girls, such squats give a very good effect.
Chest load
A wonderful exercise with a load on the chest attracts the attention of many women. Thanks to him, you can not only pump up your legs and buttocks, but also significantly improve the condition of the chest, tightening and strengthening it.
The technique of squats with dumbbells is available to all people. Step-by-step exercise helps protect yourself from injuries that are very easy to get when training at home. Perform a sitting with a load on the chest as follows:
- take dumbbells in hand, bend them so that the shells are located next to the shoulders, but do not lie on them;
- push the chest forward and place your feet shoulder width apart;
- crouch, not giving up;
- return to original position.
Such an exercise is recommended to be done in 3 sets of 15 repetitions. In fact, it is not as difficult as it seems at first glance, so you should not be afraid of it.
Lunges
Famous exercises aimed at developing and strengthening the muscles of the buttocks and legs can be performed in various ways. They give a sufficient load, so the rest between sets should be a minute. Thanks to this, it will be possible to get a chic result in the shortest possible time.
With proper observance of the technique, serious consequences will definitely be avoided. Today there are two of the most effective options for lunges:
- Classic. Having aligned your back and keeping your gaze in front of you, you need to take one foot one and a half to two steps back, and leave the other in place. Dumbbells should be in outstretched arms. First you need to perform a squat, bending your legs 90 degrees. In this case, the knee of the hind leg should not touch the floor and relax, and the front leg should go beyond the toe. Holding up at the bottom for a second, you should return to its original position.
- With a kick out. The second option is the same as the previous one, but when you return to the starting position, you will need to jerk your hind leg forward, as if making a strike.
Each exercise should be performed in 3 sets of 12 repetitions. Both of them can be included in one program and run one after another.
Front squats
Amazing dumbbell squats for men give an amazing effect almost instantly. They can be performed on every leg workout.
At first glance, the execution technique may seem too simple, but this opinion will change quite quickly. Doing front squats is necessary as follows:
- pick up shells in your hands and put them on your shoulders;
- strain the abdominal muscles;
- align your back and place your feet shoulder width apart, firmly pressing them to the floor surface;
- taking a deep breath, sit down until the hips drop just below the level when they are parallel to the floor;
- After performing a push with your heels, stand in the starting position.
The exercise is designed for 3 sets of 15 repetitions. When it will be very easy to do with dumbbells, this projectile can be replaced with a barbell or Smith's simulator if classes are held in a gym.
Dumbbells Behind
Here, the technique and the number of repetitions will be the same as with frontal squats. The only change is that the load needs to be placed a little further behind, so that shoulders can be felt at the same time. Caviar, buttocks, quadriceps and, of course, forearms will work perfectly here.
Bulgarian exercise
Another squats that both women and men like to perform help to work out even the small muscles, which will not be felt right away, but, after a while, will show themselves. Bulgarian equipment is not particularly difficult for those people who have already played sports before. Regardless of the place of training, the body in any case will be sufficiently trained to perform squats of this type without problems.
This kind of exercise is performed as follows:
- stand near a bench or any other elevation, turning his back to him;
- pick up weights;
- place one leg on a raised platform, placing it on the toe, and extend the other leg forward so that stretching in the thigh muscles is felt;
- smoothly go down until the hip of the extended leg takes up a position parallel to the floor;
- after three seconds to return back.
The knee of the hind leg in the process of performing Bulgarian squats should in no case touch the floor. Because of this, the equipment will be broken and there will be a big risk of injury.
The number of repetitions varies depending on gender - men should do 15 times, women - 12. At the same time, everyone needs to perform 3-4 approaches. The weight for this exercise can be taken different, but it is selected so that the load is felt all the time.
What to do on the steppes?
Experienced athletes are aware of the benefits of steppes. They, as you know, are shells that perform the functions of steps or simply elevations to perform various exercises. They can do aerobics or do squats during strength training.
By placing two steps in parallel to each other, any of the above exercises can be performed on them. Thanks to the elevations, it is possible to sit lower, and consequently, to use more muscles. At first, you need to be careful, because out of habit you can just lose your balance, so the ideal option is to find yourself an assistant who will insure. But as soon as a person understands the essence of classes on the steppes, he will not encounter similar problems.
Shifting Squats
It’s worth completing with an amazing exercise that works on many muscle groups. It is great for people with spinal problems. It is not necessary at all to choose too heavy a load so as not to bother your back.
The technique for performing the exercise in question is as follows:
- take dumbbells in hand;
- perform the same actions as in classic lunges;
- after a delay at the lower point, push your feet off the floor and swap them, placing them at the same width.
Squats on one leg with a change of legs can be done in 3-4 sets of 12-15 repetitions. At first, of course, it will be difficult, but over time, such an exercise will be included in the list of favorites. It can be done at home, on the street, in the gym, since no special equipment is required for it, and at home, shells are easily replaced with bottles of water or sand.
In addition to the load, this exercise forces you to check your coordination and endurance. If during the execution there is no pain anywhere, then the load can be slightly increased, but this should not contribute to loosening during the "landing" after the jump.