How to properly perform attacks with dumbbells

Any average person wants his feet to be attractive and beautiful. This applies to both women and men. Athletic build up of men's legs and tight elastic legs in girls always attract the eye and are a matter of admiration. Achieve a tremendous result will help regular exercise exercises "attacks with dumbbells." Such movements with the load in their hands contribute to the development of coordination of movements and stability, study groups of muscles of the anterior part of the thigh and buttocks. Dumbbells with dumbbells are performed by many representatives of various sports, where sharp movements and fast running are necessary.

Bodybuilders perform attacks with dumbbells in combination with other exercises for the muscles of the legs - presses and squats with a barbell. Reusable repetitions of exercises give coordination and stabilization to a group of muscles. When you use a solid weight of dumbbells, leg muscles gain additional weight. If you perform the exercise for this purpose, then it is necessary to lower your knee slowly, and to rise - dynamically and powerfully.

Alternate attacks with dumbbells with one and the other leg, as well as exercises for the buttocks with dumbbells are performed for 9-12 repetitions in three approaches with a break within one minute:

• Take two dumbbells and stand upright, hands are lowered down along the body, the look is directed forward.
• The step is taken one foot forward and the squat occurs, while the leg shank left behind should be parallel to the floor plane.
• The knee of the leg that makes the attack should form a right angle and should not protrude from the toe of that leg.
• At the end point of the lunge, you need to make a second pause, and then climb only with the muscles of the quadriceps. Allowed a slight push of the supporting leg.
• Straighten and return the leg to its initial state. The muscles of the buttocks and the press should be in a static state. Then a new repeat begins.

When doing the exercise, you need to remember: the wider the step, the more the gluteal muscle of the exposed leg is activated and the lumbar and rectus muscles of the leg behind it are strained.

During the repetition, it is necessary to monitor the body: do not tilt back or forward. When lifting the body of the support goes to the heel, and not to the toe of the working leg. Do not start lifting the trunk with a push, as the load on the muscles of the quadriceps will be reduced. The step should be wide, otherwise the load on the knee will increase, which is fraught with serious injury. To pump the anterior muscle of the thigh, dumbbells with a high weight are needed. To keep them in their hands, it is better to use straps. To complicate the exercise, you can use the bar, which is held by bent hands.

Exercises with dumbbells on the shoulders contribute to the development of the lateral part of the deltoid muscles, which determines the formation of a beautiful relief, the shape and width of the shoulders. They consist in the cultivation of hands with dumbbells in different directions. After taking a deep breath and holding your breath, you need to raise the dumbbells to a level where the forelegs are parallel to the floor. In this case, flexion and extension of the arms in the elbow joint is not allowed. Make an exhalation, lower your hands.

The complex consists of three approaches to 16 exercises.