How to use dumbbells to train leg muscles How to use dumbbells to train leg muscles

Dumbbells are simple fitness equipment, you can use dumbbells to exercise various muscle groups, this article is mainly to explain how to exercise the leg muscle groups through dumbbells.

Dumbbell squat

Exercise parts.

The quadriceps.

Action process.

1, standing, grab the dumbbell with both hands. Put the body on both sides, legs apart, keeping the knees slightly bent. 2, deep squat until the knees are bent at right angles. Keep your back straight, move your hips backwards and return, keeping your knees slightly bent.

Dumbbell arrow squat

When practicing the arrow squat, the position and force of the legs are asymmetrical, while the person is moving, or a lot of standing situations, the legs are asymmetrical force, so it has great training value.

Exercise parts.

Biceps femoris and quadriceps femoris

Action process.

1, each hand holding a dumbbell hanging on the side of the body, chest and abdomen, feet and hip-width standing. 2, the right foot took a big step forward, into a lunge, and press down. Raise your head, tighten your chest and waist, bend your knees and press back straight. 3, both feet at the same time, the center of gravity rose vertically upward. 4, repeat the above action 30-40 times. Breathing method: Inhale when pressing down, exhale when restoring.

Movement essentials.

1. squat when the front leg of the knee should not exceed the toes, the body weight between the legs. 2. when you stand up, do not lean forward, to keep straight. 3. march with the inside of the feet in a straight line. 4. Do not use the strength of the biceps to lift the dumbbell, that has little effect on the exercise thighs.

Dumbbell prone leg curl

Target muscle groups.

Biceps femoris

Action points.

1. prone bench, legs clamped dumbbells, calves hanging, hands holding the end of the bench, both legs straight. 2. Then the biceps femoris muscle force, bend up the calf, to the highest point so that the biceps femoris in the "peak contraction" position, a short pause. Biceps tension to control the weight slowly restore.

Note: 1.

1. bend up the calf to the ground perpendicular to the appropriate, do not go beyond, or dumbbell easy to lose control, to the highest point after squeezing the biceps femoris and hold for a moment. 2. restore to slow, so that the dumbbell powerfully pull the biceps femoris.

Dumbbell standing heel lift

The main bodybuilding calf muscle group, beautify the calf curve, is the most applied, the most classic a movement.

Target exercise area.

Calf triceps (gastrocnemius, hallux valgus)

Action process.

1, holding a dumbbell vertical and body side, chest and abdomen, body upright, knee straight. 2, inhale as much as possible to raise the heel, a short pause of 3 seconds, and then exhale to restore. Repeat 30-40 times.

Cautions.

1, do not bend the knees, bend the body when completing the action, do not intentionally shift the center of gravity forward, otherwise the effect will become worse 2, toe inward buckle standing method focuses on the exercise of the gastrocnemius muscle of the medial head, while the ordinary practice method can be practiced inside and outside. 3, lifting the heel action is mainly to the contraction of the gastrocnemius muscle to complete. Lift the heel, should feel the calf muscle group fully contracted, a slight pause and then slowly drop to the minimum, so that the calf muscle is fully extended. 4, exercise calf focus on the number of repetitions, adhere to until you can not get up to produce the effect of exercise; in addition, the action must be standard, the stimulation of the calf will be more obvious.