How to properly perform attacks with dumbbells

Any average person wants tohis legs were attractive and beautiful. This applies to both women and men. Athletic build-up of men's legs and tightened elastic legs in girls always attract the eye and are a matter of admiration. Achieve a tremendous result will help the regular execution of the exercise "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 ina 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 an 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 repetition it is necessary to monitorbehind the body: no inclined backwards or forwards. 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 increases, which is fraught with serious injury. To pump the front muscle of the thigh, dumbbells with a high weight are needed. For their retention in the hands, it is better to use straps. To complicate the exercise can be using a bar, which is held by bent hands.

Exercises with dumbbells on the shoulders contribute tothe 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 must raise the dumbbells to a level where the forelegs are parallel to the floor. In this case, the 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.