The right way to exercise dumbbell stovepipe
1. Dumbbell squat
It is very suitable for lean fat legs, if If you have thick legs, this exercise is perfect for you. Squats are a great way to get your thighs tense, and adding dumbbells can do more with less. For beginners, dumbbells of 5 to 10 pounds are a good choice.
Correct action specification:
①Stand with your feet shoulder-width apart, grab the dumbbells on both sides with both hands (if you use a barbell, put it behind your head or in front of your chest).
②Bend your knees and lower your butt toward the floor in a squatting position.
③ Keeping your back straight, squat down until your thighs are parallel to the floor. Your knees should stay on your feet at all times, without letting your knees forward over your toes, push back to your starting position.
④ Repeat 3 sets of 10-12 squats.
2. Dumbbell lunges
This exercise works your glutes, quads, and hamstrings, and gives your leg muscles plenty of exercise. You can do this without weights, but increasing the intensity is important when you want to build bigger muscles.
Correct mouth movement specification:
①Stand with your feet shoulder-width apart and put your dumbbells on your sides. You can put them on your shoulders if you want.
②Take a big step forward with one foot, tilting your opposite knee toward the ground. So, if you’re walking on your right foot, lean your left knee toward the ground.
③Keep your torso perpendicular to the ground and your knees facing your feet. Don’t move your knees over your toes.
④Stand back to the starting position and immediately step forward with the opposite foot.
⑥Do three sets of 15 reps each. After you are proficient, you can try to increase it to 4-5 groups, a group of 10-12.
3. Deadlift with dumbbells bent over with weights
① Open your feet about shoulder-width apart, hold the dumbbells in front of your body naturally, and keep your body straight Chest up, back straight.
②After the core is tightened, the legs are slightly bent, the back is always kept straight during the upper body bending process, and the dumbbells in both hands will naturally drop to the side of the body to the knee joint as the center of gravity of the body decreases. Can.
③ Pay attention to the feeling of sitting back as far as possible when the hips exert force during the exercise, and then return to the starting position. At the same time, pay attention to adjusting your breathing, and try to keep your feet slightly bent during the exercise. status.
4. Dumbbell weighted cross squat
① Open your feet about two shoulder widths apart, and hold a dumbbell suitable for your own weight in both hands. On the side, keep your head up, chest and abdomen, core tightened.
②First take the left foot as the support point, take a step with the right foot to the left back of the left foot, and then squat down, that is, in a boot-step posture. Pay attention to tightening the core and keeping the back straight.
③If possible, you can pause for about 1 second in the boot step position, then get up and return to the starting position, then rotate to the right foot, use the right foot as a support, and step with the left foot to the right back , the knees touch the ground, and the back is straight and the core is tightened, and then return to the starting position.
5. Dumbbell Lunge
①Stand upright, feet together, right hand on hip, left and right holding dumbbell above left shoulder, upper back straight , hold your chest up and your belly close, and look straight ahead.
②Tighten the core, take a big step forward with the right foot first, that is, the front lunge posture, so that the thigh is the maximum forward lunge, that is, the thigh is parallel to the ground, and the calf is parallel to the ground. perpendicular to the ground.
③ Then go back to the starting position, and repeat the same action on the other side, switching the left and right turns once, a total of 4 sets of 20 times.
