7 kinds of dumbbells deep squat standard action essentials

Dumbbell squat
Dumbbell squat

Standard dumbbell squat

01 Stand with your feet apart, shoulder width, hold a dumbbell with both hands, palms inward, and your arms naturally hang on your sides.

02 The back naturally arches forward, the hips sit back, the knees bend, and the body sinks as much as possible until the thighs are almost parallel to the ground. Pause for 1 to 2 seconds and return to the starting position.

Straight grip dumbbells on the chest

01 Stand with your legs apart, shoulder width, hold one hand with one dumbbell, bend your arms and lift the dumbbell to your chest.

02 The back naturally arches forward, the hips sit back, the knees bend, and the body sinks as much as possible until the thighs are almost parallel to the ground. Pause for 1 to 2 seconds and return to the starting position.

Sumo dumbbell squat

01 legs stand apart, the distance is 2 times the shoulder width, holding a dumbbell head with both hands, the arm naturally placed in front of the waist.

02 The back naturally arches forward, the hips sit back, the knees bend, and the body sinks as much as possible until the thighs are almost parallel to the ground. Pause for 1 to 2 seconds and return to the starting position.

Separately hold the dumbbell squat on the chest

01 Stand with legs apart, the distance is 2 times the width of the shoulder. Hold one hand with one hand and bend the arm to lift the dumbbell to the chest.

02 The back naturally arches forward, the hips sit back, the knees bend, and the body sinks as much as possible until the thighs are almost parallel to the ground. Pause for 1 to 2 seconds and return to the starting position.

Squat deep in front of the dumbbell

01 Stand with your feet apart, shoulder width, hold a dumbbell with both hands, palms facing each other, arms bent, lift the dumbbells to the sides of the shoulders, and place the dumbbell head at the thickest part of the shoulder. The upper arm is always parallel to the ground.

02 The back naturally arches forward, the hips sit back, the knees bend, and the body sinks as much as possible until the thighs are almost parallel to the ground, pause for 1-2 seconds, and return to the starting position.

Dumbbell deep jump

01 Stand with your feet apart, shoulder width, hold a dumbbell with both hands, palms inward, and your arms naturally hang on your sides. The body sinks slightly and is ready to jump up.

02 Jump with the explosive power, the calf is strong, the body is straight, and jump to the highest possible position. When landing, gently touch the ground with your toes, then move the center to the heel and the movement is complete.

Over the dumbbell squat

01 Stand with your feet apart, shoulder width, hold a dumbbell in each hand, straighten your arms, lift your dumbbells over your head, and move your palm forward.

02 The back naturally arches forward, the hips sit back, the knees bend, and the body sinks as much as possible until the thighs are almost parallel to the ground. Pause for 1 to 2 seconds and return to the starting position.

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