How to exercise your legs with dumbbells

Dumbbells are an important piece of fitness training equipment that is very common in people's lives. Dumbbells are like a small axe or hammer that can easily chisel and sculpt every muscle in the body. As long as you have a pair of dumbbells and a stool at home, you can do all kinds of bodybuilding exercises as you please. So, how do dumbbells exercise leg muscles? The following is a detailed explanation of how to use dumbbells to exercise leg muscles.

Squat Exercise

Exercise area: Quadriceps, gluteus maximus, hamstrings and adductors

Action essentials:

1. The knee should be in the same direction as the big toe;

2. The head, neck and limbs are in the same direction;

3. When repeating the action, make sure to keep the direction unchanged and the body stable.

Starting action:

1. Hold the dumbbells tightly with both hands, stand with your feet slightly wider than your shoulders;

2. Turn your hips slightly outward, and your feet and knees should also turn in the same direction;

3. Keep your chest up, abdomen in, and waist slightly arched.

action:

1. Start to bend your knees, push your hips back, and squat slowly;

2. Lift your chest and abdomen, straighten your back, and keep your hips moving backward;

3. Unless otherwise specified, the knees are roughly at 90 degrees;

4. Return to the starting position;

5. Do not bring your knees together when you squat to the point.

Gastrocnemius exercises

Exercise parts: Gastrocnemius and soleus

Action essentials:

1. Do not change the position of your hips and knees during exercise;

2. Keep your body balanced and point your toes upwards as far as possible.

Starting action:

1. Stand with your feet forward, shoulder-width apart;

2. Hold the dumbbells tightly on both sides of your hands, with your palms facing inward;

3. Keep your chest up, abdomen in, and slightly bend your waist.

action:

1. Slowly, stand on tiptoes as high as possible;

2. Tighten your peroneal muscles and slowly return to the starting position.

Lunge exercise

Exercise area: quadriceps, gluteus maximus, hamstrings, adductors

Action essentials:

1. Spread your feet forward and backward, with the front foot directly below the knee and the back foot standing in a straight line;

2. Lift your head, chest and hips;

3. Perform the single-leg movement until fatigue occurs, then switch legs and repeat.

Starting action:

1. Stand with your legs apart, front and back, with your front foot upright and your back foot diagonally forward;

2. Hold the dumbbells tightly with both hands, let them hang naturally, with the palms facing inwards;

3. Straighten your chest, tighten your abdomen, and lift your hips.

action:

1. Squat down slowly, keeping your front knee in the same direction as your big toe;

2. Move backward and bend downward, and stop before touching the ground;

3. Stand up and return to the starting position, and repeat the action.

Straight knee deadlift exercise

Exercise area: hamstrings, gluteus maximus, erector spinae

Action essentials:

1. Stand naturally, lean your upper limbs forward, and do not turn around when doing the movements;

2. Bend your knees slightly;

3. Move appropriately and lean forward as much as possible;

4. It is especially important to keep your chest up and not turn around.

Starting action:

1. Stand with your legs about shoulder width apart;

2. Hold the dumbbells tightly with both hands and place them in front of your thighs with your palms facing inward;

3. Stand naturally with your knees slightly bent forward;

4. Straighten your chest, tighten your abdomen, and lift your hips.

action:

1. Stand still with your feet, slowly lean your upper limbs forward, and move your hips backward;

2. Stop when your hamstrings begin to become tired and sore, and your back begins to rotate;

3. Concentrate on tightening your hamstrings and straighten your body to return to the original position.

Lunge Exercise

Exercise area: quadriceps, gluteus maximus, hamstrings, adductors

Action essentials:

1. Spread your legs forward and backward, with your front foot just below your knee and your back leg standing in a straight line;

2. Lift your head, chest and hips;

3. Exercise one leg until fatigued, then switch legs and repeat.

Starting action:

1. Stand with your feet together;

2. Hold the dumbbells tightly with both hands, palms facing inward;

3. Lift your chest, hips, and abdomen.

action:

1. Tighten your hips, move one leg slowly backward, and bend the other leg to 90 degrees;

2. Stretch your legs as far as possible, move slowly, keep your waist and knees still, and slowly return to the original position.

Precautions

Avoid arching your back and hips or holding your breath, as this can cause a dangerous loss of muscle control.

While training the pectoralis major, you should also strengthen the triceps in your upper arms. Without well-developed triceps, it is impossible to bench press a heavy barbell, and it is impossible to develop well-developed pectoralis major muscles.

At the beginning, the axis of the dumbbell should be placed 1 cm above the nipple (middle of the pectoralis muscle) to allow the pectoralis major to exert force. If you hold the dumbbells on your shoulders, you are only exercising your shoulder muscles.

Be sure to keep your elbows spread out, and your arms out at your sides when doing the bench press, so you can basically complete the movement by using only your chest muscles. When the spacing is wide, the pectoralis major muscles are mainly exercised, while when the spacing is narrow, the deltoid muscles are mainly exercised.

Chest muscle exercises are not effective. You can try the incline press, lying on an incline board with a certain angle (about 20-25 degrees), and then practice with a barbell or dumbbell of the same weight. By giving the muscles a new stimulus from a different angle, you will soon see new effects.

After the above detailed description of the dumbbell training methods for leg muscles, I believe that everyone should now have a better understanding and knowledge of how to train leg muscles with dumbbells. I hope that everyone can refer to the above methods when exercising leg muscles with dumbbells, and then they will definitely achieve effective results.