In fitness movements, some movements are relatively common, such as squats, push-ups, etc. Among the squats, they are divided into bare-handed squats, dumbbell squats, etc. Of course, no matter what kind of squat it is, it has a good exercise effect. So, what are the standard movements and precautions for dumbbell squats? Let’s find out together below!
Standard movements of dumbbell squats
Dumbbell chest squat is an exercise very suitable for beginners. Since there is no pressure on the back, it is easier to avoid problems such as pelvic rotation or rounding of the back. It can ensure that your hip joints and spine are maintained in the correct position during exercise.
Action essentials:
1. Hold the dumbbells in both hands, place the dumbbells in front of your chest, draw your hands inward, and relax your shoulder blades. Stand with your feet hip-width apart and your toes pointing forward (or slightly out). The key should be to keep your knees and toes in the same direction when squatting.
2. Tuck your hips and keep your thighs parallel to the ground or as parallel to the ground as possible according to your flexibility and flexibility. The body's center of gravity is centered. Keep your chest up, your head up, your abs in, and take a deep breath.
3. Feel the hip joints move backward (sit back and down), while keeping the chest and quilt straight during the process. Squat down and lean forward slightly.
Finally, keep your torso stable and push your feet down hard. With your center on the middle of the soles of your feet, extend your knees and hips and squat straight up. Return to starting action.
Precautions for dumbbell squats
During the movement, always keep the angle between the spine and the horizontal plane no less than 45 degrees.
During the movement, always keep the natural curvature of your back, keep your spine neutral, and do not bend your back!
All joint movements must be performed at the same time and at the same speed.