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Leg Exercises with Dumbbell.



Dumbbell Exercises for Legs

Dumbbell workout routines for legs target the upper, lower and inner thigh muscle mass as properly as the calf muscle groups (calves).
Browse through the more than a few dumbbell workout routines for the leg muscle tissues below:
  • Squat
  • Reverse Lunge
  • Stationary Lunge
  • Side Lunge
  • Dumbbell Swing Through
  • Stiff Legged Dead Lift
  • Toe Raise
  • One Legged Toe Raise
  • Seated One Legged Toe Raise




Squat

  • 1.       Stand up and keep one dumbbell with each arms in the front of your thighs.
  • 2.       Lower your body through bending your knees until they structure a 90 diploma perspective and raise yourself again up after a quick pause.
  • 3.       Keep your upper physique consistent throughout.



Reverse Lunge

  • 1.     Stand up and maintain one dumbbell on every hand along the aspects of your body, hands dealing with your body.
  • 2.       Place a foot lower back and bend your knees in order to convey down your body until your knees shape 90 degree angles and elevate yourself back up after a quick pause.
  • 3.       Keep your upper body consistent throughout.




Stationary Lunge

  • 1.       Stand up with one foot in front, one foot returned and hold one dumbbell on every hand along the facets of your body, fingers going through every other.
  • 2.       Lower yourself without transferring your toes till your knees structure 90 diploma angles and raise your self returned up after a quick pause.
  • 3.       Keep your top physique regular throughout.



Side Lunge

  • 1.       Stand up and hold one dumbbell on every hand in opposition to the sides of your body, arms going through every other.
  • 2.       Take a broad step sideways so that your knee shows a 90 diploma attitude and slowly bring yourself again up after a short pause.
  • 3.       Keep your returned straight throughout.



Dumbbell Swing Through

  • 1.       Hold one dumbbell with each arms between your legs and crouch down till your knees are at 90 diploma angles.
  • 2.       Lift yourself to a standing position while bringing the dumbbell up above your head and slowly return to starting position after a quick pause.
  • 3.       Keep your returned straight throughout.


Stiff Legged Dead Lift

  • 1     Stand up and maintain one dumbbell in every hand in opposition to the aspects of your body, palms dealing with each other.
  • 2.       Lower the dumbbells by using bending your hips ahead and increase yourself lower back up once more after a short pause.
  • 3.       Keep your back straight throughout. 

Toe Raise

  • 1.       Stand up and maintain one dumbbell in each hand in opposition to the sides of your body, hands dealing with every other.
  • 2.       Lift your heels from the ground by way of pushing on your toes and decrease yourself returned down after a brief pause.
  • 3.       Keep the rest of your physique nonetheless throughout.


One Legged Toe Raise

  • 1.       Stand up on one foot on pinnacle of a small step and maintain one dumbbell with one hand against the side of your body.
  • 2.       Raise yourself by standing on your toes and slowly decrease yourself lower back down after a short pause. Alternate feet after your set.
  • 3.       Make certain that only the calf muscle tissues are exercising.



Seated One Legged Toe Raise

  • 1.       Sit down on the bench, area the front of one of your ft on pinnacle of the step and hold a dumbbell with each arms on top of that foot’s thighs.
  • 2.       Raise the dumbbell by way of standing on your toes and slowly lower them back down after a short pause. Alternate feet after your set.
  • 3.       Make positive that solely the calf muscle tissues are exercising.

Source : https://dumbbell-exercises.com/exercises/legs/



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