Split Squat with Dumbbells
🤖 AtletIQ – телеграм-бот для бодибилдинга
Atletiq — новый чат-бот для силовых тренировок! Более 800 упражнений и 150+ готовых планов для массы, силы, рельефа!
General info
Split Squat with Dumbbells video
How to perform exercise
- Встаньте прямо. В каждую руку возьмите по гантели и опустите их вдоль туловища.
- Заднюю ногу положите на возвышенность.
- На вдохе сделайте приседание, при этом держите спину прямо. При выполнении упражнения переднее колено должно быть на одной линии со ступней.
- В нижней точке сделайте упор на пятку и на выдохе выпрямите ногу, чтобы вернуться в исходное положение.
- Повторите необходимое количество раз и поменяйте ноги.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Quads, and auxiliary muscles: Hamstrings, Glutes
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Split Squat with Dumbbells» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Split Squat with Dumbbells
Author: AtletIQ: on
Split Squat with Dumbbells — The benefits of exercise, how to properly perform and how many sets to do..
Rating: 5
