How to exercise leg muscles with dumbbells

　　Dumbbells are one of the important pieces of equipment for bodybuilding training. It is like a hammer and chisel that can sculpt every muscle in the body. As long as you have a pair of dumbbells and a bench, you can do any kind of bodybuilding training you want. Here’s how to use a pair of dumbbells exercise Leg muscle method.

　　Squat exercise

　　Exercise parts: 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. Be sure to keep the direction unchanged and the body stable during repeated movements.

　　Starting action:

　　1. Hold dumbbells tightly with both hands, feet separated, and the distance between the feet is slightly wider than the shoulders.；

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

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

　　action:

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

　　2. Keep your chest up, your abdomen straight, your back straight, and your buttocks continue to move back.；

　　3. Unless otherwise specified, the knees should be approximately 90 degrees；

　　4. Return to the starting action；

　　5. Do not close your knees when squatting 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 upward as much as possible.

　　Starting action:

　　1. Place your feet forward, shoulder width apart；

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

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

　　action:

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

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

　　In-situ lunge exercise

　　Exercise parts: quadriceps, gluteus maximus, hamstrings, adductors

　　Action essentials:

　　1. Separate your feet from front to back, with the front foot directly below the knee and the back foot standing in a straight line.；

　　2. Raise your head, lift your chest, lift your buttocks；

　　3. Perform single-leg movements until fatigue, then switch legs and repeat.

　　Starting action:

　　1. Spread your legs apart, stand front to back, stand upright with your front feet, and step diagonally with your back feet.；

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

　　3. Lift the chest, tighten the abdomen, and lift the buttocks.

　　action:

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

　　2. Back up and bend downward, stopping before touching the ground.；

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

　　straight knee deadlift exercise

　　Exercise parts: hamstrings, gluteus maximus, erector spinae

　　Action essentials:

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

　　2. Slightly bend the knees；

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

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

　　Starting action:

　　1. Stand with your legs apart until about shoulder width apart；

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

　　3. Stand naturally with your knees slightly bent forward.；

　　4. Lift the chest, tighten the abdomen, and lift the buttocks.

　　action:

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

　　2. The hamstring muscles begin to feel tired and sore, and stop when the back begins to rotate.；

　　3. Focus on tightening the hamstring muscles and straighten up.

　　Overhand lunge exercise

　　Exercise parts: quadriceps, gluteus maximus, hamstrings, adductors

　　Action essentials:

　　1. Separate your legs from front to back, with your front feet directly below your knees and your back legs standing in a straight line.；

　　2. Raise your head, lift your chest, lift your buttocks；

　　3. Exercise one leg until fatigue, 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 the chest, lift the buttocks, and tighten the abdomen.

　　action:

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

　　2. Spread the legs as much as possible, move slowly, keep the waist and knees still, and slowly restore.

　　Things to note

　　Don't arch your back and hips or hold your breath, as this can cause the muscles to lose control and is dangerous.

　　While training the pectoralis major, you should also strengthen the exercise of the triceps brachii of the upper arm. Without well-developed triceps, it is impossible to bench press heavy barbells, 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 (the middle of the chest muscle) to allow the pectoralis major muscle to exert force. If the dumbbells are held on the shoulders, only the shoulder muscles will be exercised.

　　Be sure to spread your elbows and open your arms at your sides when doing bench presses, so you can basically rely only on your chest muscles to complete the movement. When the distance is wide, the pectoralis major muscles are mainly exercised, and when the distance is narrow, the deltoid muscles are mainly exercised.

　　The effect of chest muscle exercises is not ideal. You can try the incline press, lying on an inclined board with a certain inclination (about 20-25 degrees), and then perform the exercise with a barbell or dumbbell of the same weight. Because the muscles are given a new stimulus from another angle, you will soon see new effects.