Squats are a simple and good movement, and among squats, they are divided into barbell squats, dumbbell squats, etc., of course, no matter what kind of squat Squats have good benefits. How many sets of dumbbell squats are most suitable? I believe some people know how many sets they should do. So, how many sets of dumbbell squats are most suitable for girls? Let’s take a look below.
How many sets of dumbbell squats are best for beginners
Dumbbell squats are actually a somewhat intense exercise, so regular training is not necessarily good for the body. Especially if you frequently do weight-bearing squats, the effect of this exercise may not be particularly good because the muscles cannot be repaired. Therefore, it is very important to know how many sets you do in each group and how many sets you do in a day. Basically, every time we do squats, it is best to control the number of each group between 12 and 15, so that the body can absorb it better, and the training should be divided into five groups a day. It is also best to leave some time for rest. In addition, when we use dumbbells to do weight-bearing squats, we should also start with light-weight dumbbells and choose newer ones first. In this case, when we start doing it, we should also It will be easier, and then gradually increase the weight slowly.
Standard movements of dumbbell squats
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.
4. Keep your trunk stable and push your feet down on the ground. 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.