CoxasHalteresIniciante

Plie Dumbbell Squat

Hold one dumbbell at its base with both hands, feet wider than shoulder width, toes turned out. Keep the arms still, bend the knees, then drive back up through the heels.

Dificuldade: Iniciante
Tipo: Força
Mecânica: Composto
Força: Empurrar
Músculos: 5

Sequência

01 · setup
Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
02 · start
Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
03 · descend
Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise.
04 · drive up
Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
05 · repeat
Repeat for the recommended amount of repetitions.