In the butt-raising movements, some are freehand movements, and some are equipment movements, but no matter what the movements are, there are some particularities, and of course they are all beneficial. So what is the dumbbell butt-raising movement? , I believe someone still knows. So, what are the best dumbbell butt raises? Let’s find out together below!
1. Dumbbell bent over deadlift (4 sets*20 times)
Starting position: A yoga mat, two dumbbells suitable for your own weight, with your feet about shoulder-width apart, hold the dumbbells in both hands and place them naturally in front of your body, keep your chest high, head up, and back straight.
Exercise process: After tightening the core, bend the legs slightly, keep the back straight when the upper body is bent over, and the dumbbells in both hands naturally drop to the side of the body to the knee joint as the center of gravity of the body decreases. Just anywhere. During the exercise, you should pay attention to exerting force on your butt and try to sit back as much as possible, and then return to the starting position. At the same time, you should pay attention to adjusting your breathing and keeping your feet as close as possible. Maintain a slight flexion during exercise.
2. Dumbbell weight-bearing squats (4 groups * 20 times)
Starting position: a yoga mat, holding dumbbells suitable for your training weight in both hands, bending your elbows with both hands Lift the dumbbells to the same height as your shoulders, spread your feet about one and a half shoulder widths apart, raise your head, lift your chest, and retract your abdomen.
Exercise process: After tightening the core, squat down half-way, so that the thighs are parallel to the ground. Try not to let the knees exceed the toes. During the squatting process, try to sit back buttocks. The standard is to let your There is a concave arc between the back and gluteus maximus. At the same time, be sure to keep your back straight. At the lowest point of the squat, maintain the peak contraction for 1 second before returning to the starting position.
3. Dumbbell weighted cross squats (4 groups * 20 times)
Starting position: Spread your feet about two shoulder widths apart, and hold dumbbells suitable for your own weight in both hands On both sides of the body, raise your head, lift your chest, draw in your abdomen, and tighten your core.
Exercise process: First use the left foot as the support point, take a step with the right foot to the left behind the left foot and then squat down, that is, assuming a boot stance. Pay attention to tightening the core and keeping the back straight. Yes, if possible, you can pause in the boot position for about 1 second, then stand up and return to the starting position, then switch to the right foot. Using the right foot as support, step the left foot back to the right, with the knee joint on the ground. After keeping your back straight and your core tight, return to the starting position..
4. Dace dumbbell weight-bearing lunge training (4 groups * 20 times)
Starting position: body upright, feet together, right hand on waist, holding dumbbells on left and right on left shoulder Above, keep your upper back straight, raise your head, lift your chest, and retract your abdomen, and look straight ahead.
Exercise process: Tighten the core, take a big step forward with the right foot first, that is, a forward lunge posture, so that the thigh takes the maximum forward lunge, that is, the thigh is parallel to the ground , the lower leg is perpendicular to the ground. Then return to the starting position, change the other side and repeat the same action, rotating left and right once, for a total of 4 sets of 20 times.