Learn how to effectively work your gluteal and inner thigh muscles. Technique and nuances regarding this exercise. Quite a lot of types of squats have been created, and all of them are designed to shift the emphasis of the load on certain muscles. Girls prefer sumo squats with dumbbells, as they maximize the use of the muscles of the buttocks. In addition, they perfectly work out the inner surface of the thigh, which is no less important for every girl.
The name of this movement owes its similarity to the position that sumo wrestlers take before the fight. None of the other types of squats are capable of working out the inner thigh so well. Note that in addition to this, the extensors of the spinal column, trapeziums, rhomboid muscles, buttocks and quadriceps are involved in the work. In terms of the number of working muscles, only deadlift can compete with sumo squats with dumbbells.
Sometimes this type of squat is performed by men, but much less often than by women. Very often, it is the buttocks and the inner surface of the thigh that cause discontent among girls and these muscles need to be actively worked out.
How to do dumbbell sumo squats correctly?
Spread your legs as wide as possible, and turn your feet to the sides at an angle of approximately 45 degrees. The feet should be at the level of the sports equipment or slightly behind it. The back should be flat and the lower back should maintain a natural deflection.
When squatting, you need to make sure that the projectile moves evenly along the sides of the body. The back muscles need to be tense and the shoulder joints should be lowered slightly. The head is directed forward and does not fall.
Take a deep breath and begin to rise. It is very important that at this time the spinal column maintains its original position. To do this, you need to gradually engage the muscles of the upper back, feeling the tension in the body.
When the middle position of the trajectory is passed, smoothly straighten. Make sure that the shoulder joints and upper back do not lag behind the pelvis. When you start squatting with a weight of 30 kilograms, then very quickly your muscles will become elastic. Like any other strength exercise, sumo squats with dumbbells must be performed in strict accordance with the technique. Otherwise, the weight of the projectile can injure the spinal column. If during the execution of the movement you cannot keep your back straight, then reduce the working weight.
One of the common mistakes a large number of athletes make when doing sumo squats with dumbbells is lifting the heels off the ground. If this happens, most of the load from the buttocks is transferred to the lower leg, which significantly reduces the effectiveness of the movement.
The second "popular" mistake is pushing the knee joints forward. This puts more strain on them and can lead to injury. If after doing the exercise your knees hurt, then most likely the reason for this lies precisely in this error. To eliminate it, it is necessary to take the pelvis back as much as possible.
Dumbbell Sumo Squat Tips for Athletes
Girls may be advised to use gloves to protect the skin of their hands from damage. If we continue talking about ammunition, then pay attention to shoes, as it is important that the soles do not slip on the ground.
The higher the working weight, the more intense your activity. This in turn contributes to the development of the muscles of the buttocks. In addition, it should be noted that the exercise is energy-intensive and a large number of calories are expended during its implementation.
In the upper position of the trajectory, it is necessary to straighten the legs simultaneously with the body. The shoulder joints must be lifted for the ribcage to unfold. At this point, you should exhale.
Try to avoid sudden movements in the upper and lower positions of the trajectory. Remember that you have a weight in your hands and sudden movement can cause injury. Make sure that the back is not rounded. If you cannot achieve this, then throw the projectile to the ground and reduce its weight. This will help you avoid injury. Do the movement in three or four sets with 10-15 reps each. It should also be said that if you go below the parallel of the thigh with the ground, then the load on the muscles of the buttocks will increase. However, it will also increase in the knee joints.
Sometimes girls, performing sumo squats with dumbbells, use a lot of weight and begin to rise before reaching parallel. For the exercise to be as effective as possible, it is better to lose weight, but at the same time go lower. In conclusion, we say that the body weight when performing this movement should fall on the heels.
How to properly perform sumo squats, see below:
