{"id":28860,"date":"2022-10-29T12:31:34","date_gmt":"2022-10-29T09:01:34","guid":{"rendered":"https:\/\/www.ifpe-academy.com\/?p=28860"},"modified":"2022-11-20T12:11:47","modified_gmt":"2022-11-20T08:41:47","slug":"squat-dumbbell","status":"publish","type":"post","link":"https:\/\/www.ifpe-academy.com\/fa\/squat-dumbbell\/","title":{"rendered":"Squat Dumbbell"},"content":{"rendered":"

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WHAT ARE SQUAT DUMBBELL GOOD FOR?<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[\/vc_column][\/vc_row][vc_row woodmart_css_id=”6374b61fe0f84″ responsive_spacing=”eyJwYXJhbV90eXBlIjoid29vZG1hcnRfcmVzcG9uc2l2ZV9zcGFjaW5nIiwic2VsZWN0b3JfaWQiOiI2Mzc0YjYxZmUwZjg0Iiwic2hvcnRjb2RlIjoidmNfcm93IiwiZGF0YSI6eyJ0YWJsZXQiOnt9LCJtb2JpbGUiOnt9fX0=” mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_gradient_switch=”no” woodmart_box_shadow=”no” wd_z_index=”no” woodmart_disable_overflow=”0″ row_reverse_mobile=”0″ row_reverse_tablet=”0″][vc_column woodmart_css_id=”6374b1872ff51″ parallax_scroll=”no” woodmart_sticky_column=”false” wd_collapsible_content_switcher=”no” wd_column_role_offcanvas_desktop=”no” wd_column_role_offcanvas_tablet=”no” wd_column_role_offcanvas_mobile=”no” wd_column_role_content_desktop=”no” wd_column_role_content_tablet=”no” wd_column_role_content_mobile=”no” mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_box_shadow=”no” responsive_spacing=”eyJwYXJhbV90eXBlIjoid29vZG1hcnRfcmVzcG9uc2l2ZV9zcGFjaW5nIiwic2VsZWN0b3JfaWQiOiI2Mzc0YjE4NzJmZjUxIiwic2hvcnRjb2RlIjoidmNfY29sdW1uIiwiZGF0YSI6eyJ0YWJsZXQiOnt9LCJtb2JpbGUiOnt9fX0=” mobile_reset_margin=”no” tablet_reset_margin=”no” wd_z_index=”no”][vc_column_text woodmart_inline=”no” text_larger=”no” css=”.vc_custom_1668672423961{padding-top: 20px !important;padding-right: 20px !important;padding-bottom: 20px !important;padding-left: 10px !important;background-color: #ffffff !important;}”]<\/p>\n
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Dumbbell squats are a practical exercise with several key benefits. Dumbbell squats strengthen your lower body and core. The additional weight from a pair of dumbbells increases activation in your posterior chain muscles, like the hamstrings and gluteus maximus<\/strong><\/p>\n<\/blockquote>\n

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Start Position<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text woodmart_inline=”no” text_larger=”no”]<\/p>\n

Position the feet shoulder-width apart (or wider),even with each other, with the toes pointed and holding a dumbbell in each hand Hang the arms at the sides, holding the dumbbells in a neutral grip All repetitions begin from this position<\/p>\n

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Downward Movement(Eccentric Phase)<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text woodmart_inline=”no” text_larger=”no”]<\/p>\n

Maintain a position with the back neutral, elbows high, and the chest up and out slightly outward Allow the hips and knees to slowly flex while keeping the torso-to-floor angle relatively constant Continue flexing the hips and knees until the tops of the thighs are parallel to the floor, the trunk begins to round or flex forward, or the heels rise off the floor Keep the torso erect; do not lean forward or Backward<\/p>\n

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Upward Movement(Concentric Phase)<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text woodmart_inline=”no” text_larger=”no”]<\/p>\n

Maintain a position with neutral spine, and the chest up and out Extend the hips and knees at the same rate Continue extending the hips and knees to reach the starting position<\/p>\n

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Breathing Guidelines<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text woodmart_inline=”no” text_larger=”no”]<\/p>\n

Inhale during the downward movement and exhale after the sticking point of the upward movement<\/p>\n

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Muscles Involved<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text woodmart_inline=”no” text_larger=”no”]<\/p>\n

Primary muscles:<\/strong> Quadriceps Femiros, Gluteus Maximus<\/p>\n

Secondary muscles:<\/strong> Soleus, Hamstring<\/p>\n

[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

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