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About Everything Wiki » Fitness » Pumping: A dumbbell workout that will make your hips burn

Pumping: A dumbbell workout that will make your hips burn

17 Jan 2024, 12:02, parser
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This workout will not only provide a good load on the muscles of the legs and buttocks, but also accelerate the pulse well, increasing the expenditure of calories. In addition, both the hands and the body will work in the process.

How to do a workout

The complex consists of the following movements:

  1. Jump into a squat with dumbbells.
  2. A lunge with a turn to the side.
  3. Squats and dumbbell swing.
  4. Body reversals in the lunge.
  5. Kneeling and lunging crosswise.

Perform each of the exercises 10 times. Do not rest for more than 30 seconds between them. After finishing the last movement, take a deep breath for 60-120 seconds and start over. Complete three laps.

How to do exercises

1. Jump into a squat with dumbbells

Take dumbbells. With a jump, spread your legs shoulder-width apart and go into a squat, simultaneously tilting your body forward and lowering the dumbbells to the floor. The projectiles should almost touch the surface in the center between your feet.

With the next jump, straighten up, connect your legs and stretch your arms with dumbbells up over your head. Two jumps count as one repetition.

2. A lunge with a turn to the side

Take a dumbbell in both hands, holding it on both sides of the pancakes. Lift the projectile over your head. Perform a lunge backwards with your right foot and simultaneously lower your arms with a dumbbell to the left side of your body.

Return from the lunge, raising your arms up again, and do the same in the other direction — lunge from the left leg back, arms to the right side.

3. Squats and dumbbell swing

Take the dumbbells in both hands, put your feet together. Bend your knees slightly, tilt your body forward and pull your arms back, as if swinging for a jump.

Straighten up at the hip joints, sending straight arms with dumbbells forward, and then take a step to the right, go back into a squat, tilt your body and bring your left hand with a dumbbell between your legs, and your right hand to the right of the body. Having gained momentum, straighten up, sending your arms forward, and connect your legs. Repeat the same in the other direction.

4. Body reversals in the lunge

Take dumbbells, bend your arms at the elbows and hold the shells next to your shoulders. Perform a backward lunge with your right foot and lock the position.

Turn the body to the left, then return to a straight position and with a jump change your legs so that the right one is in front. Turn the body to the right, return to the straight position and change legs again.

Don't straighten up until you've done 10 reps.

5. Kneeling and lunging crosswise

Take dumbbells, bend your arms at the elbows and hold the shells next to your shoulders. Perform a squat, then put your right foot on your knee, and then your left. Starting from the right, rise back into the squat.

Without straightening up, place your left leg crosswise behind your right and place your knee on the floor. Return back to the squat and repeat the same on the other side.

Now start putting your feet on your knees on the left, get up from it and take your right leg back and crosswise.

Write in the comments how you like the training.

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