Plie Dumbbell Squat

Sentadilla Plié con Mancuerna

beginnerdumbbellSquatcompound

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

quadricepsabdominalscalvesgluteshamstrings

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.
Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
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.
Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
Repeat for the recommended amount of repetitions.

Sostén una mancuerna por la base con ambas manos y ponte de pie. Separa las piernas más ancho que los hombros con las rodillas ligeramente flexionadas.
Las puntas de los pies hacia afuera. Los brazos estáticos durante el ejercicio. Esta es la posición inicial.
Flexiona lentamente las rodillas hasta que los muslos estén paralelos al suelo. Inhala durante la bajada.
Empuja principalmente con el talón para regresar a la posición inicial exhalando.
Repite las repeticiones recomendadas.