Get Sexy Toned Legs With These Dumbbell Workouts
In order to build shapely strong legs, the exercise routine that you have to follow should include deadlift, barbell squat, and machine exercises, such as curls, leg extensions and leg press.
So you are probably thinking in order to make your legs bigger, it is essential for you to have machines and barbells and use them for your workouts. This thinking is actually common to most people but it is not a very accurate one.
The routine for building muscle mass on your legs is not limited to the use of a barbell or machines. You can actually use a dumbbell set in this case. This is a tool that aids in the growth of your hamstrings,glutes and quads, as long as you have an idea as to which specific exercises you need to do with the dumbbell in order to achieve your goal.
The reason why barbells and machines are best for building the legs is because they target different muscle groups due to the fact that you are lifting their weights.
Performing a squat with a dumbbell is similar to performing a squat with a barbell, expect that you will be holding the dumbbells either at shoulder height or keep them to your sides.
In addition, deadlifts with dumbbells are similar to deadlifts with barbells when it comes to the motion but you will just be holding a dumbbell in each of your hands.
As a bonus the dumbbell version will also work out the muscle groups that can be found in your core and your forearms because you will need to hold the dumbbells and also balance yourself at the same time.
If you will be using dumbbells in order to work out your glutes and quads, then, you should go with single-leg exercises, such as the split squat. As some individuals will have trouble holding a dumbbell heavy enough to be a decent workout for both legs simultaneously. It gives you the opportunity to destroy the quads so that they will build up bigger and stronger. In order to perform a split squat, here are the steps that you need to do.
- You should hold the dumbbells in your hands, one dumbbell in each hand.
- You then need to place one foot on a bench or a box that is located behind you.
- Then, you have to squat down, putting your entire body weight into the foot that is on the floor while using the other one that is on the bench or box for balance.
- Then, you should go back to the starting position.
- You need to repeat the same steps with your other foot.
You may also want to try other variations that are available for the split squat. You can also try single-leg pistol squats using dumbbells. However, you will have to allocate enough time for you to learn how to successfully maintain your balance first while doing this routine.
Once you master that, that will be the right time to add weights to the workout for you to achieve the goal of getting bigger as well as stronger legs.
If you decide to remove the barbell deadlifts from the exercise routine that you have been using, you should make sure that you will find a replacement for them. One effective replacement that you can make use of is the dumbbell stiff-legged deadlift.
This type of deadlift focuses more on the hamstrings than the regular kind of deadlift. This means that it is an effective in building your thighs even though you are not using as much weight.
Once you increase the weight of the dumbbells, there may be a need for you to utilize wrist straps for you to grip them. You might also want to include dumbbell swings, which is similar to a kettleball swing where you work out your glutes and hamstrings.
Making changes to your workout routine just to include dumbbells will not be a limitation on your part. Instead, it may even encourage new muscle growth because of the variety of movements.
In this case, you should make sure, though, that your exercise routine is progressive. This means that you need to increase your repetitions, your sets, and most especially, the weights of the dumbbells so that there is stimulation in muscle growth. You should also not forget to eat a high-calorie diet. Such diet is important since it can aid in the growth and repair of lean muscle mass.
If you do not already have a dumbbell set you should check out this list of top rated dumbbells.