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How do I make a dumbbell box?



When it comes to leg day, it does not get more classic than the squat. But when squat is the only lower body movement in your daily leg routine, not only do you risk being bored, but you miss not only the ability to train not just your legs and glutes, but your core and upper body as well.

Enter: the dumbbell box. The exercise is similar to a box-step-up, but with two extra weights, either dumbbells or kettlebells. Rise not only to the top, but through control and sound the lower body in a different way than just squatting. "Dumbbells are a challenging exercise and a great way to exercise and challenge the entire body, but also to shape and train the gluteal muscle, thigh muscles, quads, core, and even upper body," explains Certified Personal Trainer Katherine (KG) Gundling, a first-tier CrossFit trainer at ICE NYC.

"This is one of my favorite exercises because they quickly build strength, are a fraudulent challenge, and definitely undervalued," says Gundling. Besides, they are very versatile: all you need is something you can step on and two weights.

Whether you're looking for a new step to broaden your day, whether you're doing a hotel fitness workout or just wanting to sculpt your entire body (focusing on the prey) as you do Can perform step.

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How to Make a Weightbox Step-over

First, find a box (or a bank or a box) Stack of weight plates) that you can use. Make sure it's high enough when you put your entire foot on the box with the knee at a 90-degree angle. (If your knee is higher than your hip joint, the platform is too high, especially if you are performing the movement for the first time.) Keep a weight on each side of your hands. Stand six inches from the box so you look up, your hips straight, your shoulders straight above your hips.

When you're ready, start the core, pull your shoulders back and squeeze Lats shoulder. Take a big step with your right foot and place your entire foot on the box (A). Keep your chest up, arms straight and shoulders back. Straighten your right leg and bring your left foot up to the top of the box and squeeze your buttock muscles together (B).

Then replace the core and pull back when rounded to the front. Kick down with your right leg, then with your left leg (C). As soon as you are on the floor, turn around so that you look to the box. That's a repeat. Repeat the movement, this time with the left leg first.

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<p>  Gundling recommends warming up first with two sets of 10 to 12 repetitions of dumbbell step-ups – where you just get on the pits – with one Light weight and then heat two sets of 4 to 6 repetitions of step-ups with a moderate weight pound dumbbells during exercise, for example with two 5- to 12-pound dumbbells. </p>
<p>  If you have never had a dumbbell before Begin with the basics Much coordination and stabilization of the whole body, I recommend beginners to master the unweighted box first and then get used to weighted dumbbell steps before they finally get to the dumbbell. ", says Gundling. [19659002] And if you want to make it heavier, either go heavier or slow it down. "Focus on and slow down The eccentric part of the movement – the part at the down Climbing and leaving the box – is great for improving strength, balance and stability, "says Gundling. </p>
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The Advantages of the Dumbbell Box Level

Once you deal with this killer move, you will Strengthen and strengthen your entire body. Take a look at the full-body benefits of dumbbell boxes below.

You Receive a Peach Pump
"If you keep the dumbbell box level and its variations constant, you will notice a build-up of gains that will be reflected in the shape and strength of the glutes, as well as an increase in the bump in the back and deadlift weight, "says Gundling.

For even more emphasis on loot profits, you should set the box higher. The higher the box, the more movement the muscles of your back chain build and strengthen – including the buttocks and thigh muscles. The lower the box, the stronger the movement aimed at your quads.

Your legs get stronger
"Another benefit of the box over-over is that each leg is reinforced unilaterally rather than one unit. Unlike jump squats or leg presses, your legs can not balance [during a step-over] if one is stronger, "says Gundling. This means that you work the quads, thigh muscles and calves on each leg evenly.

You Stabilize Your Core
These two weights at your side are struggling to pull you down, meaning that you need to turn on your core to keep your torso upright. "You can not do this movement properly if your core is not busy," says Gundling. "By using your core in this way, over time you will improve overall strength, stabilization, and balance." And do you know what that means? Better posture, less back pain and better defined abdominal muscles.

You increase the strength of your upper body
Remove the dumbbells, and this movement is primarily aimed at the lower body. Hold the dumbbells and you will also exercise the grip, shoulders, traps and back. Gundling explains that this is because your upper body is now under tension.

If you perform pushups, pull ups, shoulder presses or barbell movements, you will definitely notice the difference. Even better? As the movement strengthens your back, you may find that your posture also improves.

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