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Find out here everything about Lateral scissors with dumbbells on flat bench.
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In this article we are going to show you how to make Lateral scissors with dumbbells on flat bench:
Summarized explanation
Standing besides flat bench, with dumbbells, climb bench with crossed step and lower. Repeat from the other side of the bench
Step by step
1-Stand on the right side of a flat bench and hold a dumbbell in each hand.
2-Take a step with the right leg and climb on the bench
3-Lean two feet on the bench
4-Get of the bench with the leg that got on last (left) and then with the leg that got up first (right).
5-Repeat same movement on the other side of bench and with left leg.
| Must Keep a straight spine while mounting the bench |
Don´t Take impulse to raise |
Tips You can separate arms from body if you lose balance, but you should avoid it. |
Extended Explanation
Stand on the right side of a flat bench and hold a dumbbell with each hand. Start movement taking a step with the right leg and climb on the bench (cross step). Lean both feet on bench. Get of the bench, first with the leg that got on last (left) and then with the leg that got on first (right) Repeat. same movement on the other side of bench and with left leg. This is a repetition.
Basic Muscles Explanation
In the anterior part of the thigh, the external, internal and medialis vastus, and the rectus femoris form the great muscular group of the quadriceps.These four sections cover the length of the thigh and have as a common point the patellar ligament in the knee. The vastus external is on the outside section of the thigh and the vastus internal is on the inside section of the thigh, and has a tear-shaped form.The vastus medialis is located between them and under the rectus femoris, which crosses the hip and knee joints and is placed vertically in the center front of the thigh. On the other hand, the main muscles involved in the scissors, are the gluteus maximus and the femoral group. The gluteus maximus is located in the posterior portion of the hip. The femorals are formed by the femoris biceps, the semitendinosus and the semimembranosus, and they all pass through the posterior zone of the hip to the knee.
Muscles & Joint Actions
In scissors, long steps or splits, the thigh and leg movement is to pass from the knee extension to the extension of the forward leg, meanwhile returning to the starting position. Also the glutes and femoral group are important in the forward knee flex position when it reaches the hip level.
Sport Uses
Long steps are used commonly for the exceptional developing of the glutes, femorals and quadriceps. This exercise is very important for sports that require jumping, running or extending legs. Scissors are important in racing, where the forward foot generates the thrust to impulse the body forward.
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