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Find out here everything about Bench scissors with dumbbells.
If you want to learn more about leg exercises similar as Lateral scissors with dumbbells on flat bench please visit TIPS section in www.sportize.me just by clicking HERE.
In this article we are going to show you how to make Bench scissors with dumbbells:
Summarized explanation
Standing in front of a flat bench, dumbbells in each hand. Take a long step forward, climb on the bench and get of the bench
Step by step
1- Standing in front of the bench, arms hanging at your sides with dumbbells
2-Take a long step forwward and climb on the bench
3-Leaninbg the two feet
4- Descend with the same leg.
5-Repeat with other leg
| Must Straight spine, thrust with the back leg |
Don´t Jump. Curve spine |
Tips Do a strong thrust with the back leg and lean strongly on the front leg |
Extended Explanation
Standing facing the bench take dumbbells and leave arms hanging to the sides of the body. Take a long step forward to climb the bench. At the same time that you take impulse with the the leg that is forward the hind leg thrusts to help climb the bench. Lower with care and with the same leg. Repeat with the other leg.
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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