طعنات بالدمبل

طريقة الأداء

1. 01Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
2. 02Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
3. 03Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
4. 04Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.