Slot with dumbbells: bodybuilding

2. Skipped crack
   Add a leap between each test to increase the intensity and work on your explosiveness. This variation is ideal for those who wish to improve their muscle power and their general physical condition.
3. One leg slot
   Keeping a handlebar in one hand, you make a front crack with the other leg while holding the other leg in the air. This involves the stabilizing muscles even more and improves balance.
4. Swivel slot
   In a position of crack, the chest breaks outside the front leg. The nucleus works as the leg muscles are targeted.

Integration of cracks in your training program

The dumbbells can be integrated into various types of training programs, both for the bodybuilding, cardio or training circuit.

Here are some suggestions to integrate them effectively:

1. Strength training
   Include slots in the routine of the legs, combining them with exercises such as squats and earth screws. This allows you to create a balanced session that affects all leg muscles.
2. Circuit training
   Add slot to an drive circuit that includes cardiovascular and strengthening exercises. For example, alternative between cracks, pumps and bors for a complete and dynamic training.
3. SuperSet training
   Combine the cracks with another leg exercise, such as squats. For example, perform a series of squats immediately followed by a series of cracks to maximize intensity and muscle work.

Conclusion

The dumbbell slot is a versatile and effective exercise that should be an integral part of your bodybuilding routine. Whether you are a beginner or confirmed athlete, this exercise will help you strengthen your legs, improve balance and diversify training. By integrating different variations of cracks, you can continue to challenge the muscles and progress.

Remember to always warm up before starting and focusing on the shape to avoid injuries. If you are a novice, consider asking for advice from a personal coach to make sure to perform the exercise correctly.

Finally, the key to getting the maximum from the crack with dumbbell is regularity and progression. Over time you will see significant improvements in your strength, resistance and body composition.

So do not hesitate to integrate this exercise in your training program and observe the benefits you can offer you. Good training!