Holved leg raised: bars or dumbbells

3. Progression : Start with light weights to control the technique before gradually increasing the load. The too fast progression can cause injuries.
4. Variety : To avoid monotony and constantly stimulate the muscles, plan to alternate the revolt of legs stretched out with bars and dumbbells. This can also help hit the muscles from different angles.
5. Recovery : Pay particular attention to recovery. The muscles need time to repair and strengthen. Integrate days of rest and recovery exercises active in the routine.
6. Listening to your body : Pay attention to your body’s signals. If you feel an unusual pain, stop exercising and consult a health professional if necessary.

Conclusion

The choice between the rise of the earth lengthened the legs with bars or dumbbells largely depends on your goals, your physical form level and your personal preferences. If you are targeting maximum strength, the bar could be more suitable. On the other hand, if you are looking for greater flexibility and muscle isolation, the dumbbells could better adapt to your needs.

Whatever your choice, do not forget that the key to success lies in the appropriate technique and in the controlled progression. Integrate this exercise in your driving routine, stay regular and you will see significant improvements in your strength and muscles.

Bonus: examples of training programs

For those who wish to include the development of the terrestrial legs extensive in their program, here are two examples adapted to different levels:

Beginner program

• Heating : 5-10 minutes of cardio light + dynamic stretching
• Macchie raised legs elongated with dumbbells : 3 series of 10-12 repetitions
• Squats with dumbbells : 3 series of 10-12 repetitions
• Front cracks : 3 series of 10 rehearsals per leg
• Duration : 5-10 minutes

Advanced program

• Heating : 10 minutes of cardio + mobility exercises
• Macchie raised legs elongated with the bar : 4 series of 6-8 repetitions
• Traditional land raised : 3 series of 6-8 repetitions
• Macchie raised legs elongated with dumbbells : 3 series of 8-10 repetitions
• Lumbar extensions : 3 series of 12 repetitions
• Elongation : 10 minutes

In short

The revolt of the ground has lengthened the legs, done with a bar or dumbbell, is a powerful exercise that can transform your training. By integrating this exercise in a weighted way and paying attention to your technique, you can maximize muscle earnings and improve athletic performance.

So, prepare to challenge yourself and discover the full potential of this emblematic exercise!