THE USE OF SQUATS
Correct performance of squats will help to bring the body into shape and strengthen the muscles of the buttocks, the press and legs. During such training, the muscles of the spine also work – the posture straightens and becomes even. Calfs and lower back are also loaded.
Squats will help men increase the amount of muscle in the leg area. Exercise is especially suitable for girls who want to pump up the gluteal muscles . Squats are a great way to get rid of extra pounds and become a slender figure.
The best muscles work in training with weighting – with dumbbells or a barbell. So you can quickly gain muscle mass.
Do not take too light weight. You should feel a high load – after 12 sit-ups, you will realize that you will not be able to repeat the exercise. Only so training can be effective.
Beginners such training will be given hard. The best option is to start with a light weight and gradually increase the load.
HOW MUSCLES WORK
The buttocks are formed by three muscles – a large, medium and small hamstrings. Each of them has its own function. The big one takes his legs back and works when walking, the small and medium ones are lower and participate only in the movement of the limbs from right to left.
The more muscles involved in the exercise, the higher the training efficiency. Squats – the best option for pumping the buttocks. They involve large, medium and small muscles at the same time. Especially useful are deep squats, which allow you to quickly achieve the desired result.
HOW TO DO SQUATS CORRECTLY
To train as efficiently as possible, it is necessary to observe several simple rules when performing squats.
- Do not lift your shoulders during the exercise. Take them back and keep them down.
- Keep your back straight. If you round your back, overload the lower back. This will lead to pain in the lumbar region.
- When squatting, gently pull the hips back. This will help to load the buttocks more.
- Knees should always be located directly above the feet.
- Take the pelvis back as if you are sitting on an invisible chair.
- Try to squat as low as possible.
- Lie with your feet on the floor so that you feel balanced.
- Beginners need to control the depth of the squats. To do this, put a low stool behind your back and drop until you touch it with your buttocks.
THE MOST COMMON ERRORS WHEN DOING SIT-UPS
Beginners often can not achieve the desired result when performing squats. This is because they do not follow the correct technique. Let’s talk about the most common mistakes.
Insufficient deep squat
Of course, not everyone can sit down below the knee level. However, for effective training, you need to learn how to lower the pelvis as low as possible. Begin training, gradually increasing the amplitude of movements.
Tip: place your legs slightly wider than your shoulders. So you can control the case.
Most likely, you have weak leg muscles. But this can be corrected only if squats are properly performed.
Tip: Stand in front of the mirror and monitor the process. Remember: the knees should be aligned with the toes of the feet.
Carrying back the case
It is often difficult for beginners to perform an exercise with a straight posture.
Tip: transfer the weight of the body to the heels.
Too fast rate
The speed in squatting is not the main thing. It is necessary to slowly lower and raise the pelvis. Follow the technique.
Advice: do not rush. During the exercise, breathe slowly and deeply.
Lack of warm-up
Before any training, you need to warm up. Just a couple of minutes – during this time your muscles are warmed up and will be ready for an increased load. Be sure, so you definitely will not get injured.
Tip: A great way to stretch your legs is to jump with a rope. If you plan to crouch with the weighting, try squats without weight first. Then gradually increase the load.
For what: training quadriceps and large hamstrings.
How: the exercise is performed without additional weight. Here everything is simple. Keep your back straight. Join hands in the lock in front of you. Crouch down. Shins and elbows should be on the same line.
Classic squats are great for beginners. This exercise will prepare you for intensive buttock training. To increase muscle mass, it does not fit.
For what: load on the middle and large muscles of the thigh, quadriceps and buttocks.
Like: the exercise is similar to the classic sit-ups. However, there is one difference: the pelvis should be lowered until it is parallel to the floor plane.
This exercise is quite difficult to perform. Key to this is the flexibility of the ankles. If this part of the body is not flexible enough, you can not sit down deeply.
With a narrow setting of the legs
For what: training of the middle, large and quadriceps muscles. Lumbar and abdominal muscles also work.
How: put your feet shoulder width apart. Spread a little apart. Squat until the hips are parallel to the floor.
If it seems that doing the exercise is too difficult, put your feet slightly wider or slightly unfold the foot socks. So you can keep the balance of the body and properly load the muscles.
For what: load on the large, middle and quadriceps muscles.
How: stand up straight and spread your legs to the sides. Expand the feet outwards. Inhale and slowly crouch, keeping your back straight. At the end point, the hips should be parallel to the floor. An important point – knees are in the same plane with socks and do not connect. Take the pelvis back as far as possible. Exhale and slowly return to the starting position.
For what: training large, medium muscles of the buttocks and the quadriceps femora. Additional load on the hamstrings.
As: stand upright, put your feet wider than your shoulders and spread your socks to the sides. During the exercise, direct the knees in the same direction as the socks. Transfer the weight to one leg, and the other to make a wide step back diagonally. One leg is in front, and the toe of her foot is outward. The other is behind the first. The legs are crossed.
Sit down. The knee of the front leg should be parallel to the floor. With the knee of the supporting leg, stretch to the floor behind the working leg, but do not touch it. At the bottom of the squat you should feel the stretching of the gluteus muscles of the working leg. Straighten your legs and lift the basin.
Squats with dumbbells
For what: load on the femoral, abdominal muscles and triceps.
How: the technique of doing the exercise is the same as in classical squats. Similar muscle groups are involved.
Training with dumbbells loads gluteal muscles and allows you to achieve the desired results more quickly.
Why: training the buttocks, muscles of the hip and back.
As: the technique is the same as when squats with dumbbells.
The most effective variant of training, however such exercise is counter-indicative to people with pains in a backbone.
For what: training the femoral, middle and large gluteal muscles.
How: take a weight. Stand up straight, put your feet wider than your shoulders and spread your foot socks. Slowly crouch, holding the weight between your legs. At the end point, the hips should be parallel to the floor. Return to the starting position.
Do squats due to the work of the buttocks, and not the muscles of the thigh. To do this you will have to consistently monitor your movements.
Deep squats on one leg
For what: load on the gluteal muscles.
As: stand at the wall and rest against it with your hand. Raise one leg and hold it parallel to the floor. Crouch down.
Such an exercise requires physical training.
At home, it is especially important to distribute the load correctly. It is best to start with 50-60 squats per day, increasing the load to 250 repetitions. Do a one-day break after every three days of training.
The squat chart for 30 days looks like this:
30 days sit-ups
|Day 1||50 sit-ups||Day 16||recreation|
|Day 2||55 sit-ups||Day 17||150 sit-ups|
|Day 3||60 sit-ups||Day 18||155 sit-ups|
|Day 4||recreation||Day 19||160 sit-ups|
|Day 5||70 sit-ups||Day 20||recreation|
|Day 6||75 sit-ups||Day 21||180 sit-ups|
|Day 7||80 sit-ups||Day 22||185 sit-ups|
|Day 8||recreation||Day 23||190 sit-ups|
|Day 9||100 sit-ups||Day 24||recreation|
|Day 10||105 sit-ups||Day 25||220 sit-ups|
|Day 11||110 sit-ups||Day 26||225 sit-ups|
|Day 12||recreation||Day 27||230 sit-ups|
|Day 13||130 sit-ups||Day 28||recreation|
|Day 14||135 sit-ups||Day 29||240 sit-ups|
|Day 15||140 sit-ups||Day 30||250 sit-ups|
A full set of exercises lasts one month. Only with the help of intensive training you can achieve a good result. After a month of classes, evaluate your result.
Everyone can become the owner of a slender and smart figure. The main thing is to set a goal and train regularly. If it’s hard for you to start studying alone, contact the professionals. In the fitness club “Mango” you can practice under the strict guidance of the coach and receive professional advice.