Squatting (or as often said in the world of fitness – a squat) is one of the basic exercises, can be performed both with own weight, and additional (dumbbells, bars). Do squats work? This exercise tightens the muscles of the buttocks and thighs, with the help of it it is possible to whip the ass well, make it round, remove the streak. And the hips get a beautiful shape. Squats burn enough calories, which makes them irreplaceable for losing weight. There are different squats:
1. Traditional squatting
Place your feet shoulder width apart, your toes slightly turned outward. Strain the press and hold it in tension during the whole exercise. Body weight should be on the heels, this is especially important. The chin is pointed forward and upward. Bend your legs in your hips and knees. Continue to move the hips down, protruding the buttocks back, as if sitting on a chair. You can even put a real chair behind and do the first squats, not reaching a couple of inches to the seat.
In the process of squatting, the spine should be as flat as possible, the chest tends forward, the weight on the heels, the torso slightly lowered forward. Try to reach the parallel position of the thighs to the floor, while making sure that the knees do not go forward in front of the socks and do not press against each other. Stand up from the squat position, pressing on the heels. Repeat the exercise from the beginning the desired number of times.
You could go for free weight squats after getting satisfactory results in a ordinary one.
2. Deep squat exercise
Deep sit-ups for the buttocks are very effective, but heavily burden the knee joints. When performing this exercise, the hips descend below the knees.
3. Squat with a narrow setting of the feet
When performing the exercise, the gluteus maximus muscle takes on the main load. Starting position – the back is straight, the feet are together, the arms are lowered along the body, or are in front of them, as shown in the picture. We perform as usual squatting.
4. Squat on one leg
Perhaps you noticed that one leg is somewhat stronger than the other? This is typical for most people! Doing squats on one leg, you can even out this muscle imbalance. Stand in the starting position for the usual squats. Now lift your left leg up, bending your knee slightly. You can move your foot forward or back, depending on where you feel more stable. Leaning only on your right foot, drop down as much as you can. Return to the vertical position.
Try not to put your left foot on the floor between repeats. If necessary, you can lean your hand against a chair or a wall. Repeat the exercise on the other leg to balance the load.
5. Grand Plie
To the fans of the movie “The Black Swan” to the note. How to do plie squats? Stand up straight, heels together, socks apart. Do not take your hips back, bend your knees and sit strictly down as deeply as you can. The heels at the bottom point can be torn off the floor. Return to the starting position. The ballet tutu during the exercise is mandatory!
Looking for the best exercise for thighs? Start doing this squatting in the sumo position. Legs need to be spread widely, and socks turn outward. Take your hips back and crouch down to the right angle in your lap. Strain the gluteal muscles. Return to the standing position.
7. The curtsy squat
In the exercise, all three gluteal muscles are involved, this type of squat helps them to be well developed. Effectively removes the “ears” on the hips. We stand straight, back straight. One leg in front, the other one rests on the toe. Squat smoothly, bend the leg in the knees. We keep the weight of the body on the front leg. We slowly return to the starting position.
8. Squat Jumps
Stand up, feet shoulder-width apart. Sit in the squat as far as possible pushing the buttocks back, but make sure that the knees do not go forward in front of the socks (with some proportional features of the body squatting can not be done without the knees being slightly ahead of the socks). Now, with all your strength, push your heels off the floor, unbending your knees, and jump as high as you can. Gently land and return to the squat position. This is considered one repetition. All repetitions are done without pauses, continuous change of jump and squats.
This exercise refers to cardio, strength and exercise on tone. Jumping sit-ups burn more calories, train endurance, faster help to develop the strength of the legs.
How to do sit-ups?
In order for the exercises to be effective, they would be beneficial and leave behind the so-called “muscle joy” effect (pleasant relaxation and appeasement after class), you need to follow a few simple rules.
You can not lower the buttocks below the knees during squats. This creates an excessive load on the knee joints. Deep squats can only be done under the supervision of the coach. Do not hold your breath while doing the exercise. Muscle tension should be on exhalation, and relaxation – on inspiration. Keep your breath under control until you automatically do it! Smoothly and without jerking you perform each exercise. Most injuries, such as stretching ligaments, people get it with sudden movements Do not chase after the results, do not immediately “rush into battle,” build up the load gradually, day after day. Monitor the performance of exercises – the fold should be carried out in the region of the hip joint, and only then in the knee area.