The beautiful, tightened body is not only excellent health, a charming figure, but also confidence in own charm and beauty. The most interesting that even the most elementary physical exercises can pump up muscles and, first of all, it is about squats.
These exercises are familiar to everyone since the childhood, but not all are informed of rules of their performance. It is worth mentioning that as soon as you learn how it is correct to do squats and you will begin to turn actively the theory into practice, the desirable result will not keep itself waiting long.
How it is correct to do squats for weight loss?
Such exercises are the most effective in an issue of disposal of "riding breeches" in a femoral part of a leg. Besides, squats help not only to reduce excess weight, but also to pump up buttocks that is especially important if there is always a wish to look attractively for the man. It is necessary to mention one more plus from this physical activity – the step becomes light, womanly. So, in order that squats brought a benefit maximum, it is important to carry out the following:
- Warm-up. We turn on the favourite music. We are not distracted by foreign affairs, whether it be cooking of a dinner or viewing telecasts. On warm-up we pay special attention to knees and ankle joints. It is not necessary to go all out to warm muscles. In everything there has to be a golden mean.
- Classical squats. Legs at shoulder length. Slowly, slowly, we lower a trunk, at the same time we remove hips back so as if we try to sit down on a chair. Try to sit down as much as possible up to the end. Important point: we hold a back directly. Let's not stoop and do not forget about the correct breath: a breath - we fall down, exhaled – we rise. The center of gravity throughout all exercise has to be on feet.
How many squats need to be done in day to lose weight?
In day it is necessary to make the 20th squats in 3 approaches. In other words, that the result did not keep itself waiting long, we squat 60 times. You should not do it quickly at all, allegedly "I will make 60 squats for time and I will be free". Such victims are necessary to nobody. Not only that it is huge load of knees, shins, heart, so also next day you will not be able normally to move therefore as you will be tormented by delayed onset muscle soreness.
If you the beginning athlete, then the fitness trainer recommend to squat three times a week. A month later we increase this number to six. When you feel what squats for you as sunflower seeds to click, will not be superfluous to get weighting compounds (dumbbells).
How to do squats – the main secrets
How to learn that your squats are really effective? So, in the course of performance of this exercise you will feel how back muscles strain.
Squats with weighting compounds (bar, dumbbells, the weight) help to accelerate process of burning of excess calories. At the first stage of occupations with an additional weight it is better to take small dumbbells. Every week their weight can be increased. Such exercises will help to create a seductive silhouette, considerably having tightened buttocks.
For weight loss of legs we choose trainings with load of hips. Legs at shoulder length, "watch" socks forward. We extend hands up. We squat as low as possible, keeping distance between knees.
And to increase muscular elasticity, having sat down, we count up to five and only after that slowly we rise. If exercise seems to lungs, we complicate it: we squat into the account one-two-three-four, we rise on toes and slowly we fall to a starting position. At the same time we hold hands not over the head, and parallel to a floor before ourselves.
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