Gluteuses are one of the largest therefore in a training they need to pay special attention. Squats – the universal and most available exercise suitable for house use. For increase in loading the additional weight, for example, a bar or dumbbells is used. It is necessary to understand how many it is necessary to do squats to pump up buttocks and also as it is correct to carry out exercise that loading fell not on hips, and on buttocks.
It is necessary to tell that squats also give load of muscles of a back and a press and also they strengthen sinews of knees and ankles. To suffer all advantage of exercise, it is necessary to know the equipment as any mistakes can become the getting injured reason.
As it is correct to do squats for buttocks – the basic rules
If you decided to train at home and to ask for suggestions the trainer has no opportunity, then for development of the correct equipment, follow such recommendations:
- Legs have to be approximately at the level of shoulders, it is possible to put them a little more widely. Similar statement will allow to work muscles which are located deeply.
- During all training of foot have to be densely pressed to a floor and it is forbidden to move them.
- Understanding how to do squats to pump up buttocks, it is important to tell about the correct position of a back as ignorances in this subject most often become the getting injured reason. It should not be rounded or cave in on the contrary. From a tailbone to a neck the back has to be ideally equal.
- During the training it is necessary to control position of knees. They should not come for thumbs of feet, meet and disperse. It is necessary to hold legs on initial width.
- To understand how to do correctly squats to pump up buttocks, it is important to consider features of breath. The thing is that the quantity and quality of the executed squats depends on breath. The movement is made on a breath down, and rise – on an exhalation.
- Having been at the end of the resources in which hips will be parallel to a floor, it is recommended to be late for couple of seconds to feel tension in muscles. At this particular time you will be able to feel whether correctly you carry out exercise and whether receive buttocks loading.
One more important point – how many squats needs to be done to pump up buttocks. It is not recommended to do too many repetitions. An optimal variant commission of 20-25 times in 3-4 approaches is considered.
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