Squats are one of the simplest and effective exercises for hips and buttocks. Regularly carrying out the complex, you will be able to tighten muscles and to find the beautiful relief of the body. The main condition – is correct to squat.
To find elastic buttocks and hips, without leaving the house, quite really. With it you will be helped by squats. To achieve desirable results in short terms, it is necessary to be engaged at least 40 minutes a day. Break them into the complex from five exercises, repeating everyone on 25 times.
Technology of effective squats
Classical squats serve for the warming up of all muscles of legs. Get up directly, legs shoulder width apart. Inhale, take away the basin back and sit down so that knees formed the right angle, and hips became parallel to the floor. Hands can be held lowered, and it is possible to extend forward.
Squats of "plie" will help to strengthen the internal surface of hips. Place legs on width of shoulders, socks outside. You sit down parallel to the floor. Hands need to be held on the belt. If you lack balance, it is possible to perform exercise at the wall, adhering for it. Squats at the wall will strengthen buttocks and the back surface of hips. Get up the back to the wall, remove legs forward on half-meter. Squat, bending legs in knees before formation of the right angle. Stand in such situation, mentally including to five. The back and the head can't be torn off from the wall. "Scissors" not only will give the form to buttocks, but also will improve coordination. Get up sideways to the wall, having removed one leg back. Squat, bending the back foot, and extend the lobby parallel to the floor. It can be at first difficult, you hold the wall one hand. To increase efficiency of squats, you can carry out them, using weighting compounds. It is the best of all to do such exercises under supervision of the coach. In house conditions be limited weighing 1-2 kg.
Advantage of the correct squats
As it was already told, squats strengthen muscles of hips and buttocks, help to achieve the beautiful relief of the body. In addition, squats are good means in fight against cellulitis. Squats exercises also serve for the general strengthening of the organism, increase in endurance and strength of the person. Promote strengthening of knee sinews and joints. Carrying out squats, strain press muscles. The top part of your body has to resemble the corset, remaining motionless. The back has to be the straight line from the neck to the tailbone. And knees – to be over feet and "to look" precisely forward, without deviating sideways or forward. Squatting correctly, it is impossible to tear off heels from the floor. Breathing has to be even, without delays and increase.