Squats are very useful to maintenance of the tone of muscles of legs and the back. However many unsporting people can't sit down even several times. Everything put here that muscles can't maintain big loadings without preliminary preparation.
Instruction
1. Squats are very useful to the organism, but at the same time rather difficult exercise for the unexercised person. If without preparation to make about 50-60 squats for time, next day it is possible to lose ability to move normally at all. Means, to study it is necessary to squat many times very gradually. Besides, there is the set of the reasons why normally it is impossible to squat. It can be also problems with weight, both fouls of the bearing, and insufficient flexibility of joints or the disease of the musculoskeletal system. However it is possible to overcome all these problems if very much to want to learn the correct squats.
2. It is necessary to begin with small, very carefully influencing muscles of legs and the back. For a start learn to squat on 10 times a day. You don't hurry, let muscles in legs will feel loading and stretching. Do exercise slowly, then the load of legs and the back will be maximum. When at you one approach on 10 squats surely turns out, increase number of approaches. In day it will be possible to do already 2-3 approaches on 10 squats, with breaks between them. It will allow to build up gradually muscle bulk and not to injure sinews and muscles.
3. Gradually increase the number of squats which you do for once. Finish their quantity till 15-20, and then and till 40-50 squats and repeat such approaches three times a day. Continue to do exercise still slowly, increasing muscles. You watch closely the organism and if you feel severe pain in muscles after the trainings - don't increase the number of squats. Pain is admissible only pleasant when she can be stood without special discomfort.
4. After a while it is necessary to stop in increase in number of squats and to start to I increase power loading. For this purpose it is possible to put on the back the backpack with sand, crushed stone, stones, books. If there is the post, use it, but at first its weight shouldn't be too big. The quantity of loading in the backpack needs to be varied too. Such squats are power exercises, helping not only to build the volume of muscles, but also to increase their endurance.
5. After several weeks of occupations with the backpack or the post when you can do about 50 squats with the big weight, it is necessary again to begin to train without additional weight. But now to increase the number of squats to that limit which is subject to you. During this period it is possible to squat without special tension both 100, and the 200th time in a row. Continue exercises if you want to squat even more.
6. Except squats the following exercises are suitable for strengthening of legs: occupations on the exercise bike, the leg press, walking on the ladder, especially through the step, lunges by legs, run, sports walking.