Squats - one of the main exercises not only in morning exercises, but also in bodybuilding, powerlifting and also when training athletes. When performing squats the chetyrekhglavy muscle of the hip, buttock and gastrocnemius muscles are involved. Exercise at first sight quite simple: it is necessary to sit down, and then to rise, having returned to the standing position. However it is important to carry out squats correctly.
Instruction
1. There are various options of squats, including with use of dumbbells or posts for the purpose of increase in efficiency of squats. Depending on various ways of performance of squats, emphasis is placed on different groups of muscles. For example, squats on both legs involve hip muscles; squats on tiptoe activate work of gastrocnemius muscles; squats on one leg serially strengthen muscles of buttocks.
2. We get up directly, legs shoulder width apart. Hands can be parted in the parties or to hold on the belt. We hold the back directly. Reducing stomach muscles, we bend legs in knees, leaning on all foot. In the step the squats of the hand can extend before themselves, or to start them for the nape, or to lift them on each side along the trunk. Slowly we come back to the home position standing and we repeat squats. This exercise strengthens muscles of the hip and the shin.
3. The home position is similar to the first option. The difference only that in this exercise at squat we place emphasis not on all foot, and only on toes. This way of squat involves gastrocnemius muscles.
4. Other option of squats. We put legs on width of shoulders, knees outside. Hands can be put on the belt or to part them in the parties. We carry out squats from this home position. At the same time, the more deeply to carry out squats, the better. This type of squats strengthens muscles of the internal part of the hip.
5. The main task of exercises on squats is to increase your force, health and health. It is important not to give descent of the laziness and to show persistence, constancy on achievement of the goal.