Squats for girls in house conditions: technology of performance, effective program of squats

Each girl dreams of rounded shapes of buttocks and harmonious legs. Unfortunately, the nature allocated not all with such beauty therefore much should put a lot of effort for achievement of a desirable dream. In aspiration to an ideal squats are considered as the best assistant. In article it is possible to learn about how it is correct to squat to receive positive result; how to make the schedule of trainings.

Squats for girls

Girls can swing muscles of buttocks as at home, and in gyms. The place of their carrying out does not affect efficiency of trainings, as well as does not affect advantage and possible harm.

Read in more detail about what squats are useful to men and women.

Than are useful

So, for what squats are necessary:

• force to work big group a muscle (not only legs, but also the case);
• blood circulation improvement that gives the chance to adjust metabolism (and it, in turn, influences a condition of an integument);
• correction of a bearing (it is correct to execute a squat it is impossible without equal back and the tightened belt);
• improvements of the general state (regular trainings are very useful to increase in endurance);
• intensive loss of calories what most of girls dreams to achieve.

Contraindications and harm

On the way to perfection there can be obstacles in the form of problems with health. Squats are contraindicated in case of presence of certain diseases.

Important! Some diseases of a cardiovascular system and the musculoskeletal device (hypertension, scoliosis, osteochondrosis) it is possible to eliminate or facilitate their current by means of squats. But for this purpose it is necessary to consult with the doctor as only he can estimate severity of an illness and solve, squats will bring benefit or will aggravate a state.

Here carry:

• injuries and problems with joints, bones of legs;
• hypertension;
• varicosity;
• cardiovascular illnesses;
• scoliosis;
• hernia;
• too excess weight.

be harmful only in several cases:

• some experts consider that this exercise is capable to do much harm to joints and sinews if they are stretched, so, and are weakened;
• it is possible to injure joints and sinews at squat with too big weight;
• the wrong performance of exercise can lead to a serious trauma.

Get acquainted with technicians and rules of squats.

What muscles are in work

For a shape of buttocks the big gluteus, and is responsible for their rotundity — average and small which raise big. These muscles more than the others are loaded at squats.

Except them, also such are involved:

• quadriceps;
• sural;
• popliteal;
• hip biceps;
• muscles of a lower back;
• press.

Rules of squats

It is very important to carry out the correct squat as depends on it, muscles will work how effectively and how quickly to expect positive changes.

So, here some rules and recommendations about exercise performance:

1. That the squat was correct, it is impossible to lower a basin lower than the level of knees.
2. You breathe exactly, naturally. Strain muscles with a breath and weaken with an exhalation.
3. Fall and rise without breakthroughs.
4. Main — not the number of times, but their quality.
5. At the movement down at first the coxofemoral joint, and then knee has to be bent.
6. You hold a straight line back, shoulders — straightened and lowered. In a lumbar zone there has to be a small deflection.
7. You do not remove knees for the line of feet. You hold them at one level.
8. Concentrate body weight on a heel, but do not tear off foot from a floor.
9. Always carry out warm-up, especially if you are going to squat with cargo.
10. Begin to work technology of performance of exercise without weight. When you understand all subtleties, you can use weighting compounds.
11. You do not hurry during squats. It is important to experience work of each muscle.
12. Break the necessary number of squats at least into 4 approaches. Between them make a pause 5-10 minutes.

Video: as it is correct to squat

Types of squats in house conditions

The most widespread type of squats classical. Get up directly, a foot at shoulder length, hands are extended forward. Back and neck equal. Taking a breath, slowly fall down. In the lower point be recorded for a second and, having exhaled, come back to initial.

Learn as it is correct to squat with a bar on shoulders and also as it is correct to do frontal squats with a bar and the Bulgarian squats.

On the basis of this type of exercises also others are based:

• Deep. His technician it is similar to the look described above, it is only necessary to lower a basin a little below than the line of knees. In it couples more his muscles will stretch and strain.
• On one leg. Become exactly. Raise one of the lower extremities top before yourself, without bending in a knee. Extend the upper extremities forward. Slowly squat, without lowering and without bending the raised leg. In the lower point the raised leg with a hip of a working leg have to form a uniform straight line.

It is important! If it is difficult to keep balance, first it is possible to hold a support.

Rise also slowly, at the same time lowering hands.

• With weighting. As loading it is possible to use a bar signature stamp. Become exactly and place a shell on shoulders. A foot part on 50-60 cm one from another. Slowly fall down, trying to sit down to the maximum deeply. The back has to remain a straight line. Also slowly come back to the initial point.
• Plie (sumo, squat) with broad setting of legs. Place a foot most widely. Develop socks in different directions. A back a straight line, a look before. Slowly fall down while your hips do not form a right angle with a shin. Be recorded for a second - another in this point and smoothly come back to initial. For complication of exercise it is possible to squat with a weight (dumbbell), but only after the equipment is fulfilled.
• With narrow position of legs. It is difficult to execute given exercises without special preparation as the good extension a muscle and flexibility of sheaves is required. Arrange feet already, than width of shoulders.

Important! There is an option of squat of this type when a foot together. But in this case it is much more difficult to keep balance, and the same efficiency.

The following actions are similar with classical squats.

• Curtsey. Represents a combination of attacks and squats. To become exactly, a foot at shoulder length or it is a little already (as to whom it is convenient). Take away one leg back so that foot were on one diagonal. You hold body weight on a working leg, the second costs on small pillow. Begin to squat while the hip of a supporting leg does not form a corner with a shin. A knee of the second leg — at small distance from a floor. Become straight and trip up. Further it is possible to replace it, carrying out exercise serially for each extremity (or to execute at first for one, and then for another).

Complex of squats for 30 days

That classes were most effectively, it is desirable to make the scheme of squats for a month. At first it is recommended to carry out usual (classical) squats and after your organism a little gets used to loading, it is possible to diversify with other types.

If you in quite good physical shape, then it is possible to begin with combinations of several types at once and also to add weight.

We advise to esteem how it is correct to squat with a bar to the girl.

So the approximate table of exercises for a month looks:

If such schedule of trainings seems to you difficult, it is possible to choose more sparing option:

Whether you know? The record on squats with a bar in 100 kg was set by Sergey Rachinsky, having executed a squat of 212 times in 25 minutes.

This option of the mode of trainings though provides the smaller number of days with rest, but the number of squats in day are a little less. Total number of times needs to be divided into optimum number of approaches (it is desirable on 4). Between approaches have always a rest at least 60 seconds.

For how many it is possible to pump up beautiful buttocks

It is difficult to tell for what period it is possible to give to buttocks the desirable form. All this is especially individual as depends on the constitution of each person, his physical shape, physiology, age.

Some manage to receive desirable result in a month of occupations, others need not less than three months, and even much more. The only thing that can be told: you should not wait for result earlier than in a month after regular trainings.

Whether you know? The record in squats with a weight without equipment was set in 1975. American Don Reynkhodt sat down weighing 423.5 kg.

This type of exercises is very important for female health It not only gives the chance to create a beautiful body, but also helps to get rid of stagnant processes in the bodies of a small pelvis arising because of sedentary work and involving a number of gynecologic problems. You are not lazy, give half an hour-hour in day on a training, and you will always be in shape and also healthy.