"Squats for weight loss: effective exercises, the program for 30 days

Many want to have the slender, tightened body, but not all have time and an opportunity to visit gyms and the fitness centers. In such cases simple squats will be an optimal solution. If it is correct to make the schedule of trainings for a month and to carry out exercises regularly, then it is possible to achieve noticeable changes in a figure. We will help to make to you correctly the scheme of occupations and we will prompt what types of squats are the most suitable for performance in house conditions.

As by means of squats it is possible to lose weight

It is difficult to present that by means of such simple exercise as squats, it is possible to overcome excess weight. But it so, to lose weight, it is necessary to burn calories, i.e. to spend energy. And the organism from fat stocks receives this energy.

Squat — though simple exercise, but it forces to work big group of muscles, so, to spend a lot of energy. Active work of muscle and other systems in an organism accelerates exchange processes. More active splitting of proteins, fats and carbohydrates, a conclusion of toxins from an organism results.

Whether you know? The trained athlete can burn 12–20 thousand kcal in a day.

What muscles are involved

Squats happen different types. Each of types loads more some certain group of muscles, but in general the same muscles are always involved:

• buttock;
• quadriceps;
• sural;
• popliteal;
• back muscles;
• cross and longitudinal muscles of a stomach;
• hip biceps.

Rules of performance

There is a certain technology of performance of exercise which should adhere not to be traumatized and achieve desirable results. Also there are some recommendations, listening to which it is possible to accelerate weight loss process.

Learn, than squats are useful to men and women.

Correct technology of exercise:

1. Initial situation: stand exactly, a foot at shoulder length and are parallel each other, the look is directed forward, a back equal, with a small deflection in a waist, the press is intense.
2. Extend hands forward or you hold on a belt. It is not recommended to put palms on hips.
3. To fall smoothly down, so far hips do not form a right angle with a shin. At the movement down at first there has to be a bend in a coxofemoral joint, and then in knee. To understand whether correctly you squat, execute at first exercise in front of the mirror or place a box or a chair behind legs, is a little lower than your knees. In the lower point you have to touch by subject buttocks. If it occurred, the squat is executed correctly.
4. It is necessary to exhale at the time of achievement of the lower point, to inhale at rise.
5. Having recorded situation for a second in the lower point, slowly come back to initial.

It is important! If in the beginning it is difficult to you to sit down so that hips were parallel to a floor, then lower a basin most low, before emergence of pain. Later a few time of a muscle will become more elastic, and it will be easier for you to execute the correct squat.

Recommendations about performance of a squat:

1. Always before occupation warm up muscles and joints of a lower body.
2. Master technology of exercise without weight.
3. Carry out a squat slowly to feel work of all muscles.
4. Keep breath equal and natural.
5. Do not tear off foot from a floor if only it is not demanded by technology of exercise. Concentrate body weight on a heel.
6. Do a squat in 4 approaches (this optimum quantity). Between approaches have a rest 5–10 minutes.

Video: How it is correct to squat

Squats for weight loss in house conditions

After you learned rules of performance of a squat, we suggest to get acquainted with the most popular types of exercise. Also here we will tell about how it is correct to do a squat in each of cases.

In style to "hint"

This exercise is borrowed from the Indian fighters and though it is quite effective for burning of calories, but is more injury-causing in comparison with classical squats. Here movements happen at fast speed that very negatively is reflected in joints. Besides it is necessary to tear off a heel from a floor, and it adds load of joints and sinews therefore the beginning athletes are not recommended to carry out this exercise until their muscles and sinews do not gain sufficient flexibility. Technology of performance:

1. Get up exactly, a foot at shoulder length. Lower hands along a trunk.
2. Quickly sit down. At the time of the movement it is necessary to tear off heels from a floor down and to transfer weight to socks. Also along with lowering down of a basin of a hand have to make circular motions (from situation "along a trunk" rise in situation "before themselves", being bent in elbows, take a detour and return to an initial position).
3. The basin has to be in the lower point most low (lower than a parallel).
4. The movement is made also quickly up, as well as down. At the same time weight is transferred to all foot again, and hands fall.

Important! Squats in style to "hint" well train heart and increase endurance, but forces do not add. It is possible to replace with them run, it is only necessary to carry out them extremely carefully.

In sumo style

This type of squats well loads muscles of legs and studies the internal surface of hips as it is carried out with broad setting of legs:

1. Become exactly, a foot most widely, socks are developed on 45 °. To define optimum setting of legs, extend hands in the parties. Your elbows and socks have to be on one vertical line.
2. You hold the case exactly, shoulders are developed. Begin to fall slowly down.
3. In the lower point the hips have to make a right angle with a shin. The case bends a little forward, and the basin is taken away back. Socks should not be wrapped inside, and knees to go beyond the line of socks.
4. Exhale and slowly come back to a starting position.
5. Execute 10–15 squats, having repeated 3–4 times.

If the flexibility allows, then it is possible to lower a basin a little below than a parallel. So best of all muscles stretch and strain, but the probability to get injured on a knee joint considerably increases.

Video: Differences of squats of "sumo" and "plie"

In plie style

On technology of performance it is very similar to the previous view with only one difference that in the lower point the case keeps perpendicular to a floor and the basin is not taken away back:

1. Accept a starting position as it is described above. Strain press muscles.
2. On a breath slowly fall. Without extension it will be initially extremely difficult to hold a straight line back in the lower point therefore at first squat so deeply as far as to you allows to make it an equal back. Through time you will be able to execute the correct squat.
3. On an exhalation slowly come back to a starting position.
4. Execute 10–15 squats, having repeated few times.

With burdening use

The types of exercise described above can be carried out with weighting. The first is usually carried out with a signature stamp or a bar, the second — with a dumbbell.

If you squat with a signature stamp:

1. Place a shell on shoulders (on trapezoid or deltoid muscles).
2. Begin to carry out a squat. You hold a back equal, the look is directed directly, the basin is taken away back. Weight on all foot.
3. Having reached the lower point, come back to initial.
4. If you wish to pump over better muscles of buttocks, lower a basin a little below than a parallel.

At squat with a dumbbell:

1. Accept an initial position as it is described in squat in plie style. You hold a dumbbell for the bases of pancakes in hand.
2. Falling down, you hold the case vertically. The dumbbell moves parallel to it at small distance.
3. Slowly come back to a starting position.

With a bar

Before beginning to carry out this exercise, it is necessary to decide on the weight which needs to be lifted. For this purpose it is worth learning the weight. This figure will also be that required size. If you carry out such exercise for the first time, then choose weight less:

1. With a bar on a back. Arrange a bar signature stamp on a rack at the level of shoulders. Load it. Remove a shell and place it on trapezoid muscles of a back. Otshagnite from a rack. Make so many squats on how many there will be enough forces (to carry out a classical squat). Do rest upon return to a starting position if there is in it a need, but do not remove a bar from shoulders.
2. With a bar on a breast. The shell is located on front deltoid muscles. In this case the press is more loaded, and it is less than the probability to injure a back. Prepare a bar, take it direct hold and place on a breast. At the same time the body has to be equal, a foot to stand at shoulder length, and the press intense. With a deep breath begin to fall down until hips become parallel to a floor. Basin is taken away a little back. Come back to a starting position and exhale.

Learn in more detail about how to squat with a bar on shoulders and also on a breast.

3. With a bar in a wide rack. Place a shell on a back, holding it direct hold and on convenient width. You hold the case exactly, a foot put widely and develop socks in different directions. The back is a little bent in a waist, the press is intense, elbows are taken away back. With a deep breath begin to fall slowly down while hips do not form a right angle with a shin. Come back to the initial point and exhale.
4. Overhead projector. Unlike are usual squats, in this look the bar keeps not on a back, and over the head. A shell arrange on a rack and sit down under it. Remove from racks and step back. By force of muscles of hands lift a shell over the head, having straightened extremities. You hold a signature stamp wide direct hold. Execute a classical squat. Incline the case a little forward, and take away a basin back. The look is directed forward. Return to a starting point.

Whether you know? Among women the greatest number of times the sportswoman from the Netherlands Maria Strik sat down (with a weight). Keeping weight in 130 kg, she executed 29 squats in two minutes.

Squats attacks

To diversify the trainings, it is possible to carry out squats with attacks:

1. Take away one of the lower extremities back and rest its small pillow against a floor. The main weight — on the working leg perpendicular to a floor. Put hands on a belt. Holding the case equal, begin to fall down to the moment until the working extremity is bent in a knee at an angle in 90 °, and the knee of the second will not be closest to a floor. Return to the initial point.
2. With dumbbells. To similarly previous option, only in hands there have to be dumbbells and hands are lowered along a trunk. The attack can be done both back, and forward.
3. The Bulgarian. Also assume existence of dumbbells and still a bench. The bench has to be a little lower than knees. Settle down a back to a bench at shin distance. You hold dumbbells in hand. Place one leg on a bench a rise zone. You hold the case equal, press muscles intense, and direct a look before yourself. Slowly bend a working leg until the hip is parallel to a floor. The knee of the second leg has to concern or be slightly higher than a floor. Slowly become straight. Make 10–12 times on each leg, having repeated 3–4 times.

Get acquainted more in details with technology of performance of the Bulgarian squats.

The table of squats for weight loss for a month

There is a version of the program of a 30-day training which is considered optimum and at the same time quite effective. It looks so:

If someone considers that he is not able to take out such loading, then for them we offer a little simplified complex:

In both options the total number of squats needs to be broken into four approaches with a break between them at least in a minute (5 minutes are desirable). Squats have a big advantage before other types of exercises: time for performance to be spent at least, and calories are burned enough. Therefore if you have a busy day, it is enough to allocate on half an hour in the morning and in the evening for performance of squats, and your body will soon take the desirable form. The main thing is to carry out everything qualitatively and regularly.

Responses

There will be a sense, of course. It is correct to squat to work for buttocks it is necessary as if you want to sit down on a stool behind you. I.e. kind of to put aside a bottom back, and knees that did not come strongly forward at all, did not act over foot. Otherwise you will work for the front surface of a hip, but not for buttocks. Sorry, thighs will grow, and the bottom will remain flabby. It is the main mistake almost at all in this exercise. Also it is necessary to watch a back that remained a straight line, for this purpose of course the mirror is necessary.

Margarita in admiration

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