Than squats to men and women are useful

Squats are important exercise and for the general physical development, and in strength sports. It is included practically in all programs of physical training including for professional athletes. Let's consider, than these exercises are useful to men and women whether there are contraindications to them what types exist and as it is correct to carry out them.

Influence of squats on health

Squats bring a lot of benefit both for strong, and for a weak half of mankind. This exercise should be able to be done correctly, otherwise you do not receive all advantage and can even do much harm to yourself. The wrong technology of performance is most dangerous to knees. However and at the correct performance of deep squats, especially with weighting compounds, there is strong load of knees and a waist therefore it is important to listen to reactions of the body.

And here for heart the influence of such exercises is ambiguous. On the one hand, it is load of an organism, and with another — they promote improvement of a blood-groove and are useful at ischemia and arrhythmia. At people with weak legs quite often weak heart, and squats perfectly strengthen both.

Whether you know? There is a set of exercises of doctor Bubnovsky for treatment of cardiovascular diseases which joins squats, feasible push-ups and lifting of legs from a prone position on a back. At the end of its performance pressure returns to normal.

Advantage

These exercises bring to both women, and men the following pluses:

1. Promote acceleration of a metabolism and burning of calories, help to get rid of fat deposits and cellulitis.
2. Train breath, heart and endurance.
3. Men at their performance can perfectly pump up quadriceps and other muscles of legs and also buttocks, a bottom of a stomach and a back for what it is recommended to use weighting compounds when performing these exercises.
4. Tighten muscles, give symmetry to a figure. Most of all they influence muscles of legs, tighten buttocks and a belt.
5. Well influence a bearing.
6. Increase flexibility of legs and a lower back.
7. Well influence work of bodies of a small pelvis, than help production of hormones.
8. Positively influence a cardiovascular system, normalize a blood-groove.
9. Prepare an organism for other power exercises.

If you sometimes are engaged in squats, but did not notice the expressed result from trainings, then it is worth thinking whether enough often you carry out these exercises. They are useful also in such execution, but the effect will be only at their regular use.

Undoubtedly, the efficiency of such exercises depends on correctness of execution, the number of approaches and number of executions.

Harm

Incorrect performance of the technology of squats can have negative effect:

• to injure knees, to cause in them pain.
• when using weighting compounds the wrong bearing increases risk of traumatism.

Squats is one of effective exercises for pumping of legs.

To all other women should be especially careful with these exercises:

1. Deep squats, even give big load of knee joints and a back at the correct performance. Such execution of exercises can cause deformation of joints of knees and damage very much to appearance of legs.
2. At women strongly increases pressure upon bodies of a small pelvis and a neck of the uterus. Such exercise is not always desirable at pregnancy therefore it is desirable for woman to get about it advice of the doctor.
3. Performance of a large number of deep squats long squeezes vessels that can promote appearance of a varicosity.

It is important to the women who are concerned about beauty of the figure not to pump over buttocks. For this purpose legs need to be put on width of shoulders, it is possible a little more widely. Depth should not be below parallel position of hips. Excessive loadings can cause veininess of legs which acceptable looks at the stronger sex, but is not especially esthetic — at women.

Important! From excess traumatism uberezhyot warm-up. Before such occupations it is recommended to jump on a jump rope and to warm up shins.

Contraindications

To this in general improving exercise there are also bans:

• injuries of joints and bones of legs and also backbone;
• the operations undergone on above-mentioned parts of a body;
• backbone diseases (scoliosis, hernia, sciatica and so forth);
• the second half of pregnancy and threat of an abortion;
• a number of cardiovascular diseases (varicosity, heart diseases at which loadings and so forth are undesirable).

Also it is necessary to refrain from similar occupations at exacerbation of chronic diseases, cold, flu.

How it is correct to squat

To squat it is correct, important to adhere to the following recommendations from professionals:

1. Before performance of a set of exercises on squats make warm-up to warm muscles. Surely when performing warm-up it is necessary to warm joints. If you plan to squat with weighting, then it is necessary to execute 2 warm-up approaches without weight or with small weighting on a large number of repetitions. It is necessary for improvement of blood circulation in legs and joints.
2. Do not round a back — it leads to additional strong load of lumbar department of a backbone. Try to hold a back directly. For this purpose you look directly and slightly up.
3. Socks and knees have to look in one party. It reduces load of joints.
4. Rising at squats, do not move knees inside.
5. When you carry out exercise with a bar, put a shell from above of a trapezoid muscle, but not on a neck.
6. Do not raise a heel from a floor surface.
7. Make a start only heels, socks it is impossible to make a start. If does not leave, enclose under heels something (for example, pancakes).
8. You watch that knees did not go beyond socks.
9. It is necessary to monitor breath: an exhalation — on rise, a breath — at the movement down. To take a breath on three quarters of the maximum inhalation, to hold the breath during squat, to rise on an exhalation.
10. Trainings it is necessary to build of several approaches approximately on 10 times everyone. Gradually increase the number of approaches and vypolneniye.
11. The training should be conducted at slow speed, sharp movements, breakthroughs should not be. Over time speed can be increased, but reasonably. For combustion of fat the exercise is carried out at slow speed.

Important! Breakthroughs, sharp movements, high speed can lead to balance loss that promotes getting injured. Especially joints of knees can suffer.

When performing squats it is necessary to consider a number of nuances:

• the more widely legs are located, the more there is load of buttocks;
• at narrow arrangement of legs there is more load of quadriceps;
• the squats are deeper, the load of buttocks is stronger;
• the stronger feet are developed in different directions, the muscles of buttocks work more.

Video: How correctly to squat in sport it is desirable for Beginners to begin occupations without weighting compounds. Any loading has to be gradual. Squats with a bar can be done only by the corresponding sports preparation.

Options of the most effective squats

There are different types of squats on arrangement of legs and use of the apparatuses which are making heavier this exercise. Let's consider the most effective of them. After their development it is possible to begin to be engaged in more complicated options, for example, in squats on one leg pistol.

Get acquainted with the main technicians and rules of squats.

With a bar on shoulders

Such weighting of squats promotes extension of muscles of quadriceps. Also muscles in a waist and buttocks work. The back is tried to be held directly, without inclination forward.

Video: Squats with a bar

Carry out exercise as follows:

1. To put legs on width of shoulders.
2. To take a bar signature stamp the average successful fellow (it is slightly more, than on width of shoulders), to remove it from racks and to arrange in an upper back. Feet have to stand completely and strong on a floor. To raise the head up, to hold a back directly.
3. To bend legs so that hips were parallel to a floor.
4. To hold situation several seconds. To return to an initial position.
5. Only professional athletes of low growth can carry out exercise.

Important! Do not put a bar on area of a neck at all. It can lead to a serious trauma.

With a trep-bar

This type of squats is suitable for those who did not master squat with a bar, but wants to seize given the equipment. Use chatter bar gives load of buttocks and quadriceps and also of trapezoid muscles of a back. Exercises with such shell are not especially popular as there is a need in chatter bar, but need available of racks and a power frame disappears.

It is good to do exercises at problems with a backbone as the classical equipment in that case does not approach. Load of a backbone at squats about chatter bar not such big. Carry out exercise as follows:

1. To rise in the middle chatter bar, to lower hips parallel to floor level, to slightly bend legs in knees. To undertake strong shell handles. This starting position.
2. To straighten knees and hips, placing at the same time emphasis on heels, that is to become straight to the utmost.
3. To return to a starting position.

Learn how it is correct to do frontal squats with a bar.

Semi-squat

This partial squat. Semi-squats allow to undertake a raising of heavier weight. At its performance the load of knees and a lumbar part of a back is less. Exercise is similar to squat of sumo: to put legs on width of shoulders and to develop knees in different directions. Difference is that it is necessary to fall not really low — knees have to be at an angle about 110-120 °.

Sissi

This exercise well studies the lower part of quadriceps. When performing such squat it is necessary to make a deviation back as much as possible, but hips and a trunk have to be on one line. Not to lose balance, it is possible to adhere a hand for a back of a chair or other support.

Such movement is similar to leg extention on the exercise machine. If trainings for any reason stop (a holiday, a business trip), this exercise will help not to get out of sportswear while there is no opportunity to carry out a set of exercises fully.

Plie

This exercise well studies gluteuses and an internal part of hips.

At its performance it is necessary:

1. Legs to arrange so that they stood more widely, slightly coming for width of shoulders. Socks need to be developed outside on 45 °.
2. To bend knees a little, to tighten muscles of a stomach, to pull in buttocks. To put forward a basin in the direction before itself and to hold this position. To hold a back directly, not to squat deeply.
3. To return to an initial position, but completely not to straighten knees.

Curtsey

This exercise well studies buttock muscles.

Its following performance:

1. To cross legs.
2. To take away at a breath a basin back.
3. To bend legs on 45 ° in knee joints.
4. To move body weight on the leg located ahead. The leg behind should not reach a heel floor level.

Whether you know? Squats allow to burn about 130-270 kcal in 20 minutes. For more exact calculation it is necessary to increase the body weight by coefficient 0.095 and for time spent on exercises in minutes.

Set of exercises for 30 days

This complex consists only of squats. It perfectly will help to tighten a figure at daily performance. Every fourth day of a complex should be given itself rest, but the men who are carrying out squats with a bar can train every other day. Squats should be carried out in 3–5 approaches and to gradually increase number of the carried-out exercises. Men can give between approaches to themselves 1 minute of rest, and women — 2 minutes.

For pulling up of different groups of muscles at squats it is recommended to change setting of legs and to use not only classical squats. It is optimum to men to put legs narrower, studying quadriceps. For a figure it is better for women to use broad setting of legs (plie) for pulling up of buttocks and symmetry of hips. If squats are well mastered and began to be carried out easily, it is possible to begin to use chatter bar or a bar. Men can use weighting compounds (bar or dumbbells) from the very beginning to pump up not only a lower body.

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

The table of a complex for women:

As we see from the table, women in the first day should make 50 squats in 4 approaches, and by the end of month — to finish their quantity up to 240 times. Men are recommended to add one more approach and to begin with 60 times, and for the 30th day already to be able to execute exercise of 300 times.

The weakened people can begin this complex with only 30 squats and to finish it up to 145 times. In it the period it is necessary to adhere to a balanced diet that the organism received enough protein.

Whether you know? In Denmark the long research of a large number of people was conducted and the dependence between thickness of a leg and a condition of heart is defined. At people with small volumes (less than 56 cm at a hip) the bigger quantity of cardiovascular diseases was observed and also the increased mortality took place. It follows from this that increase in muscle bulk of legs protects from risk of developing of diseases of heart and prolongs life.

Correctly executed squats are useful to men and women, both for a figure, and for health. However in the course of the occupations, especially at deep execution and with weighting compounds, there is strong load of knees. Therefore at emergence of painful feelings it is necessary to stop exercises and to see a doctor. There are also contraindications, and women should be attentive when performing squats. And in order that it is good to tighten buttocks and muscles of legs, the monthly set of exercises is developed.