Or goblt squats with the weight — exercises which are aimed at the development of muscles of buttocks therefore practice the beginning athletes and girls. Among female audience the popularity of such trainings is caused by formation of "the Brazilian bottom". In this article we will consider their advantage and technology of performance.
What muscles work
Goblet of squat, as well as other types of squats, intensively study big group of muscles:
- quadriceps — a front part of a hip. Are pumped over if to hold the weight along a trunk or about shoulders;
- big gluteuses — squat as low as possible;
- bicepses — if to carry out squats with the weight on shoulders;
- gastrocnemius muscles — install the weight on a back;
- waist — you hold a dumbbell in hand below a belt.
Whether you know? The kettlebell sport is noted in the Guinness Book of Records.
Advantage of exercise
Goblet squats belong to general exercises as preparation for more serious loadings. Their such useful properties are noted:
- create complex loading. At the same time and intensively study big group of muscles;
- compactness. Practice is possible also in house conditions;
- develop flexibility and mobility;
- intensively reduce calories;
- promote the general tone, tighten problem zones;
- increase press force;
- provoke growth of muscle bulk as activate testosterone work;
- train endurance;
- raise high-speed indicators as exercises are expedited and intensively;
- prepare for serious squats;
- train hands;
- races gather speed.
Important! Before a training carry out an extension.
Technology of performance
It is necessary to begin a training with the choice of "the" weight. Its weight has to be such that you not only could hold a shell, but also perform the put tasks. If you train on the program made by the instructor, then weight is already specified in it. For efficiency of trainings carry out exercises at each visit of the hall.
Learn, than squats are useful to men and women and also as it is correct to do the Bulgarian and deep squats.
The optimum number of calling — 3–4 till 10-15 times:
- Take an initial position. Legs at shoulder length, socks are directed slightly outside. Capture is carried out by two options. The first — to put the weight before itself and to lift breakthrough. The second — together with an initial position to pick up the weight at the level of a breast and to bring closer as much as possible to a body.
- Deeply inhale, and on an exhalation with an equal back sit down. Depth of squat depends on individual abilities — the level of development of flexibility and physical training. Professionals squat as low as possible. Beginners — on parallel levels. Pay attention to feelings in knees. Lower elbows down. If you do squats deep, elbows cave in under knees.
- On a breath rise. You watch that all tension was directed to heels, and knees looked outside.
- Squats for girls are effective in a complex. Squat with dumbbells near a wall with attack of a leg. Without respite begin goblt squats, having placed legs at shoulder length.
Video: technology of performance of exercise of squat with the weight If you train at home, and near at hand there is no weight, girls instead of it are recommended to use a bottle with water. Regular customers of the hall practice trainings with two weights. But such practice only for skilled.
Whether you know? In the past each circus performance included number with athletes who dashingly threw weights.
Useful tips on performance
That the training was useful and did not lead to injuries, implement the listed recommendations:
- equal back;
- you learn to tighten a tailbone forward;.
- the more amplitude of movements, the muscles stretch better. And the more intensively this process happens before the muscle manages to be reduced, the training is more effective;
- knees look in the same party, as socks;
- do not assume that buttocks were tightened forward;
- at rise at first raise shoulders, and after a basin, but by no means not on the contrary;
- having lowered elbows down, slightly press them on legs. The distance between knees will increase;
- if near at hand there is no weight, replacement with it — a dumbbell;
- you hold the weight closer to a body;
- make a start heels;
- correctly you breathe. An exhalation — breakthrough, rise, a breath — lowering;
- do not forget to fix a pose for couple of seconds.
Regular performance of squats with the weight in a combination with usual squats will allow to create a beautiful figure.
Important! Having problems with a waist, before the trainings consult with the attending physician.
Goblet ensures hard work for buttocks, and performance in front of the mirror will allow to control correctness of process and to watch results own eyes.