Squats for the buttocks: the program for a month

There are a set of effective exercises that when regular performance provide a surprisingly beautiful result in the form of elastic buttocks, shapely legs. Of course, against the background of malnutrition miracle did not happen, but if you stick to a healthy diet and not overeat sweets, it is possible to achieve a stunning effect! Squats for the buttocks are important in the long run. They form an attractive figure.

Squats for the buttocks are the basic exercises involving first the inside of the thigh muscles of the buttocks and then later hamstrings and quadriceps. Depending on how the technique is done the exercise, shifting the load on certain muscles. But in any case, the goal - the maximum load the muscles. This will contribute to development of hormones for muscle anabolism, as well as improve blood circulation in problem areas. After all, poor circulation greatly affects the buttocks - it encourages the development of cellulite.

Squats with dumbbells

This type of load generally squat inner femoral portion then gluteus muscles and hamstrings.

1. Put on your feet shoulder-width apart, expanding at the same socks, head and back to keep straight.
2. to hold the dumbbell with both hands so that the weight on the imaginary axis passing through the center.
3. crouch down so that your thighs are in a position parallel to the floor, on the inhale and exhale return to the starting stance.
4. Repeat at a pace that depends on the weight of the dumbbell 15 repetitions for 4-5 sets. The easier it is to squat - the faster pace should be. Better to take a heavier weight if you feel that you can do 15 repetitions with ease. The last 3-2 replay is decisive. It is they who make the muscles grow and fat burned. For this effect lies mechanism growth hormone as a result of changes in the muscle fibers by physical stress.

An advantage of this exercise in combination with others, as important basic movements obviously. After all, for a beautiful figure to train the muscles. Therefore it is better to follow a regular exercise program for the whole leveling feet. A regular squats for glutes to help cope with the task of avoiding the growth of the quadriceps, in another way are called quadriceps. Afraid of "siphon" has no meaning for the girls or women because the female body does not produce as much testosterone, needed for an impressive amount of muscle as the male body.

with a barbell squat

Such an squat displace load focus more on the glutes and quadriceps muscles, affecting at the same time and the inside of the legs.

1. The feet are shoulder-width apart, toes deployed in different directions. Back straight, chin raised.
2. The bar on the rear delts. Too high planting boom provoke tilted too far back down at the squat. A too low - is fraught with a wrist injury. That is, the bar should be positioned comfortably.
3. In an effort to breath.
4. Repeat as 4 sets of 12-15 times.

What are the muscles and joints involved in the work at the squat?

In this type of exercise is easy to understand that muscles work the inner thigh, buttock and soleus. When you squat with dumbbells load with quadriceps almost removed. But with the bar - on the contrary, are connected and quadriceps leg muscles. It is preferable to do sit-ups for the buttocks with a dumbbell. It is a physiological exercise, that is correct, because the load from the back and loin is removed, while, as the bar on your shoulders compresses the top. Also, the knee will not be damaged, certainly, if the squat with dumbbells, because the motion vector will be natural, right.

The nuances of performing squats

It should be noted that the squat for the buttocks must be carried out with strict observance of the implementation exercise equipment. If you picked up a dumbbell body body leaning forward, it means that the underdeveloped leg muscles for the weight taken. There is a little secret - the more expand socks, the less likely to escape during the ascent. Also, do not forget to strain the abdominal muscles at all exercises, not only during the squat. After all, a strong torso also affects the quality of equipment. This will help ensure sustainable, stable position. Wide squats should not be too deep, quite a position in which the hips are parallel to the floor.

different number of sets and reps can have sets of exercises, including squats for glutes. The program is selected individually, depending on the purpose. As a rule, for strength and relief enough 10-12 reps, but each has its own this number. It depends on many factors.

In any exercise, especially in the base, as well as sit-ups, you need to keep your back straight, do not slouch in any case! Heels should be fully in contact with the floor, the focus is just on them.

It is advisable to choose a tempo: when lowering the down count to 3, with the rise - up to 2. It is possible for exercise to monitor the pulse so that it remains not less than 80 beats per minute. Rest between sets for this you need no more than one minute.

in the style of running squats

When running in the squat style and loaded with all of the above groups of foot and buttock muscles are connected as arms and the muscles of the body. On a not a quick run to the one place you can spend about a minute. 1) The feet shoulder width, in the hands of a dumbbell.

2) Keep your hands on your hips level and a little sit down.

3) Take turns to lift her knees in front of him at the waist level.

Squat on one leg

To improve blood circulation and tightening of leg muscles and large gluteal useful is another useful exercise - squats on one leg. The most aesthetic area that will show the sports figure in any outfit - hamstrings. Just it will be the most loaded when performing this type of squats for glutes. Monthly accounting training program, it is necessary to include in it an exercise.

perform a simple technique. So, how to do sit-ups for the buttocks on one leg? Put a foot forward, a second ago. Sit down quietly down and bend the legs at the knees. The castle lay down their arms in front of him. After that, move the body's center of gravity back, straightening the knee front legs. Going up to the starting position, slowly exhale. Then stay in the original position and repeat. squats cycle can be repeated fifteen times three or four approaches. Alternate legs, changing the load from one to another, you can either during exercise or after the approach on one leg.

This exercise can leave behind a strong muscular tension. To a little "shake up" leg muscles, you need to make a short stretch. You can just raise high on the leg line, holding a flat back, reach for the socks. In this position stay 50 seconds for each leg. If the remaining forces, then add exercise to the body twisting. After all pumped up press, strong muscles of the body only push to improve training results.

squat program to achieve the beautiful forms of power and relief

How to build buttocks squat? First, you need to set a goal to become stronger. In the first week it is recommended to do three sets of 15 times on the second week - with the same weight for 4 sets. In the third week, you can increase the weight, but to reduce the number of repetitions: 4 sets of 12 times. On the fourth week, you should try to sit down with a lower weight, but up to a maximum. Do not forget that the muscles adapt to any load. Therefore it is recommended to use in a variety of weights, number of sets, reps and exercises in general. The most important thing - to load them intensively, then the result will come soon. Improve the figure squats for glutes, photos in bathing suits will be pleasing to the eye.

Squats for girls are not limited to style plies with the general arrangement of the legs. There are plenty of other options. squat program can be different: on one foot, with a narrow arrangement of the feet, classic style. It all depends on the purpose and the type of shape you want to achieve. To have strong quadriceps when toned and strong legs, plie squats recommended.

What is the amount of calories burned during exercise? Regular intense power load may take extra 500-560 kcal. Squats with dumbbells or with a wide arrangement of the legs can help burn about 800 calories. This figure is the minimum. It depends on the number of sets and reps. The main thing - to feel the strain in the muscles and does not harm himself wrong technique. With proper implementation of squats provide excellent results for the buttocks. Reviews of the figure will be only positive.

Contra squat

If there are no problems with the well-being, health, then perform these exercises can and should be. However, there are a number of problems that are incompatible with squats:

• ankle injury, hip, knee caps;
• state of chronic overtraining;
• muscle pain, inflammation, rabdomilioz;
• body weight, significantly exceeding the norm - because of the high pressure on the knees and joints when squatting.

The use of sit-ups

Everyone knows exercise - squats for glutes. Responses about him are numerous and usually positive. Many of the girls noted for yourself weight loss, body toning, and result in a new quality of life. Significantly change the shape and pull ups for the buttocks. Photo "before" and "after" confirm this. Combined with food rich in vitamins and trace elements, harmless to the body, it is possible to achieve the desired shape. The main thing - to put the goal to which you can go, and achieving, set higher goals. Thus, in the process of training is formed discipline and willpower, as athletes notice. Always important to remember your goal, never give up, fight and move forward!