Squats: 30-day program for women and men

To date, the most effective exercise for weight loss are considered squats. Indeed, this unique exercise allows you as soon as possible to bring the figure in order to get rid of cellulite and make the body more flexible. But this is only one side of the coin.

It is necessary to take into account the difficulties that have to be overcome, as long as you train yourself to perform regular squats. The program for 30 days - it is an opportunity to test yourself. Every day, your body will change, losing the extra weight. Bonus will acquire beautiful posture. But that's not all. Accustom themselves to regular physical activity, you will increase self-esteem, mood lift and gain good spirits.

The obvious choice of

Programs for self-training today, very much. Why many beginners and experienced athletes choose squats? The program for 30 days - it is an opportunity to accustom themselves to the daily physical training. Once the basic technique is mastered, and the results will start to bear fruit, you will understand how this exercise effectively. Of course, by themselves extra weight does not melt, it will have to work hard. Especially difficult will be the first 10 days, then the body will start to get used to.

The facts that speak in favor of squats

The most natural movements, which few people cause difficulties - it squats. 30-day program is designed both for beginners and for professionals, so it can come to any man. So, strictly follow the facts:

• The first effect, which is observed every athlete - is to improve the health and vitality tide. This suggests that better blood begins to circulate through the body. Anyone who is somewhat familiar with the physiology, knows that to get rid of cellulite is the most powerful weapon.
• to lose weight it is essential to the metabolism going as fast as possible. And in this you just help squats. 30 days The program facilitates the passage of food through the intestines, and hence the weight loss process is active.
• Many beginners think that the load is only on the legs. In fact, her whole body feels.
• It is imperative that perform squats can be anywhere. When the busy schedule they can do at lunch time in the toilet.
• Posture beauty queen - another bonus of squats. Strengthening back muscles and the press forms an excellent muscular system, thereby avoiding back pain after prolonged use at the table.

Which muscles are working

Today, one can find a large amount of literature, which describes the program "30 days of sit-ups." Before and after training (even purely visually) the results are very impressive, which is an incentive for most beginners. Wanting to become the same, we will bravely put on a sweat suit and get down to business. Program is designed to pump most of the major muscle groups. It quadriceps, calf, psoas, soleus and posterior group of thigh muscles. Do not forget about the buttocks, on which work is the main goal of every girl. For the sake of round and taut priests usually afoot program squats for 30 days. Reviews emphasize that in 15-20 days you will see results and do not want to stop working on your body.

Terms of exercise

If you never went to the gym, it is necessary to turn to a fitness instructor for advice. squats program for 30 days for the girls will be effective as far as it will run correctly.

• Be sure to pay attention to every movement. Better to do less, but the most correct, than the allotted number of times, but without the full calculations.
• Be sure to keep your back straight.
• When performing deep knee bends buttocks should be flush with the feet. It is very difficult.
• Pay attention to the feet. They must be firmly pressed to the floor.
• Breathing. It beginners usually do not pay any attention, and very vain. The more even and deeper it is, the better is the oxygen saturation of the body.

The different types of squats

In total there are five. Each of the varieties optimally exert a certain type of muscle.

• Classic squats. They are aimed at all the muscle groups equally. To correctly perform with your feet shoulder-width apart, parallel to each other. Now bend your knees, lowering the hips as far as possible. It will take the main position, squeezing your buttocks at the same time.
• Squats on a narrow leg. In this case, keep the legs and feet together, hands in front of chest, that they help to comply with the necessary balance of the body. As you exhale, bend your knees. There is one rule: the angle should be 90 degrees. Smoothly return to a starting position.
• Squats with a tap of his feet. Starting position similar to the previous one. Slowly lower, then rise, placing one foot back.
• Squats with a side arm leg. Initially the legs are located parallel to each other at shoulder width. Sit down as deep as possible, and then begin to rise slowly. Straightening up, take the leg to the side.
• The most sophisticated and effective - squat sumo wrestler. Widely arrange legs, socks look to the sides. Hands raise to the level of the chest to keep his balance. Smoothly descend down and then straightened.

Standard program for women

It is a complex of five exercises for daily workouts. They do not take more than 15 minutes, and every fourth day will be output. Super-program sit-ups for 30 days is a test of your motivation and willpower. So, the first day to perform 6 exercises each species. If you can not squat very deeply, so do as you can. On the second day the number increases slightly, making it 10 times already. Third day - 6 times, but the two approaches. The first block is finished, the next day - a holiday.

On the fifth day, you need to do 5 times for 3 sets. On the sixth = 10 times each species. On the seventh repetition -2 to 8 sit-ups, and the next day off again. Next scheme is repeated three days the load is on the rise, and the fourth - the output. We present a handy chart that will give you full information.

squats program for 30 days for men

The strong point of mankind usually aims not only to tighten the buttocks, but also to pump up muscles. Therefore, men additionally use different weights: bottles with sand, barbells and dumbbells. Start with lighter weight, gradually increasing it. Also added, hopping technique. In this case, instead of a smooth straightening you want to jump.

The scheme is quite simple. On the first day of training, you start with 50 sit-ups. Then, each day added 5 times. The second day-55, last package 60, and the fourth - the output. After we add the output of 10, that is, on the fifth day we will have to sit down for 70 times. The scheme is repeated to add the output to 5, and after it - 10. As a result, program "250 squats 30 days" is easily realized. At first glance, these numbers scare, but in fact, if you do the exercises consistently, every day, it turns out that there is nothing complicated about it. Many people who start training under this scheme, quickly adapt to it. Within 10-15 days, they feel an incredible surge of strength. Training becomes easier with each passing day, and soon the athletes begin to use weights to enhance the effect.

Instead of a conclusion

Squats - this is a unique exercise that can help anyone achieve their goals. To lose weight and tighten up the silhouette, build muscles and make the body more resilient, increase flexibility and improve endurance, all this is possible. You only need to follow the daily personal schedule and not skip exercise. Begin to engage in front of a mirror, so you can assess the correctness of the exercises. At the first stage the athletes so tired that this moment of little interest. However, as you begin to adapt to monitor posture and breathing, that will affect the effectiveness of the whole process.