Squatting is one of the basic exercises in fitness. Depending on the squat technique, during the workout, the muscles of the buttocks, quadriceps, and to a lesser extent the calf muscles, as well as all the small muscles of the lower body are involved, in addition, the back and abs are involved. Experienced athletes know how to regulate the work of certain muscle groups during squats to provide the right load in the right part of the body.
Instructions
Step 1
Squatting is an exercise in which a person lowers their torso downward while bending their knees. There are many variations of the squat that involve different muscles to varying degrees. The right exercise is selected depending on the goal and type of sport: for example, there are powerlifting squats - the deepest and most difficult, they give the greatest load on the muscles. Squats are used by bodybuilders, fitness fans, weightlifters, this exercise is even included in the basic gymnastics complex, which is often carried out in physical education classes in kindergartens, schools and other educational institutions, sports sections.
Step 2
Squats have a whole range of different effects on the body: they increase blood circulation in the pelvic area, which stimulates the acceleration of metabolism and helps get rid of cellulite; they burn a huge amount of calories; they contribute to the formation of a beautiful posture; and most importantly, they strengthen the muscles, thereby making a person stronger, more enduring, more mobile, while the relief of the lower body becomes clearer and more expressive.
Step 3
Most of all during classic squats, when the buttocks are laid back, the back is straight, the feet are parallel, and the heels do not come off the ground, the quadriceps - large muscles on the front of the leg - and the gluteal muscles work. If you spread the socks a little to the side, and tilt your back forward (without rounding), you can increase the load on the buttocks. The wider the legs are spread, the less the external muscles of the thigh, located on the sides from the outside, are involved, and the more quadriceps are included. Wide squats with toes spread apart - plie - work the inner thigh. With shallow squats without additional weight, the rest of the small muscles of the legs, including the calf, are less involved. The deeper the squat and the greater the weight, the harder the squat is given and the greater the load on the calves.
Step 4
Also, when squatting, the back works, even if there is no additional weight: you have to keep your posture straight, which makes the back muscles tense and strengthen. The press is also involved during the exercise, although only slightly.
Step 5
The deeper the squats and the more weight, the stronger the muscles grow - this helps to create the desired relief. More intense, but less heavy and shallow squats increase muscle endurance, strengthen them, but do not contribute to their increase.
