There are many effective exercises for developing the legs and buttocks. One of them is squats. To achieve the desired results quickly, they must be performed correctly.
Squatting is one of the most important exercises in both strength sports and general physical training. In this case, the greatest load falls on the muscles of the legs, lower back and gluteal muscles.
Squatting is one of the most important exercises in both strength sports and general physical training. In this case, the greatest load falls on the muscles of the legs, lower back and gluteal muscles.
Squatting is one of the most important exercises in both strength sports and general physical training. In this case, the greatest load falls on the muscles of the legs, lower back and gluteal muscles. [box # 1]
It gives good results due to the fact that it is multi-joint and involves a large number of large and small muscles in the work.
It gives good results due to the fact that it is multi-joint and involves a large number of large and small muscles in the work.
It gives good results due to the fact that it is multi-joint and involves a large number of large and small muscles in the work. [box # 2]
Basic rules for squats
The main conditions for correct squats are a straight back, support on a full foot without lifting the heels and the exclusion of the knee extension in front of the toes. In squatting, the line from knee to foot should be perpendicular to the floor, while the body should not be tilted forward too much. You need to watch while squatting straight in front of you. While squatting, inhale, while standing up, exhale. The knees should not turn inward.
All this is important not only to obtain a quick result, but also to exclude trauma and unnecessary stress on the spine and joints. At the same time, it should be said that the option of squats with support on only socks, although it is more gentle, carries a greater load on the joints of the arch of the foot.
At the first workouts, in order to avoid joint pain, squat should be done until the hip is parallel to the floor. As you get used to it, you can start doing deep squats. It should be remembered that squats "to the floor" cannot be done at a fast pace. This is fraught with injuries to the knee joints.
Types of squats
Sumo squat. When performing this squat, the knees are moved apart and turned to the sides. The feet remain at shoulder level or closer together. This exercise puts more stress on the muscles of the inner thighs and buttocks.
Plie squats. The legs are set as wide as possible, the toes and knees are spread apart. This type of squat also works on the inner thighs and glutes. In this exercise, you cannot squat deeply and straighten your knees, returning to the starting position.
Squats on one leg ("pistol"). One leg rises at a right angle. The support during the squat is on the other leg. Then the legs change. Squats on one leg give maximum load to all muscles of the legs, buttocks and back, and also help develop the vestibular apparatus.
Squat with one leg lunge. This is a simplified version of the pistol squat. The unsupported leg is extended forward only when standing up. This exercise is not only strength, but also cardio.
Improving the effectiveness of squats
When getting into the habit of squatting, it is right to increase the load in the exercise. Weights, dumbbells and a barbell will help with this. At the same time, not only an additional load on the arms is given, but the muscles of the legs and buttocks also develop faster. It is also possible to do deep squats. The abdomen should be drawn in, the buttocks are compressed. Delay on squatting gives a good load. It is not advisable to lift your heels off the floor for better results.
