10 10 —squats for beautiful legs and buttocks Bashny.Net

 

Squats — a great way to maintain lower body in shape. It is natural for the body exercise requires no additional equipment and at the same time engages many muscle groups. But to do 100 regular sit-UPS — pretty boring and the power of a few. Another thing — the 10 at 10!

This set of exercises will take less than 10 minutes, and the result will be noticeable within 1-2 weeks.
 

 





Safety

Before starting the make sure to the workout: it will help to make the muscles more pliable, and the training more effective. Plus, it will reduce the possibility of damage to the joints. For the best gluteal squats you need to perform as deeply as possible. To avoid damage to knee joints, do not make sudden movements.

General guidelines for the implementation of the Exercise is working the lower body: legs and glutes. But watch out also for the top: push your abdomen; straighten your back; look straight ahead. Perform each exercise 10 times with minimal rest breaks. Additional equipment is not necessary. In fact, do not even need form. If your clothing does not hinder movement, you can perform this complex anywhere: at home, at work or on vacation.

1. Regular squats

 





 

Regular squats improve the condition of all the muscles of the legs. Go down as low as you can. But make sure that the spine was absolutely straight. The angle of the back should be about the same as the shins. Weight evenly distributed between the heel and toes.

2. Plie

 





Plie helps to make your legs slender and your buttocks more rounded. Expand the socks to the side. Ideally, you should form one line from a stop, but the angle of the turn depends on your flexibility and coordination. Smoothly lower yourself as deep as possible, feeling the tension inner thigh. Keep your head down and not look at your feet.

3. Squats and leg lift to the side

 





 

In addition to the leg muscles, leg lift to the side includes to work obliques and lower back. Lift the leg as high as you can without tilting your body to the side. Do 10 repetitions, alternating legs.

4. Carousel

 





The rotation of the pelvis allows you to work deeper inner thighs. Dropping down to the right foot, up through the left. Change the direction. Go down as deep as in a normal squat, and keep your back straight.

5. Squats and leg lift back

 





Leg lift from a standing position allows for further elaboration on the rear surface of the thighs, buttocks and abdominal muscles. Don't forget to ensure that the back during squats was straight. Do not lean forward when you take your foot back. Do 10 repetitions, alternating legs.

6. Deep squat with triple spring

 





Regular squats, complicated swing at the bottom. Squatting deep down, move the pelvis up and down with an amplitude of not more than 10 cm Then slowly return to starting position. Despite the tension in the legs, try to avoid jerking while lifting.

7. Sumo + kik

 





A deep squat, and then lift and rotate legs in a circle puts an additional burden on the muscles of the buttocks and the inner and rear thighs. Lift the leg about 45 degrees. Try not to bend your leg while lifting and your back during deep squats.

8. Squats to the side

 





From the starting position (standing) take a step to the side and descend as deep as possible. Try to put legs as widely as possible. This will allow to study the inner side of the thigh and lower buttock muscles.

9. Squats skier

 

 




A springy motion in the bottom position deeper than the working hamstring. Deep squatting, make two swing basin with a small amplitude and return to starting position. In the hands of "take" imaginary ski poles, but don't do jerks.

10. Squats with jumping

 





The final plyometric exercise: deep squat jumping with. Plyometric exercises help to form a harmonious figure and avoid petersmith buttocks. Jumping as high as possible, do the exercise at the highest pace. But at the same time ensure that the squats were deep. published

 

P. S. And remember, only by changing their consumption — together we change the world! ©

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Source: vk.com/healthonrawfood?w=wall-66289715_2523