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Everything You need to know about squats for beautiful priests!
Squats — a great way to support the legs, hips and butt in good shape. Does not require any additional devices and a lot of space — it is a universal workout that can be performed anywhere!
Thirty six million six hundred twenty three thousand seven hundred forty one
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.
Eight million one hundred seventy thousand two hundred eight
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 implementation
Exercise is working the lower body: legs and glutes. But watch out also for the top:
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.
Fourteen million six hundred twenty eight thousand seven hundred twenty one
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.
Sixty one million thirty four thousand eight hundred nine
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.
Eighty two million seven hundred sixty five thousand one hundred twenty nine
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.
Twenty three million one hundred forty six thousand seven hundred
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.
Sixty eight million nine hundred seventy nine thousand seven hundred ninety four
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.
Sixty one million seven hundred eighty three thousand one hundred twenty one
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.
Ninety eight million four thousand seven hundred eighty seven
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.
One million two hundred fifty three
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.
Twenty five million four hundred thirty nine thousand four hundred ninety three
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.
Seventy three million eight hundred fifty eight thousand thirty three
Jumping as high as possible, do the exercise at the highest pace. But at the same time ensure that the squats were deep.
If you find this too easy:
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Source: lifehacker.ru/2015/08/26/100-high-effective-squats-for-lean-legs-and-firm-butt/
Thirty six million six hundred twenty three thousand seven hundred forty one
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.
Eight million one hundred seventy thousand two hundred eight
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 implementation
Exercise is working the lower body: legs and glutes. But watch out also for the top:
- tighten your stomach;
- straighten your back;
- look straight ahead.
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.
Fourteen million six hundred twenty eight thousand seven hundred twenty one
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.
Sixty one million thirty four thousand eight hundred nine
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.
Eighty two million seven hundred sixty five thousand one hundred twenty nine
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.
Twenty three million one hundred forty six thousand seven hundred
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.
Sixty eight million nine hundred seventy nine thousand seven hundred ninety four
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.
Sixty one million seven hundred eighty three thousand one hundred twenty one
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.
Ninety eight million four thousand seven hundred eighty seven
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.
One million two hundred fifty three
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.
Twenty five million four hundred thirty nine thousand four hundred ninety three
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.
Seventy three million eight hundred fifty eight thousand thirty three
Jumping as high as possible, do the exercise at the highest pace. But at the same time ensure that the squats were deep.
If you find this too easy:
- repeat complex (1-3 times);
- take the weighting (dumbbells, bottle, zucchini or Chihuahua).
published like, share with FRIENDS! -
www.youtube.com/channel/UCXd71u0w04qcwk32c8kY2BA/videos
Subscribe -https://www.facebook.com//
P. S. And remember, only by changing their consumption — together we change the world! ©
Join us in Facebook , Vkontakte, Odnoklassniki
Source: lifehacker.ru/2015/08/26/100-high-effective-squats-for-lean-legs-and-firm-butt/
