How to squat girls to quickly pump up and pull up the ass and for harmony of legs with weight and without weight: the technique of proper squat. How to crush a girl with a barbell, a gyer, a bar, on one leg: a squat technique, video

Tips for proper squat.

Pla-Orech is fashionable, beautiful and trend for many years in a row. But how to squat correctly to achieve the necessary results? This will be discussed in this material.

How to breathe the girl right when you squat?

Squats are effective basic exercises that are included in many training complexes. They have a positive effect on many spheres of the body:

• the joints of the legs are kneaded
• blood circulation in the pelvis is improved
• the muscles of the back, the press, the buttocks, the IRC are tightened
• the load on the heart muscle is enhanced, thereby the healthy rhythm of its operation is formed
• the condition of the tendons improves

However, you need to understand that intensive physical activity is a kind of stress for our body. And he needs a larger amount of oxygen to uniformly spacing the necessary nutrient components into all muscles and internal organs.

In order to get the expected effect of squats, you need breathe correctly During their implementation. After all, the right pace of breathing is important for many aspects:

• increases endurance, allowing you to train with great effort and number of approaches
• promotes uniform load distribution
• reduces the injuries of exercises
• helps to achieve the necessary results for a shorter period

There are two types of breathing:

• Breast - the chest is filled with air. Characteristic of a person in the absence of physical activity
• Abdominal (with the participation of the diaphragm) - deeper, in which the abdominal cavity is involved. When filling with air, it expands the chest, and thereby allows the body to get a larger amount of oxygen

During sports, professionals use the diaphragmatic breathing, which is performed as follows:

• pick the air through the nostrils
• try to direct the volume of air into the abdominal cavity, sticking your stomach to the maximum size
• exhale smoothly and slowly, drawing the muscles of the press

It is also important to remember that with any physical exercises, exhalations are carried out in the process of the highest load, and inhalation - the smallest. This is due to the features of the body:

during the breath:

• the chest is stretched
• the press muscle relaxation occurs
• the possibility of strong muscle tension is difficult

during exhalation:

• the muscles are stronger stronger
• the press tension occurs, and the body stabilizes
• the pectoral muscles are grouped, forming a kind of corset that helps in the development of the greatest strengthening

The maximum load in the process of squat falls in the standing position. So, at the moment when you go down, take a breath, and when you get up, exhale.

When performing squats, consider the recommendations for the correct breathing of professional trainers:

• standing in the starting position, exhale to save the lungs from carbon dioxide
• when carrying your nose inhale, start the squat. The lips should be compressed. Remember, you can inhale only through the nose, because in its mucous membrane there are receptors along which oxygen passes, signals are given to the brain, as a result, the organs begin to work more intensively
• reaching the lower point, you can hold your breath for 1-2 seconds
• exhaling, go up to the initial position. An exhalation can be made through your mouth, slightly opening your lips (however, without opening your mouth too wide)
• do not try to inhale more air, because this can lead to a rapid respiratory rhythm, and oxygen will enter the tissue uneven
• with a fast pace of exercise, breathing should be shallow and frequent, and with slow - measured and deep
• with sharp exhalations and breaths, the load on the heart increases, and this can lead to dizziness and fainting states
• even with a minimum breath holding, pressure increases, which can adversely affect well
• it is noisy to exhale when working with large weights (damn it, bar, dumbbell). In other cases, it is recommended to carry out a quiet exhalation
• train, if possible, in the fresh air or in a ventilated room
• do not focus your attention exclusively on breathing. This process should be easy and natural, otherwise you risk losing control of your body, and the exercise will eventually be done incorrectly
• learn to control your breathing from the very first lessons in the hall or at home. This will help you develop the right habit

How to squat girls correctly to quickly pump up and pull up the ass, and not legs without weight: the technique of proper squat?

Unfortunately, improper nutrition, mainly a sedentary lifestyle and a genetic predisposition lead to the fact that many girls have the gluteal muscles poorly and look ugly.

Simple exercises, which include squats, are extremely effective in the formation of a beautiful pumped priest. The main thing is to carry out the training correctly, using the muscles of the hips and buttocks. It is necessary to say that, according to professionals, it will not work to pump up the ass without increasing the hip muscle, since during the squat cannot be isolated the gluteal muscles from the hips.

To avoid excessive pumping of the muscles of the legs With these exercises, the following is recommended:

• alternate power and cardio training
• follow the diet
• perform exercises without additional weeding
• do the squats slowly, holding the gluteal muscles in a tense state
• better engage in the gym

Depending on the features of the figure of the girl and the goals, you need to choose the right type and frequency of training:

To pump up the ass with a small basin:

• use burden with a lot of weight
• make 4-5 approaches 5-10 squats
• train twice a week (break - at least 2 days)

In order to reduce volume with wide hips:

• use your own body weight or slight weeding
• perform 15-20 squats in 5 approaches
• do at least 5 times a week

You need to start training using your own body weight. And only then, after warming up the muscles, you can use weighting agents (dumbbells, bar, vulture).

Technique:

• straighten up and beat your back a little
• raise your chest
• put your legs more shoulder width
• determine the socks slightly outward
• keep your eyes in front of you directly
• transfer your body to the heels
• squatting, guide the priest to go back and down, as if trying to sit on a chair
• sit down as low as you can (try to form a right angle between the floor and hips, or even lower)
• when lifting, draw the abdominal muscles. Otherwise, your press will stick out over time, and your figure will look thicker
• keep your knees evenly, they should not go beyond the line of the socks
• make sure that the weight does not move to the socks, it should only be on the heels
• when lifting into a position - the source, the tension must concentrate in the hips and buttocks
• get down two times slower than you rise
• do not forget about breathing - in a breath, and exhale when raising
• between the approaches for relaxation, make 2-3 deep breath-siz

Hands when performing Squats can be located differently:

• palms down, extended forward
• brushes are located on the waist
• packed behind the head, with extended elbows
• pressed to the body in a bent position, with thumbs up

For a quick capture of the priests, it is good to use squats using the plie and sumo technique, since when they are performed, the effect occurs on the inner thighs and buttocks, and the load on the quadriceps is minimal. The legs with such squats are placed much wider than the shoulders, and socks unfold out 120 degrees.

The difference between these two techniques It is as follows:

• Plie - the back is in an upright position, the pelvis is even, the knees are widely spread to the sides
• Sumo - the back leans slightly forward, and the pelvis is taken back, which allows you to take greater weight when using the bar

How to squat girls to quickly pump up the ass with the bar?

Squades using weight are in strength training for girls one of the main exercises. Inflow significantly enhances the load, which allows you to pump muscles in a shorter time. In addition, other muscle groups (press, back, lower legs, etc.) use the squats with weight. But before starting a similar complex, it is necessary to master the technique of squats without weight.

How to perform proper squats with the stamp:

• put your feet shoulder width apart
• expand the socks of 30-40 degrees outward
• mill the hips with your knees to the sides
• put the bar on the shoulders, holding your hands wider than the length of the shoulder
• make the shoulder blades
• expand the elbows
• sit slightly forward straight back and slightly rot in the lower back
• transfer body weight to the heels
• tighten the muscles of the press
• keep your eyes straight
• bending your knees, carry out squat

Keep in mind that an empty vulture weighs 20 kg. Therefore, for untrained girls, it is better to start exercises using dumbbells. When your muscles get used to the loads, you can take the bar.

Recommendations for classes with the stamp:

• for losing weight, make 3-5 approaches 15-20 times, and for a set of muscle mass-3-5 approaches 5-7 times
• rest between the approaches for no more than a minute
• put your legs to such a width so that it is convenient for you to do a deep squat
• before performing, be sure to warm up, since strength exercises without preliminary stretching and warming up muscles can lead to stretching and ruptures

Hutfield squats are very effective for the formation of a relief beautiful, the peculiarity of which is that when they are performed, joints of the arms and shoulders are not involved, and all the power load falls on the gluteal muscles with the hips.

Features of execution:

• a special vulture is used, the weight of which is 40 kg
• the bar is held on the body without hands
• hands are located on racks

How to squat girls to quickly pump up the ass with the bar?

Squats with a bar They can be performed by girls who have mastered the technique with low weight. The principle is the same as in squats with the bar, but with small features associated with weighting:

• inhale deeply and exhale sharply
• go to the machine, put the bar in the “trapezoid” area on your shoulders
• stand your legs wider than shoulders
• straighten your back and keep it as flat as possible
• smell your gaze slightly up and look like this during the entire time of the squats
• inhale, filling the lungs with about 3/4 of their volume
• small the squat smoothly, taking the pelvis back
• having reached the necessary depth, hold your breath for 1 second
• starting smoothly exhale (through the nostrils or closed teeth), slowly rise
• when returning to the rack, do not straighten your legs completely
• straighten up and exhale the remaining air
• do 8-10 times in two approaches

Additional recommendations for training:

• be sure to warm up before the start of strength exercises. Make several squats without a bar
• make sure that the bar does not lie on the neck - this can cause serious injuries
• breathe in one rhythm
• be sure to make a break between the approaches up to 5 minutes, during which breathing should be smooth and only through the nose.
• return to exercises after your pulse is normalized
• before the next squat, take a breath to open the lungs completely
• reduce the load if it is difficult for you to catch your breath after squatting

If you have problems with the joints of the knees, you can do such squats:

• take your knees
• keep the legs in parallel, placing them shoulder -width apart
• put a bar or bar on your shoulders
• take back the ass
• sit down slowly, inhale
• straighten with exhalation

How to squat girls to quickly pump up the ass with dumbbells on their shoulders?

After full development of the technique of performing squats, experts recommend increasing the load. This will significantly enhance the effectiveness of training. It is more convenient for beginners to do this using dumbbells.

In addition, dumbbells are an ideal option for training with weight at home, since this sports equipment:

• available and inexpensive
• makes it possible to train at home
• it takes up little space
• does not provide direct load on the spine

The use of dumbbells solves the following problems:

• effectively pumps muscles (in this case, four -headed, gluteal muscles, inner and rear surfaces of the thigh work)
• prepares your body for more heavy loads
• allows you to hone the technique of the performance of the squat, using the power load

Squats using dumbbells on the shoulders are also called isometric. They work out the lower limbs perfectly. In addition, it also involves the shoulders.

Exercise on the basis of a squat without weight is performed, but with some features:

• put your legs at a distance that exceeds the width of the shoulder by about 1.5 times
• direct the socks and knees out
• take the buttocks back as much as possible
• put the dumbbells on your shoulders, holding them with your hands
• between your case and the elbows, a right angle should be obtained
• on inspiration, start the squat to the position of the “hips are parallel to the floor” or below
• tighten the abdominal muscles
• if for any reason it is too difficult for you to do a very deep squat, go up a little earlier without reaching the lower point
• up the exhale
• squades perform at a smooth pace
• keep the priests muscles in tension all the time
• the optimal weight of dumbbells is 5 kg
• make 4-5 approaches 15-20 times
• the break between approaches is not more than 2 minutes.

How to squat girls correctly to quickly pump up the ass with the weight?

Girls are also often used as burden during squat during squats. Squades with weights are otherwise called a goblet or a cup squat. This is a wonderful exercise for studying the muscles of the buttocks and hips. Similar squats are easier than similar using a bar. Therefore, it is often recommended for beginners.

Technique of execution These exercises are similar to squats with dumbbells. The difference consists mainly in the location of the weight relative to the case:

• choose a weight weighing up to 8 kg
• put your legs wide, turning the feet slightly
• take a weight on the sides of the handle and keep in front of you at chest level
• press the elbows to the body
• slow down slowly on inhalation
• direct the elbows down
• at the time of deep squat, the elbows are between the knees
• linger at the lower point for 1-2 seconds
• exhaling, slowly get up
• make 4 sets of 15 repetitions

The advantage of this squat is that holding the dumbbell in front of you, you thereby provide a power load on the biceps with your shoulders. Thus, at the same time there is a training of these muscles.

How to squat girls on one leg correctly: a squat technique?

Very effective in its effect is a squat on one leg. It allows you to pump the foot and gluteal muscles, resorting only to its own weight, without using additional. This makes it possible to do such training at home, without visiting the gym.

There are three main types of similar squats on one leg.

"Pistolik" - Everyone has known since the schools of the school. However, not everyone makes it right.

It is necessary to perform it correctly:

• first use support in the form of a chair or wall. After your muscles become more trained, perform without support
• put your feet shoulder -width apart
• hold the support with your hand (if you do it without support, then stretch your hands in front of you to better hold balance)
• move your weight to one of the legs
• another, not supportive, lift, holding it right in front of you
• smoothly carry out a shock on the supporting leg
• the pelvis is a little diverted, and the case is forward
• at the time of the lower position, the free leg is in parallels with the floor
• make sure that your back remains straight
• slightly pushing away, rise
• tighten your free leg

Office with burden - Less loads the back, and therefore suitable for those girls who have problems of the spine.

Perform it in this way:

• use the bar (on your shoulders) or dumbbells (in your hands)
• inhale
• make a wide lunge forward with your right foot so that the lower leg rises perpendicular to the floor
• bend the left leg at the knee, do not touch the floor
• having set up, straighten your legs without changing the position of the feet
• bend your legs again at the knees, while making a springy squat down
• repeat with the other foot

Using a chair - Enjoys the muscles of the buttocks, hips, quadriceps.

Do as follows:

• stand your back to the chair half a meter from it
• taking one leg back, put the front of the foot on the chair
• bending the second leg, make a squat
• the knee of the first leg should approach the floor
• straighten the leg from the squat
• repeat 10-20 times
• change the position and do the same on the other leg

Sissy Squading: Technique for Girls

It pumps the lower region of quadriceps well and forms a beautiful relief of Sissy squat. This type of squat is not very common among athletes, because it does not help increase muscle volumes. However, such a squat is perfect for girls who want to improve the shape of their legs, as it acts on the muscles of the calf and back of the hips. In addition, coaches recommend such an exercise in the form of a warm -up before serious power loads.

Features of the Sissy squat:

• you will need support (Swedish wall or back of a chair)
• lean on it with one hand
• straighten your back and straighten your shoulders
• put your legs together or at a distance of no more than 25 cm from each other
• transfer the center of gravity to socks (you can put a plank under the heels)
• on inspiration, defeating the body back and keeping the absolutely even back, sit down smoothly
• in this case, the knees are bent at right angles, do not diverge to the sides
• exhale, slowly rise
• the knees in the standing position should not be straightened to the end. Repeat 10-20 times

This type of squat can be done either without weighting, or with a small dumbbell. I must say that the performance of this exercise is quite complicated, so it is more suitable for trained girls.

When performing such squats, be careful because they have a very strong load on the knee joints. At the lower point of such a squat, the knees are removed very strongly, and such a position is traumatic. In addition, note that such squats are contraindicated for those who have any knee injuries.

How to make a deep squat to a girl?

A squat, in which a pelvis with hips fall below the level of the knee joints is called deep. At the same time, the muscles of the thighs stretch very strongly. Such squats are more difficult to do than until the hips reaches the parallel with the floor. But the effectiveness of such exercises is higher. After all, the amplitude of lowering and rise increases and thereby:

• for work, more muscles are involved
• endurance intensifies
• the functioning of the knee joints improves

To perform deep squat, the girl needs:

• good physical preparation
• sufficient flexibility of the joints of the ankle and hip
• stable coordination of movements

It seems to some that in such squats there is nothing particularly difficult. However, many girls perform a deep squat incorrectly.

pay attention to Correct technique:

• beg your back during the entire exercise. This will remove the negative load from the spine
• the support should only be on the heels. If it’s hard for you to sit deeply without tearing them away from the floor, put a small plank under the heels
• knees should not go beyond the level of the foot
• make squats at a slow pace
• constantly keep the support point, balancing the body
• determine for yourself the point of optimal diving of the pelvis back
• when lowering below the “parallels of the hips”, hold your back straight, without rounding the chest ward and not leaning forward
• having reached the lower point of the squat, it is important not to relax the muscles and not tolerate the severity to the joints
• at the lower point you are the minimum time
• fire a powerful rise

Some coaches are too deep squats for girls not recommended for several reasons:

• since there is a strong force effect on the knee joint, which can give the knees a dubious look
• in a state of deep squat, there is excessive pressure on the pelvic organs, including the uterine region
• due to compression of the capillaries, the development of varicose veins may begin

How to crush a girl for weight loss of the body?

Squats are a great way to reduce their weight and reduce body volumes. After all, such exercises are a combination of two types of loads:

• power - to raise the weight of the body up, increased muscle tension occurs
• aerobic - rhythmically repeated movements contribute to the rapid of pulse and heartbeat

This combination accelerates the metabolic processes of the body, saturates it with oxygen, which helps to burn fat deposits.

Effective for weight loss are such types of squats:

• classic, with lifting hands up and legs shoulder width apart
• from a narrow decrees, when the main emphasis is on a large gluteal muscle
• sumo and Plie with wide legs
• with weighting

The number of calories is affected by the number of squats, and at what speed they are performed. The larger the weight, the more burned. It is believed that classic squats without weighting for 10 minutes per 100 repetitions are burned, on average, 80 kcal.

Many experts assure that correctly performed squats improve the metabolism of the whole body and help reduce body weight even after the end of the training. In order for your exercises to bring as much benefit as possible, adhere to the advice of specialists:

• do not do all types of squats in one training. It is better to choose 1-2 species, alternating them with other exercises, since all squats have approximately the same effectiveness
• squat at a fast pace
• if you are not trained enough, start 10-15 exercises, gradually increasing the load
• do 25-30 times in several approaches. You should not get involved in the number of squats too much, since due to fatigue you will not make them effectively enough
• it is better to train in the morning and evening

Curious in terms of losing weight is the 1000 Squats system. Its essence is as follows:

• during the day you must perform 1000 squats
• exercises are done in several approaches 10 times throughout the day
• beginners need to do fewer squats, gradually increasing their number, and bringing to 1000

It is known that training promotes calorie loss and stimulates the growth of muscle mass. But if you train and at the same time do not decrease in volumes, then you need to reduce the number of calories consumed per day.

How to squatting a girl to lose weight in her legs?

In order for the girl’s legs to lose weight and gaining harmony, classic squats are the best suited, which provide a load on each limb muscle, thereby training them and burning fat.

Good results are achieved by the following squats:

pliometric:

• stand exactly
• put your feet shoulder width apart
• driving back the pelvis, sit down a little
• make a jump up from this position, while raising your hands

with a lunge:

• stand straight
• place your hands on the waist
• holding the back straight, with one foot, take forward lunge until the right angle is formed
• linger in this position for seconds 5
• return to the position - source

staying in the squat:

• legs shoulder or wider
• hold your hands bent at the elbows
• sit to parallel with the floor
• linger like this for 30-40 seconds
• straighten

with jumps:

• put your hands behind your head, diluting your elbows to the sides
• put the feet slightly
• bend your knees
• jump and sit down right away
• thus, you make a jump before the squat

Remember that for weight loss you need to perform such squats at an intensive pace.

How to squatting the girl to pump up her legs?

Squats with weighting will also help to make the legs slim. Such exercises strengthen muscle mass, contributing to its growth. It is better to take a bar or weight.

You need to do the usual exercises for you, but with the movement of the center of gravity from heels to socks or the whole foot. To do this, put a low plank under the heels. This will redistribute the load from the buttocks on the foot muscles.

To give the muscles the necessary shape Such squats help:

with dumbbell or weight:

• stand exactly
• make the feet together
• take a dumbbell or weight weighing up to 5 kg
• holding weight on extended hands, slowly squat
• perform 20-25 times

with a stand (well pumps the muscles of the IKR):

• put your legs a little wider than the shoulders
• put the bar under the socks
• squat without tearing the feet from the floor
• touch the buttocks of the heels

with the frontal location of the bar - such squats enhance the load on quadriceps (front surface of the thigh):

• place a bar or bar in front of you on your chest
• take the weight of the bar less than with exercises on the shoulders
• keep your back even, in the lower back with a slight deflection
• put your feet shoulder width apart
• perform a classic squat
• make 4 sets of 5-7 repetitions at a slow pace

How to squatting the girl, so as not to damage her knees?

Incorrectly performed squats can become not only a useless occupation, but also the cause of injury to the knee joints, since this area has to increase the load.

So that this does not happen, adhere to such rules during the squats:

• do not take your knees - In this case, the load moves to the knee cups, which can lead to injuries. The direction of the knees and stop should match. At first, this is difficult, but it is very important to learn how to control this process.
• when returning to the top point, do not straighten your legs completely - They must remain in a slightly bent position. This will weaken the load on the knees and the spine.
• do not take your knees beyond the sock line, tilting the case. Try not to lean, taking the pelvis as much as possible. Make sure that the right angle between the knees and heels is created.

How to squat right a girl: contraindications

Despite their effectiveness and general benefits for our body, squats, like any power loads, have a number of contraindications. These include:

• phlebeurysm
• spinal diseases
• diseases of the knees and hip joints
• heart disease and blood vessels
• inflammation of muscle tissue
• the period after fractures
• pregnancy
• too much body weight (this can lead to knee injury)

In cases where you do not have serious ailments, but when performing squats, pain in the back or joints appear, pay attention to the correct technique of exercises. If after that the discomfort does not disappear, consult a doctor. Treat your well -being during training. Otherwise, you risk getting serious injury (hernia, stretching, dislocation).

TOP 5 common percussion errors for girls

There are frequent cases when girls give a lot of time and effort to create a beautiful relief in the hips and buttocks, but they cannot achieve a positive result. The fact is that the pumping of muscles occurs only with the correct technique of performing squats.

The coaches call the most common mistakes of the squat.

• bent case and incorrect position of the head - The back should be even, with a slight deflection, but the head should not bend. Otherwise, there is a risk of losing equilibrium and, as a result, injuries.
• the heels come off the floor - In this case, there is an improper distribution of the load on socks, which makes the exercise useless to pull the muscles of the buttocks and hips.
• lack of control over breathing -As already mentioned, incorrect breath-loud breaths lead to dizziness, rapid fatigue and improper distribution of oxygen in the body.
• too shallow squat, in which the muscles of the buttocks are weakly involved (put yourself in behind some support, touching which in the squat, you will understand that you are doing the exercise correctly).
• insufficient load and insufficiently long training period - Experts are united in their opinion: it is impossible to pump up the ass for a week or a month. The extension of muscle mass is a fairly slow process, so training should be carried out regularly. In addition, after the development of the technique of performing squats, it is very important to increase the load.

How to squat correctly: the tips of Dr. Bubnovsky and Neumyvakin

According to many doctors, squats can improve not only the appearance of our body, but also cure different ailments. The complexes of the professions of professors Sergei Bubnovsky and Ivan Neumyvakin gained great popularity.

In their general opinion, squats are one of the main means of maintaining and treating the heart muscle. Weak legs contribute to the fact that the heart also becomes weak and does not cope with the main task - pumping blood.

Squats technique in Bubnovsky:

• keep your back straight, your legs are shoulder -width apart
• rest with straight hands behind the Swedish wall or support with a rubber shock absorber (so the back muscles will not be involved, and the load will have to only be on the foot muscles)
• squat to such a depth that your joints allow
• when straightening up, make an active exhalation with a diaphragm with the sound "Haaa"
• make 3 - 5 approaches 10 times

Squad technique for Neumyvakin:

• stand at the support (preferably by the tree)
• take your hands on the support on the level of the navel
• put your legs together
• back the body, leaving straight legs with your hands
• do squats only due to extension and bending of the knees
• you can start the depth of the squats with 10 cm if it is hard for you
• squat 20-30 times, gradually increasing the number and depth of the squats
• squat daily at least 100 times, and preferably 300-400

Video: How to perform squats correctly?