How to squat correctly

Elastic beautiful buttocks are relevant at any time of the year and at any age. Do you know how to squat correctly in order to pump the gluteus maximally efficiently? This article will cover all the main tricks of the right squat.

The benefits of squats

Everyone knows that squats are the best way to build a nice ass. However, squats are much more functional than meets the eye. So, what are the benefits for the whole body are these exercises?

The positive effect of squats:

1. During squats, the body produces hormones - testosterone and growth hormone. In other words, squats help mice grow throughout the body.
2. Fat burned when working muscles. Therefore, the more muscle, the sooner they will burn excess fat.
3. During a proper squat, all leg muscles are involved. This means that their strength increases. By doing squats, you can easily take long walks without fear of fatigue or tight calf muscles.
4. Increases endurance. After a month of vigorous squats, you will be able to run many more kilometers without feeling tired and short of breath.
5. This exercise develops the muscles, makes them work together, harmoniously. This significantly reduces the risk of injury.
6. Squats help strengthen and develop your abdominal muscles and back corset. Scientists have proven that this exercise is much more effective than twisting in order to improve the abdominal muscles.
7. This exercise does not require special training or any adaptations. This can be done throughout the day, in between.
8. A wide selection of exercise variations allows you to pump most of the body's muscles - squats on one leg, with a barbell, with arms behind your head.
9. Strengthens the cardiovascular system, and also has a beneficial effect on the joints and tendons of the lower extremities of the body.
10. It accelerates the blood and speeds up the metabolism in a natural way.
11. Helps to engage those leg muscles that are "dormant" during other exercises.

It is worth remembering that this exercise has its own contraindications:

• heart disease;
• back problems;
• diseases of the knee joints;
• overweight - overloading of the legs;
• poor muscle warming up before exercise can lead to injury;
• be sure to check with the trainer how to correctly perform this exercise in order to avoid sprains of the tendons;
• in old age, performing squats requires additional warming up of the lower extremities.

How to squat correctly to pump up your glutes

Basic Squat Rules for Effective Pumping buttocks:

1. Do not take your heels off the floor. If this is not followed, the entire load will go to the joints.
2. Correct breathing technique. When straightening the legs, it is necessary to exhale, when bending, inhale. Generally for correct training it is worth remembering that all exercises with a load are done on exhalation. That is, where the maximum muscle tension is, there you exhale, where relaxation is inhalation.
3. High-quality squats eliminate head tilting, hunching or arching of the back.
4. The back should be straight, with a slight bend in the lower back.
5. When moving, the knees should not go beyond the toe line. With the correct implementation of this item, prevention of joint diseases will be carried out.
6. It is necessary to strain the press so that when moving, the internal organs are in a tight muscular corset.

For greater clarity, we suggest that you familiarize yourself with a video lesson on how to correctly perform a squat.

Remember that you will be able to see the result in 3 months. Recommended to do exercises every other day - this is due to the characteristics of the growth of the muscles of the legs. To achieve maximum results, it is necessary to apply weighting. At home, this role can be played by water bottles, a child on his shoulders, if any, dumbbells.

How to squat to build your legs

For the most effective strengthening leg muscles, this exercise should be performed like this:

• start any leg exercises with a good heating charge;
• necessarily with the use of an additional load;
• through the lesson it is recommended to increase the weight of the load, this must be done smoothly;
• legs are shoulder-width apart;
• when squatting, the ass falls below parallel with the floor, as if you are sitting on a low bench.

Remember that the maximum effect can be achieved only by combining sports with proper nutrition and a normal daily routine. It is also necessary to remember that the load once a week is not able to bring results, it is necessary to engage in system... Add the load gradually, a one-time overcoming of a distance of 5-10 km is not capable of making muscles toned and prominent in an instant.

How to squat with dumbbells

The benefits of squatting dumbbells:

• strengthening ligaments and tendons;
• greater efficiency than when working with a barbell;
• an increase in energy consumption, which means that calories will be consumed much faster;
• the ability to perform exercises with back difficulties;
• improvement of metabolism, acceleration of blood circulation, acceleration of withdrawal toxins and toxins.

How to squat with dumbbells:

1. Legs are shoulder-width apart or slightly wider.
2. As you inhale, begin to slowly lower your pelvis down.
3. The exercise is completed when the hips are parallel to the floor.
4. As you exhale, you need to unbend your knees and return to the starting position;
5. At the top point, you do not need to straighten your knees completely, leave your legs in a little tension.
6. You cannot bring your knees together, take out the body by the socks, look under your feet.
7. No more than 15 repetitions in one set.
8. Having reached the bottom point, push off with your heels and begin to straighten up.
9. Girls should not use more than 5 kg for this exercise. Optimal 3.

How to squat correctly: video

Check out the advice of Russian deadlift record holder Yuri Belkin in his video master class.