Effective scheme of squats for a tight figure

Many girls mistakenly think that for a tight and elastic buttocks you need to exhaust yourself with hours of training in the gym. However, to achieve the desired result will help a simple scheme of squats, which can be performed even at home.

What muscles are involved during squats?

Squats are the basic exercise of any workout. During squats, not only the gluteal muscles are involved . With the technically correct execution of this exercise, the hamstrings and quadriceps are pumped.

With regular squats, the posture is noticeably corrected, since the muscles of the back work when performing exercises. The muscles of the press are also actively involved in the process and act as a stabilizer.

If your arsenal has a bar, then a noticeable result can be achieved much faster. Any exercise with weighting is several times more effective than the usual exercise. To begin to carry out the scheme of squats with the bar is recommended in the gym under the supervision of the coach. After that you can continue your studies yourself at home.

Squatting scheme for girls with a barbell

1. Before the start of the exercises, make sure to warm up and warm up the muscles to avoid stretching and injuries.
2. Take the starting position - straight back, legs slightly wider than the shoulders. During the exercise, try to look only up. This will help keep your back.
3. Squatting, try to do this as low as possible and take the pelvis back.
4. Do not tear your feet from the floor - this is a gross mistake. It is better to gradually learn to fall lower than to stand on tiptoe.
5. Watch your breathing. Take a deep breath while squatting, exhaling - during the ascent.
6. Keep your knees parallel to the floor, they should not look inward.
7. Do not take a lot of weight if you do not have experience. The initial weight should be moderate and comfortable for you. For women it is not recommended to use a large weight due to anatomical features. Otherwise, you may get injured or complicate.
8. If during the squatting there were painful sensations in the knee joints, stop the exercise non-stop. Perhaps you need to pick up a lighter load.

The scheme of squats without weighting

Do squats without weighting, you can follow the same pattern as with the bar. For those who have never done sports, such exercises can awaken the body and start the process of burning fat. The scheme of sit-ups for the buttocks without weighting will also noticeably pull up the figure and make it feel easy and cheerful.

The only thing worth paying attention to is the position of the back. The bar does not allow the back to relax and allows you to keep it even. Without weighting, there is no such support, so the position of the back will have to be monitored independently. During training, look in the mirror, this will help control the process.

How to achieve maximum effect from squats?

To maximize the effect of exercising, you need 4-5 approaches, gradually increasing the load. Each approach can include 10-30 sit-ups. It all depends on the degree of athletic training.

Try each time to increase the number of repetitions and approaches and go lower. If the barbell exercises bring severe discomfort and cause painful sensations, discard it. Exercises without a bar will also give a noticeable result. The main thing is to listen to your body and not overwork.

The squatting scheme can be supplemented by exercises on the press and push-ups. Do not forget to take care of the skin, do wraps and anti-cellulite massage. And after a few months of regular training, you can brag to the surrounding tightened and slender body.