Modern culture dictates its own rules to a person, so the question of if not a pumped-up body, then at least a taut figure, is not even discussed. Sagging belly is not in fashion, so it is better to keep up with such an interesting trend and follow it.
Squats are the key to success
Undoubtedly, modern society takes its own health and appearance very seriously. It is safe to say that the appearance of a person plays not the last role not only in everyday life, but also in working relationships. A fit, clerk from a bank with an excellent appearance, an employee of an advertising company, a manager has more chances to attract and gain the attention of an audience than a fat and untidy, incomprehensible-looking man offering some kind of service. The same applies to the fair sex, because now the most successful managers are the representatives of the fair half of humanity.
In this article, we will not reflect on the topic of whether fitness is good or bad. We will discuss how to proceed with direct actions. And consider how to swing legs and buttocks.
The benefits of squats
Squats are the best way to not only maintain overall fitness, but also lose excess fat. After all, it is this exercise that involves a huge number of the largest muscles of the body. How to build muscle? This is a whole science, and one should not think that it is simple. There are various methods, but everything that is directly related to your body must be approached individually.
Squats have many positive aspects:
- Improve the work of the heart, lungs and circulatory system.
- Help get rid of excess fat.
- Improve the general physical shape of the body.
- Increases Stamina.
However, there are a huge number of different exercises in which the muscles of the legs are involved. Types of squats are so diverse that you can just get confused in them. There are squats that are used only by weightlifters, there are squats for bodybuilders, of course, there are special squats for guys and girls, because it is the latter that pay more attention to the buttocks than to pumping the leg muscles.
Types of Squats
Let's start by figuring out what types of squats are suitable for guys, and which ones should be done exclusively by girls.
Undoubtedly, the guys will not pay much attention to their buttocks, therefore it is absolutely clear: for them there will be enough ordinary squats and, of course, lunges with a barbell. Another thing is girls who are sometimes just obsessed with pumping buttocks, so I would like to pay more attention to this topic.
Types of squats for buttocks are heavier (these include all exercises that need to be done with a barbell, kettlebells, dumbbells, sandbags). There are also exercises aimed at this part of the body that you can do with your own weight.
Squats
Types of squats with a barbell for the buttocks are diverse. It should be noted that only the correct performance of a particular exercise will allow you to get the desired result, that is, an increase in the mass of exactly the muscle group that the movement was aimed at, and also prevent sports injuries. Therefore, you need to carefully consider the execution technique.
Classic barbell squat
This exercise is the most common and basic, if you want to increase the muscle mass of the legs and buttocks. It should be noted that this exercise is aimed at several muscle groups at the same time, therefore it is quite difficult, and a lot of energy is expended during its execution, which helps to destroy body fat.
To do it correctly, you need to stand up straight, spread your legs shoulder-width apart, take the barbell on your shoulders and start the squat. At this time, it is necessary to carefully monitor that the back is straight, and the lower back - bent forward. Head up. This can be achieved if you imagine a point on the ceiling: you need to look at it without stopping during the exercise. In this case, the knees should not go beyond the socks, that is, the trajectory of the legs during squats should be tight. Before starting the exercise, imagine that you are already standing with a barbell on your shoulders, sit down, imagining that straight lines rise from your socks, which limit the knees to go beyond their limits. It is also necessary to breathe correctly during the exercise, because oxygen is necessary so that the process of fat burning occurs as efficiently as possible.
Types of squats with a barbell are not limited only to this exercise, you can also apply the following exercise, which has proven itself very well.
Barbell Lunges
This exercise must be done with light weight. To make it right, you need to take the barbell on your shoulders, spread your legs to their width, and then step forward as far as possible.
Taking such long steps, it is necessary to ensure that you sit down as deep as possible, before this exercise, you should warm up the muscles of your legs and make a short stretch.
Good morning barbell exercise
This exercise is aimed not only at the buttocks, but also at the back muscles, the effect after its application is colossal. The correct implementation of it is as follows. It is necessary to stand upright, take the barbell on your shoulders, while your legs should be spaced shoulder width apart. Do not bend your knees strongly, performing this exercise. Some athletes recommend the opposite to do it exclusively on straight legs. So, we begin to lower the body together with the barbell down, as low as possible, to feel how our buttocks stretch, after which you can climb up. Try to avoid sudden movements.
Dumbbell Squats
In addition to basic squats with a barbell, there are a huge number of exercises with dumbbells. Types of squats with dumbbells are varied and are used for “clogging” the muscles, after exercises with the barbell, or as a preparatory stage before the barbell.
The most useful exercise that can be used for the buttocks remains the same universal lunges, only with dumbbells.
In addition, there are several specific exercises with this shell.
The most common exercise for buttocks using dumbbells is the following exercise.
You need to stand up straight with your feet shoulder-width apart, then take the dumbbell in your hands in front of you (or, alternatively, over your head, there is a variation of this workout when two dumbbells are held in your hands), and then proceed with standard squats.
Various types of dumbbell squats for girls are very useful. The main plus is that you can deal with them without leaving your home or in the yard.
Types of squats at home
There is no doubt that few can afford such a luxury as going to the gym, so you should consider the types of squats for the buttocks at home.
What can be done to maintain the tone of the buttocks? There is a huge amount of “pumping” of this lovely area without heavy equipment and trips to the gym. However, it is worth noting that exercises with your own weight will not give such an effect as training with iron.
Types of squats are numerous, but we will analyze the most effective and not requiring special skills.
Regular squats can be done more than 1000 times a day, it should be noted that when training with your own weight, the chance of getting injured is minimal. Therefore, you can use the same principles as when squatting with a barbell. During training, you need to choose an average pace to feel every centimeter of the part of the muscle that is being given attention.
The next type of squats is “plie”. In order to perform this difficult task, you need to widely spread your legs and turn your feet so that the socks look outward. It looks very funny, but the result of such squats is wonderful.
Do not ignore the curtsy. This can be done by following these steps. Stand straight, feet shoulder width apart, and then bring one leg as far as possible behind the buttock. During the squat, body weight should be entirely on the front foot, which, in turn, is completely on the ground. The second leg rests solely on the toe and is more used for balancing.
"Swallow" - a well-known exercise, requires special skills and strength. If it does not work out, then you can put a stool next to it and, based on it, do squats.
Types of butt squats can be combined, you can apply such a technique as when performing normal or classic squats, try to try to reach the fifth point of the floor as much as possible, and then jump up sharply.
Before completing the article, I would like to say a few words regarding nutrition. No matter how much you bother training, you should carefully consider what you eat and in what quantities. Only a balanced diet will allow you to see your achievements, so do not neglect this significant factor. In the process of fat burning, you need to eat food several times a day, professionals eat up to 8 times a day. You need to completely rid yourself of the sweet and starchy. Drink more fluids. The last and very important element is self-discipline, without it, several months of training can go down the drain.
Thus, there are various types of squats. The photos show what effect can be achieved if you drive away laziness and engage in your body. Based on practice, we can safely conclude that there is no ugly body, there is a reluctance to engage, so stop envying the elastic buttocks of others, take care of yourself.