Every girl dreams of tightened round buttocks that will allow you to wear any tight clothes. And you have probably heard that squats with a weight or dumbbells guarantee a good result. But, alas, not everyone knows how to correctly perform exercises with weight. Even a simple squat should be done carefully, observing the technique. Otherwise, you can hurt yourself and get seriously injured.
Kick Squats
Squats with a weight, or as they are also called cup squats, is a universal exercise. Suitable for both novice athletes and professionals. It is much simpler than similar with a barbell. There are several types of squats:
- Classical - weights on the sides or near the shoulders.
- With a shell between the legs.
- Frontal - weights on the chest.
Depending on the chosen exercise, different muscle groups are worked out. Therefore, before deciding what kind of squats with a kettlebell to do, think about what you want to work on.
What muscles are involved?
It is most useful to do a squat with a kettlebell for girls who dream of an elastic and fit ass. After all, it is the gluteal muscles that work most actively when performing this exercise. But here it is not so simple. Depending on the location of the kettlebell or dumbbell, one or another muscle group is more heavily loaded. And there are three of them on the buttocks: large, medium and small.
The first is responsible for the volume. It is she who sets the shape and size of the most appetizing part of the body. The middle and small gluteal muscles work mainly when the leg is moved to the side. They are responsible for the priesthood. As you can see, they need to be trained equally well. Otherwise, you will not see a beautiful figure. In addition to the gluteal muscles, biceps, triceps, quadriceps, and back muscles are also trained during squats with a weight. Performing such exercises, you kill two birds with one stone: tighten your ass and strengthen your back.
Squat Technique
Each type of squats has its own technique. If you follow all the rules, then the exercises will bring the result very soon. But it’s worth a mistake, and you can get injured for life. Therefore, to perform squats with a kettlebell is to start under the supervision of a trainer or experienced fitness. The squatting technique itself is pretty simple. The main thing is to monitor the position of the case. The back should be straight, legs apart shoulder width apart and slightly bent at the knees.
During the squat, you need to bend slightly, pushing the buttocks as far back as possible to feel the tension of the back of the thighs. Never lower your shoulder blades. The chest should be straight. Watch your knees. They should be flush with the line of socks. If the knees protrude further, then the technique of the exercise is broken - there is a risk of injuring the joints. It is also important that the heels do not come off the floor, otherwise you risk losing balance.
Depending on the type of squat, the way to grab the projectile varies:
- Classic squats can be performed with one or two weights. If you use one shell during the exercise, place it on the trapezoid and hold it with both hands. With two weights, things are a little different. They need to rest on the shoulders. From this position, you can also perform squats with weights over the head, which will help strengthen the muscles of the hands.
- Squatting between the legs is an effective way to pump the deep muscles of the buttocks, back and back of the thighs. In this case, the shell must be taken with both hands. It is best to use benches or platforms on which it is convenient to stand so that the squat is as deep as possible.
- Front squats. They are the most difficult of all. They require a lot of concentration, skills and strength. In this case, the kettlebell is kept in front of you as close to the body at chest level as possible.
The benefits of squats
In addition to direct benefit, squats with a weight for buttocks have other pluses. First of all, it is worth noting the improvement in general physical fitness. Indeed, during the performance of this exercise, almost all muscles work, including the press. Daily squats will help to work out problem areas, improve endurance and strength indicators. It will give vigor. Even if you perform the exercise without weighting, the effect will be. The main thing is to correctly put the equipment, and then already use squats with two weights or one, as you like. Curiously enough, heavy squats affect hormones. They contribute to the production of testosterone - a muscle growth hormone.
Squat Harm
The use of squats with weights is undeniable. But sometimes this exercise can also hurt. For example, if you have medical contraindications to the load on the knee joints, back, or other parts of the body that are responsible for the load distribution during the squat, you should consult a specialist. You may have to abandon this exercise altogether or choose the optimal load so as not to be injured. And of course, with a violation of technology, the damage to joints and muscles is simply colossal. Incorrect load distribution, sudden jolts or jerks can reward you with any kind of damage: from sprains and dislocations to serious fractures. That is why it is better to put the squatting technique under the supervision of an instructor.
Recommendations
Be sure to stretch your legs and warm up your muscles before you begin to exercise with a kettlebell. Pay particular attention to your knees and feet. Keep your back straight, do not sway. And perform all movements without jerking. Control the press. He must be tense. This will not only tighten the abdominal muscles, but also additionally support the spine while working with the projectile.
Breathe right. Maintaining even breathing will help you do more squats. If during the exercise you notice soreness or crunching in the joints, check if the squat is performed correctly. If everything is in order with the technique, you should pay a visit to the doctor. When working with heavy weight, be sure to use a special belt and fix your knees.