Achieve elastic buns is not difficult. And it is not necessary to buy sports equipment or go to the gym. What to do? Just find out how to squat right to pump up the buttocks. Yes, yes, an appetizing ass can do every girl at home without leaving the room. We will tell about all the nuances of squats, we will analyze the frequent mistakes and answer the hot questions of girls.
How to squat correctly: the matter of technology
The result and the positive effect on the body of the exercises are 100% dependent on the correctness of their performance. It would seem that nothing is complicated in squats, but 80% of beginners make mistakes. This threatens not only the lack of the desired effect, but also traumas - stretching, tearing of the cruciform and collateral ligaments of the knee, erasing the knee cap and joint capsule, excessive loading of the ankle joint.
It's easy to avoid this nightmare - to learn how to squat right.
Classic sit-ups for the buttocks, video
- We put our feet on the width of the shoulders, arms at will, and socks apart. The press is strained, the waist with a slight anatomical deflection - you do not need to protrude the belly forward and strongly bully the ass, bending the lower back.
- During the squat, we remove the pelvis back, as if sitting down on a low stool. The main rule - the knees do not go beyond the line of socks and make a right angle of 90 degrees relative to the toes and thigh. Knees diverge towards the socks, that is, apart.
- The body slightly tilts forward, but do not flop your belly on your knees. We look straight ahead.
- Breathe in the squat, exhale on the rise.
- Crouch at an average pace, feel the muscles work. Do not bog down.
Typical squat bends for the buttocks:
- The knees are straight, but the socks stand apart
- Huge deflection in the lower back or stoop
- The body is swamped forward, the knees go beyond the line of socks
- Wrong breathing technique
- Slack knees when squatting
- Tear off the heels and socks from the floor
- They look at the floor
The entire list of errors is somehow traumatic, especially with an incorrect position of the knees.
Layfak: how to squat right to pump up the buttocks to a girl
It is not possible to squat right for pumping the priests? Do knees persist over socks? Then we get to the wall. We will work on the errors.
So, we push the fingers close to the skirting board - it's better to shoe the sneakers. And now we squat! Remember and fix this position of the legs and the point of removal of the pelvis. So you clearly form an angle of 90 degrees. Of course, it is not possible to tilt the hull forward, but the purpose of squats at the wall is to work out the correct angle of motion with your feet.
At first it will be hard, but do not move away from the wall, until the correct squatting technique for pumping the buttocks does not reach the automatism.
TOP 10 hot questions: how to learn to squat right
How much do you have to squat to pump up the buttocks?
To urgently tighten the ass, squat 25 times 3 approaches every day in the first week. In the second week, we increase the repetitions up to 40 times and do 5-6 sets per day.
Standard option - with a break every other day. Squat for 30 times in 3 sets.
When is it better to squat: in the morning or in the evening?
Irrelevant. Squat when there is a desire and you are comfortable. Whether you are at work, on a picnic or at home. Focus on your own biorhythms.
Can I crouch during menstruation?
Again, individually for each girl. There are no medical contraindications. If the menstrual cycle is painless, then squatting is allowed. Be prepared for increased bleeding - this is a normal reaction of the body to the load.
If the menstrual flow is painful, do not exercise. Or, start crouching at the end of the period when the major spasms have passed.
Can I crouch with varicose veins?
It is possible and necessary to increase the tone of the vascular walls and to disperse the stagnant blood. Squats and running are the best prevention of varicose veins.
With extensive damage to blood vessels and the formation of "grape bunches" consult your doctor.
Can I squat for scoliosis?
At the first stage of scoliosis - yes. At the second and above, any axial load is forbidden, especially with weighting, for example, a barbell. Perhaps you do not feel discomfort, but nevertheless cause irreparable harm to the spinal column - protrusion and prolapse of spinal discs, infringement of nerve roots, aggravation of curvature.
Note, if you put on a fixation belt, this will not save you from scoliosis and the load on the spine is still PROHIBITED!
Can I crouch during pregnancy?
Only in the first trimester, if there is no increased uterine tone. Be sure to ask your gynecologist.
If you squat every day, what will happen?
You get a funky ass! :)
How deep can you squat?
Deep squatting is considered in the "plie" position. When the legs are widely spaced, and the pelvis forms a straight line with the hips. Touch the coccyx of the floor should not be. This will spoil the technique of the exercise and will not bring results.
With what weight does the girl squat?
In home training, 2-6 kg is enough. Usually these are two dumbbells of your working weight or a stack of books in a bag. In the gym, the ideal weight will be picked up by the instructor.
How correctly to squat with a bar?
We are watching training videos from a professional fitness coach for squatting with a bar with different legs.
Now you know how to squat right to pump up the buttocks. If you follow our instructions, you will soon get the ass of your dreams!