How to squat right for the buttocks at home. Squats for the buttocks: testimonials

If your goal is to create a beautiful figure, then the diet will not help. The only way out in this situation is the correct sports load.

Precisely because the beautiful body has become a trend, today many are interested in how to squat for the buttocks or learn how to run.

Proper nutrition for a beautiful figure

Saying that a diet will not help you get cherished forms, it does not mean that you can eat, "that's horrible." Remember that a beautiful body is a combination of athletic load and proper nutrition. Therefore, you can get a super result by combining special principles in nutrition and squats for the buttocks. The testimonies indicate that such a blow acts as destructively as possible on fat deposits and cellulite. What you need to eat to ensure that the waist is turned, and the buttocks - elastic? The basis of nutrition should be protein, animal and vegetable fats, the correct carbohydrates. Eat chicken, red meat, fish, eggs, vegetables and fruits. Give up sweets and flour products, count the calories eaten per day. And of course, sport!

Opa is a beautiful priest!

What is the most attractive in a female figure?

Both men and girls are unanimous in the opinion that the most attractive look is the beautiful buttocks. However, despite the widespread opinion that this is a gift of nature, we hasten to disassemble you - a beautiful ass can be "molded" yourself thanks to proper training (and nutrition, as you already understood from the above).

What is included in the complex of these most correct training and where are they conducted?

For a beautiful booty - in the gym?

Now there is a mass of fitness complexes, which in the literal sense of the word promise to make a miracle with your figure.

However, if you think that you need to pay money for such knowledge, then you are mistaken. After all, to find out how to squat to pump up the buttocks, it is not necessary to hire a coach. Even the most modern and "advanced" set of exercises is based on simple movements available for the execution of the house. Therefore, while doing squats for the buttocks at home, you can get the ass just as well as the fitness trainer promises from the fashion gym.

We make the schedule of trainings

So, you decided to take care of yourself and transform your appearance. First of all, you need to schedule the lessons. It does not matter whether you are in the fitness room or at home, you will have three or four workouts per week, an hour and a half. If you do more, your body will not have time to recover. Instead of raising the vitality and energy, you will feel tired, depressed and hungry.

If you do less, then the effect may not even give correctly performed exercises and sit-ups for the buttocks.

Feedback from those who have successfully "made" a figure, are recommended to choose three days a week in which you will be engaged.

Technique - above all!

So, the time and duration of training is determined. What to do in training to achieve an elastic and beautiful priests?

Squats for the buttocks for girls are not a discovery in the world of fitness. It is known that squatting is one of the so-called "basic" exercises, which are part of the weightlifting and powerlifting program. Doing regular squats regularly, you can make a beautiful ass and legs in the shortest possible time. And no other training (aerobic, for example), cream and diet will not make the body more desirable and beautiful than the technically correct exercises.

"Rules" of proper squatting

If you are curious about how to squat to pump up the buttocks, first of all, take the following rules:

1. Do not lift the heels off the floor when doing the exercise.
2. Do not "play" with your back. At the moment of squatting, your back should be perfectly straight, not bent, otherwise you will not be injured.
3. Do not hurry! Crouch thoughtfully and slowly, it does not matter whether you do the exercise with or without weight.
4. When you crouch, do not lower the buttocks below the level of your knees.
5. At the moment of squatting, watch your knees carefully - they should not go beyond the line of socks.
6. Do not hold your breath at the time of the exercise, breathe smoothly.
7. Strain the abdominal muscles.

Now that you've gotten acquainted with safety, you can move on to the technique of execution.

How to squat correctly to pump your legs and buttocks

Fortunately, there are several exercises for creating sculpted buttocks, and there is no need to constantly and monotonously perform the same movement. Also you can diversify the squats by using weighting factors - vulture, dumbbells or pancakes.

How correctly to squat to pump all the muscles of the legs, and not just the buttocks? For this, there are classic squats. Take the starting position - stand up straight, legs spread on the width of the pelvis, arms freely hang along the body. Crouch down slowly, pulling the pelvis back and bending the legs in the knees until a right angle is formed. Remember the safety rules! It is these squats that are used in powerlifting, when an athlete squats with a barbell.

How correctly to squat for buttocks? For this we use the squat "plie". Incidentally, this exercise is effective not only for the gluteal muscles, but also for the inner surface of the thigh and quadriceps femoris muscles. Starting position: spread your legs to the width of your shoulders, turn your socks outward, and place your arms on your waist. Performed "plie" in the same way as usual squatting. To complicate the task, you can pick up dumbbells and keep them in front of you at the moment of squatting.

Another exercise, which uses the same muscles, is squatting "with a narrow setting of the feet." As you already understood from the title, in order to perform such a squat, in the starting position you have to bring the feet together, and the hands should be lowered along the body.

Curtsy "curtsy" - this is another answer to the question of how to squat to pump the ass. Everyone has an idea of how a curtsey is performed. Stand exactly, one leg in front, the other at the back on the toe. Crouch down slowly, bending the legs at the knees and holding the weight of the body on the front leg, while the rear one does not touch the heel of the floor.

Exercises for the "advanced level"

Squatting on one leg with a "pistol". This exercise is for sure many remember from the course of school physical education, and if not, we will recall. For exercise, you will need a chair on which you will rest on the back. Stand on one foot, raise the second straight in front of you. While performing the exercise, bend the supporting leg to the right angle, and keep the straight one in front of you.

A similar exercise is on one foot "swallow". With one hand you must hold onto the chair. Stand on one leg, the other is set back. At the moment of squatting, bend the leg in the knee, and the second move back while tilting the body forward.

Squat with a jump - spread your legs to the width of your shoulders. Do a classic sit-up, and when your legs are bent to the right angle, jump up and again start squatting.

Squatting with a step - make feet together, step with your foot to the side and do squats to the right angle between the knee and the leg. Go back to the starting position and take a step in the opposite direction.

Now you know how to squat right for the buttocks and you can try each of these exercises yourself.

How to combine exercises

The most effective you can do, if you combine all kinds of sit-ups with aerobic exercise. Be sure to start your workout with a warm-up. Complex exercises stop hitching.

Do we use weighting agents? Decide for you, but do not think that by taking in the hands of a body-dumbbell or dumbbells, you pump yourself with huge muscles on your legs. Only using dope in the form of sports supplements, you have a chance to make muscles of unprecedented size. Without the use of steroids, extra weight maximizes your costs and allows you to work on the beauty of the buttocks more effectively.

How to hold your hands while squatting? If you work without additional weights, then place them on the belt, lower them along the trunk or clasp your hands in the lock and hold it in front of you. But an additional advantage in your training will be the use of a weighting agent. As you already knew, this does not prevent you from building a body, but will only help. If you are engaged in a gym, then master squats with a neck near the counter. At home, however, you can take a dumbbell or a weight if you have one. If you do not want to spend money on sports equipment, you can do it yourself, just by typing in a plastic bottle of water and using it as a weighting agent.

Now, knowing how to squat right for the buttocks, you can blind the most sexy buttocks from your priests!