Squat "plie". Squats: the correct technique for performing (for girls)

Squats - this is the most effective exercise, designed for pumping the muscles of the legs and buttocks. There are many types of squats that create an isolating load on a particular muscle or form a complex load on several muscle groups. As for such an exercise as squatting, you can say that this is an isolating exercise designed to work out the inner surface of the thigh, as well as to increase the elasticity of the buttocks.

Effectiveness of exercise

This kind of sit-ups is one of the most effective exercises of its kind. This is why it is successfully used by girls who dream of pulling up the inner surface of the thigh, and men who sometimes completely wrongly consider squatting "plie" useless. Depending on the technique, it can be made basic and used to increase the mass, or it can be isolated, creating accents on the inner surface of the thighs. This zone is very important for women and, as a rule, it is the most problematic one.

So, "plie" (sit-ups). For girls this is:

• Tight inner thighs.
• Rounded buttocks.
• Simultaneous study of several muscles at once.
• Unloading of knee joints.
• Improved coordination of movements.
• The ability to unload the spine.
• Possibility to train at home.
• Possibility to use different types of equipment.

The program of sit-ups for men can also include "plie" - squats, the technique of which allows you to develop the strength of all the major muscles of the lower body.

Technique for performing squats "plie"

To ensure the effective operation of the hips and buttocks, it is necessary to observe the obligatory condition - this is the correct technique of implementation.

1. The legs are located on the width of the shoulders.
2. Socks are deployed at 120 ° C.
3. The back is straight, slightly bent in the lower back.
4. Without changing the position of the back and without tilting your head forward, you should sit down slowly, breathing in the air.
5. At the bottom point, the hips should be parallel to the floor.
6. Hold for a few seconds and after exhaling, return to the starting position, without straightening the legs to the end.

The number of approaches and repetitions depends on the goals. If the exercise is used in the program for weight loss, then the training should be with a large number of repetitions - 15-20 times for 3-5 approaches.

If the target is a set of muscle mass, then wide squats "plie" should be performed with a repetition of no more than 8.

It is worth noting that the technique of this exercise is quite complex and unique, which is why it requires some preparation. To work out the movements, it is necessary to begin work without burdening. Having gained certain skills and feeling your own muscles, you can use extra weight and equipment.

Squats "plie". What muscles are involved?

It can be said that this exercise belongs to the category of those who develop strength. Many athletes mistakenly believe that such squats work only on their legs, and do not include exercise in training, considering it is not effective enough. But in fact squat "plie" affects the muscles of the back, shins, hips, the press and, of course, the buttocks.

The gluteus maximus controls the action of the thighs during the squat. Quadriceps are involved in work with the knee joints, and the calves strain when an ankle is connected. In addition, the muscles - straighteners of the spine - contribute to correct posture throughout the exercise. In this process, the leading muscle of the inner surface of the thigh most actively participates, receiving a powerful load and being in a tone both during the ascent and during the descent.

Common Mistakes

The most common mistake during the performance of such an exercise as squat "plie" - is lowering the body forward. Do not forget that the target group of muscles is still not the back, but the legs. Especially this applies to those athletes who use weights or dumbbells as weights, but a bar. To sharpen the technique and understand how the muscles should work, you should unload the spine, using other equipment.

"Plie" (squats): reviews, tips, recommendations

Girls who are worried about the slender legs and do not want to have an overly developed quadriceps are ideally suited for squats for the buttocks and thighs. You can use the exercise in its classic performance, but if you need to work on increasing the volume and you need to take a lot of weight, then it's worth trying the same squat, which has the name "sumo" and is slightly different in technique.

To make the training as effective as possible, remember the advice of professional athletes:

• To avoid stress on the knee joints, the legs at the top point are not recommended to be straightened. This rule should be followed in all sit-ups and presses by feet.
• You do not have to squat very deeply.
• In squat "plie", as in many other exercises, the back must be kept straight.
• To keep balance, you need to keep track of heels and socks - they can not be torn off the floor.
• Movements should be smooth and without jerks.
• To increase the load, you can use various tools, such as dumbbells, weights, weighting agents.
• Rest between approaches should be no more than a minute.
• To control the load, you need to monitor your knees - they should not be confined and should not go over the socks.
• To strengthen the development of the gluteal muscles you can use the footrest. At home, it can be books or bricks, and in the gym - a step-platform.
• To pump the ankle, the movement at the top point can be supplemented by lifting to the socks.

What inventory should I use?

Both the inventory and its weight affect the technique of any exercise. Squat "plie" is an exercise that is most often performed with a dumbbell, with two or with weight between the legs. If the weight or dumbbell are heavy, then the spin participates in the work. Therefore, to relieve the back and maximally load the hips and buttocks, the weight can be attached to a special strap with attachments, which is often used for pull-ups.

There is another variant of the exercise squat "plie" - with the help of the T-neck (rod). In this case, the load can be very large and even exceed a hundred kilograms. But such big weights are of interest only for advanced "pumping". And if we talk about beginners and still weak athletes or fragile girls, then the program of squats should be radically different.

Effective training

Slender legs and firm buttocks are the dream of every modern girl. To make the training as productive as possible, it is necessary to fill it with the most effective exercises, periodically changing and supplementing them. As you know, such exercises include squats. For girls who want to change the appearance of their buttocks, the best exercise simply can not be found. Supplement "plie" can be attacks or other types of sit-ups.

Variants of training

Here are a few versions of the workout, which allows you to work out all the muscles of the lower body.

• Deep squats with a barbell on the shoulders - 4х15.
• Squats "plie" with a dumbbell - 3х15.
• The attacks with dumbbells -3x15.
• Hyperextension reverse - 3x20.

Alternatively, you can use another program:

• Foot press in the machine - 3х15.
• Squats "plie" with a dumbbell - 3х15.
• The deadlift is 3х15.
• Retracting the leg back with weights - 3х15.

For women who want to tighten the inner surface of the thigh, an obligatory condition is the presence in the training of such exercises as "plie" - squats, the technique of which involves the pumping of these isolated muscles.

Plie and cardio training

With squats, it is best to begin training your legs and buttocks. The same applies to squats "plie", which allow you to use almost all the muscles of the lower body, including the press. Consequently, productive prisadasav, you can spare yourself the need to warm up before each exercise.

Squat "plie" can be performed at an intensive pace, as a cardio-load on problem areas. And because during the execution of the "plie" the load from the knees is shifted, then the number of repetitions in the set can be quite large - from 15 to 30.

As stated earlier, the "plie" with the bar is very loaded on the back. And in women, as is known, the muscles of the legs are much more powerful than the lower back. Accordingly, in order to "grow" beautiful buttocks, you should use other equipment, for example, expanders, weighting or rubber tourniquet.

Contraindications

Contraindications for any kind of sit-ups can be problems with the spine, knee and hip joints, as well as varicose veins and other diseases. In this case, be sure to consult a doctor.

If there are no health problems, and during the exercise, nevertheless there is discomfort in the above areas, then attention should be paid to the technique. Perhaps the exercise is not performing correctly, and this is fraught with consequences, such as fractures, tears, stretching.