The strange and incomprehensible word "plie" came to us from the ballet. There it meant "bending the leg." Moreover, the feet are maximally turned to the sides, which is why such a movement for training the legs was called squeezing plie.
The most valuable advantage of squeezing plie with weight is pumping your buttocks and inner thigh. Moreover, by varying the depth of the squat, you can use more buttocks, or quadriceps legs.
This is true for girls who want to pump up their buttocks, without especially increasing the massiveness of their legs. How to achieve both that and that - we will tell a bit later.
Who has already been to the gym knows how girls work on the problematic inner thigh - in the simulator for mixing and breeding legs. So, plie needs to be done before that. This is the main exercise for local study of the inner thigh.
Then you should sit in the simulator. Exercise is designed for dumbbells or pancakes.
Have you seen girls in the gym who, with legs spread wide and holding a dumbbell above the floor, squatted? This is the plie. Whoever has not seen - be patient, everything will be described in detail in the "execution technique" section.
The fact is that you will not be able to properly expand your knees, crouch deep enough if your ligaments are not ready for such an amplitude of motion. Therefore, we will further analyze what and how to pull so that the technique is close to ideal.
You need to choose clothes in which you can sit on the twine. Not sitting down yet? Everything is ahead, do not worry.
To perform the exercise correctly, you need to stretch the ligaments of the legs and lower back.
We pull the loin in the classical way - we get the floor with our hands on straight legs. Here's another good way to stretch your lower back: sitting on the floor. Details in a special article on stretching the back.
Stretching the legs is best done on the Swedish wall. Go up to her and put your foot as high as you can.
Straighten your leg. Make slopes in different directions, pull the bundles. Fix the body in those positions where you experience subtle pain. There is no need to go further.
Sit on the longitudinal and transverse splits.
Also, one of the main ways of stretching in this case is sitting on the floor, spreading your knees to the sides, reaching them to the floor. Press hands from above until the knees touch the floor.
The most important thing is to learn to sit down properly. We start the workout with the minimum weight that is in your gym or at home. Let it be a dumbbell weighing 1 kg, which can be conveniently grabbed by hand.
The stronger the socks are deployed, the greater the load on the inner thigh. In particular, the position of the feet is different from the sumo (in the sumo, the socks unfold about 45 degrees).
The knees are looking where the feet are (that's why we warned that a good stretch would be needed). Squat to the maximum - below the parallel to the floor. Do not talk dumbbells back and forth!
The technique of the exercise is not the most difficult, but a lot of mistakes are made.
Do you bend forward a lot? This happens when you squat with a barbell on your back, because you are afraid to fall. In this case, you are also afraid to fall.
What to do: put the bench behind so that you can sit on it when moving down. This will give you confidence, and you will remember how to move. Then remove the bench and try to sit down below.
Or you have not spread your feet enough and are trying to turn your knees even further. The way out is stretching, and the coordinated work of the knees and feet.
Remember, gravity works for you, it evens out the weight perpendicular to the floor. Let Mother Earth do it for you.
This is not recommended, as muscle relaxation occurs, but the effectiveness of the exercise decreases. Watch the position of the legs - they should be bent (slightly to maintain tension).
And for this there are special exercises, for example, front squat. The inside begins to work when you fall below the parallel to the floor.
Squat in front of the mirror. You must see yourself.
It is clear that the side is seen better. Believe me, looking at yourself in the mirror, you can also see many errors and correct them.
While you are warming up, the pain is not so strong and you will not understand how much the muscle has been damaged. We recommend that you do not do any exercise that you experience this pain for several days. Then try again, but rather consult a doctor.
If you want to maximize your buttocks, you need to do a deep squat. Standing on the floor is simply impossible to achieve.
The weight will rest on the floor before you reach the lowest point in the exercise.
There is a variant of plie squats on the platforms. Their height is different. If you have a good stretch, then you can safely squat on such platforms.
If there is no platform, take large pancakes and lay them on top of each other.
So you can set the desired height, reduce or increase it if necessary.
Use 2 adjacent benches. This option is suitable for low-budget rooms. At home, take two low stools or chairs (just be sure to make sure they are stable).
Definitely, you will strengthen the inner and front thighs, buttocks.
You may get a slight increase in muscle mass. Remember, for muscles to grow, they need to be given a stress load. And the plie option is not designed for such weights. Therefore, this exercise cannot be called basic in the literal sense.
Even the perfect execution technique will not give you muscle growth, this is a myth, remember! Only classics combined with progressive loads will give you volumes.
This is important for those who want to pump something up (buttocks, for example), and not just tighten their muscles and tone everything up.
It is recommended to perform this exercise in combination with squatting with a barbell and breeding-mixing legs in the simulator.