Squats - powerful legs for men and round buttocks for girls

Squats with a barbell - one of three basic exercises for athletes of heavy sports. Performing this exercise will entail an increase in body weight.

Depending on the goal, you can change the technique that can use other muscles, as well as change the number of sets and reps, which will also affect the training process.

Using these points, you can both increase body weight (for men) and contribute to rounding the buttocks (for girls).

Squats with a barbell

Of course, squats are one of the most important exercises in the training program of athletes in such sports as: bodybuilding, powerlifting, weightlifting.

The exercise is considered basic, because when it is performed, several joints and muscles are involved. What muscles are included in the work?

  1. Quadriceps

  2. Hip biceps

  3. Buttocks

  4. Lower back muscles

Squats - powerful legs for men and round buttocks for girls

Squatting Technique

Responsibly study the squatting technique to avoid injuries and pain.

Starting position

  1. Squeeze slightly under the barbell, the grip is slightly wider than the shoulders, bend the lower back, and remove the barbell from the racks.

  2. Take 2-3 steps back, put your feet shoulder width apart, bring the shoulder blades, look away.

Squats - powerful legs for men and round buttocks for girls

End position

  1. Inhale a little deeper and squat slowly until the thigh is parallel to the floor.

  2. When moving down, do not forget to take the pelvis back to maintain the balance of the body.
  3. The back is bent during the exercise and tilted forward.
  4. Keep your knees out of your socks.

Squats - powerful legs for men and round buttocks for girls

Errors

The most common mistakes during squats:

  1. Knee reduction
  2. Tearing off the heels
  3. Out of the knees behind the socks
  4. Location of the neck on the neck

Squats - powerful legs for men and round buttocks for girls

Squats for the buttocks

To use the muscles of the buttocks, place your legs wider in squats. This technique is called - sumo.

Squats - powerful legs for men and round buttocks for girls

In the sumo style, the muscles of the back of the thigh (thigh biceps), as well as the gluteus maximus muscles, are actively working.

Squat pain

The most common problem that athletes encounter (if they encounter, of course) is pain in the knees.

Why can my knees hurt?

  1. This is a sharp, high load on the knee joints.

  2. Stretching and tearing of ligaments, cartilage.

  3. Diseases of the joints (arthritis, arthrosis and so on .

    ..)

The first thing you should remember is not to self-medicate! Because it is fraught with consequences, if you suddenly determine the cause is incorrect, therefore it is worth contacting a local hospital with a traumatologist.

What can cause pain in the training process?

  1. A bad warm-up is the first thing you need to pay attention to, because a good warm-up warm-up - the key to the safety of your muscles and joints.

  2. Technique, namely, pinching and raising legs during squats (a big mistake!), Transferring the emphasis from heels to socks and, of course, putting knees out of socks.

  3. Do not chase the scales, because your knees should get used to higher loads gradually, do not try to do this as quickly as possible.

  4. Doing squats with a maximum weight of one time can also affect a lot. Only if you performed a long training program in preparation for this approach will everything be in order. I think you should think about whether this maximum is needed?

Squats - powerful legs for men and round buttocks for girls

Squat program

The quick way to good results is correctly composed program.

I offer you a course during which you will improve your results in squats, as well as bench press and deadlift, but in addition you will gain muscle mass.

Also, during the course, information about secret chips in training, information about nutrition and sports will be sent, which will undoubtedly help in your endeavors and training.

Squats - powerful legs for men and round buttocks for girls


Squats for girls

As mentioned above, the best technique for squats for girls is the sumo style, which will pull up the big buttocks muscles and biceps of the hips.

You can learn about more detailed buttock training in our article: How to make a firm and round butt without swaying your big legs ?, where you will find a lot of useful information, as well as a training plan for round buttocks .

Squats with dumbbells

Or squats "plie". This is the same exercise as sumo squats, only one difference: instead of a barbell, a kettlebell or dumbbell is used, which you hold below, lowering between your legs.

Squats - powerful legs for men and round buttocks for girls

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