If you have been trying to achieve the fitness you have been craving for some time, then I am sure that toning your legs and buttocks is high on your list of goals.
The squats — in this case — are the perfect solution to work the muscles «below the navel» and help you develop the muscles that affect the thighs, buttocks but also abs and calves.
Simple to perform, squats can become part of a healthy training routine and increase in difficulty based on your training level. In this guide, I will explain how to make them better!
HOW TO DO SQUATS
Squats are one of the best known and most useful physical exercises to keep fit. Performing them correctly and effectively, without running the risk of getting hurt, is not easy at all. So let’s see how to do squats in order to maximize the benefits for the muscles to train.
So how do squats work? First of all, keep in mind that the perfect squat makes the glutes and quadriceps work in the first place, but a correct execution will allow you to train other muscle groups of the lower limbs and the abdominal area.
Stand up straight, legs spread a little wider than your hips and feet slightly facing out.
Slowly, lower yourself as if there was a chair behind you that you want to sit on.
Contract your buttocks well: you will make them work and give stability to your position.
Do not lean forward, never bend your back, do not push your butt out and make sure that your feet remain firmly on the floor. Keep the weight on your heels and bring your arms forward: it will help you balance your position.
So if you want toned legs and buttocks, get up and repeat. You can perform this exercise both with the barbell, held behind the head resting on the shoulders and without load, using only the weight of the body.
Below is a nice explanatory video of how to squat properly.
TYPES OF SQUATS
The ones described are the classic squats, but if you are trained and want to further improve your physical strength and the definition of your muscle masses, there are variations to the basic movement that you can introduce.
Here are the main types of squats:
squat jump — combine jumps with the movement of the squat. To do this you need to perform a normal squat, but, when you are in the lowered position, instead of getting up normally, jump, keeping the legs apart and bringing the arms back to the sides. This type of exercise combines the benefits of aerobic activity with those of muscle toning exercise. Excellent if your goal is also to lose weight
front squat — the movement is the same as what you have to do in the classic squat but with the use of the barbell. The difference lies in the position of the barbell itself: while in the classic back squat, this is behind the shoulders, in the front squat this must be supported by the front of the shoulders, with the hands turned backward
overhead squat — you must perform a classic squat, but with the barbell on top, above the head. Arms stretched and well balanced, the load must align with the shoulders, pelvis, and knees. Do this exercise only when you are quite trained because the risk of taking the wrong positions and getting hurt is high
Bulgarian squat or split squat — instead aims to work the legs alternately. You will need to place a bench or other type of support behind you. Place one foot on it and perform the classic squat movement using the other leg. You can keep your hands above your head or at your sides, and if you are fit, you can also hold weights in each hand. Alternate the series of repetitions between one leg and the other
pistol squat — not a beginner exercise. Also, in this case, it is a question of making the legs work alternately, only that, unlike what happens in the Bulgarian squat, the leg at rest is not resting behind, but must be kept stretched forward: stuff for strong people, in short
The muscles that you will work by performing the squats are mainly those of the thighs and buttocks, but also calves and abdominals will greatly benefit.
In addition to the quadriceps and biceps femoris, adductors and tensor of the fascia lata, the main muscle when you work on the squats is the gluteus maximus. Indeed, it is above all on the buttocks that you have to rely on the squatting and ascent movement that provides for the squat.
You will see that, if you make a comparison on the tone of your buttocks before and after a period of intense training based on squats, you will not fail to notice a huge difference.
Squats for the buttocks are almost miraculous: try it to believe it!
HOW MANY SQUATS TO DO
How many squats per day do you have to do? As always, the training must be gradual and it is necessary to consider your starting situation.
Haven’t you practiced sports for a lifetime? Start with great caution.
Are you already trained? You can force your hand a little more.
To start, if your goal is to tone your muscles, three sets of ten repetitions can be enough to do every day. Increase a little at a time, to get up to four sets of fifteen repetitions. Or even more, if you can do it.
Recover between one set and the next and keep in mind that it is better to make few well-executed movements than many, but badly done.
MISTAKES TO AVOID
Do not force your body too much or you will end up hurting yourself or demoralizing yourself and abandon the training program: proceed a little at a time and with constancy.
Perhaps the most common mistake you can fall into when doing this exercise is to shift your body weight forward. A mistake not to be made, because you will end up putting the delicate knee joint under excessive effort. Instead, you have to pretend to have a wall in front of you: you cannot go beyond the tips of your feet.
When bending your legs as if you were to sit on a chair, check that your knees, shoulders, and head do not go beyond steroides-monstre.com the tip of your feet. In addition, always remember that any physical activity can have contraindications if poorly performed or in the presence of physical problems.
For safety, always consult a fitness expert or sports doctor.