Squat with us, squat, as we squat better than us
Know why fitness instructors are so fun and happy? Because they know more than one boring classic squats.
Know children of different years that squats – one of the most effective exercises not only for everything that is below the belt and at his level, but stamina and muscle mass. Therefore, to make a boring squat more effective use in their workouts at least these ten ways. They are effective even without the dumbbells and barbells.
And in the words of the legendary Teddy beard: «Squat until poruguese». Get to work!
What’s the advantage: the cornerstone classics, which are engaged as Champions and athletes SDYUSSHOR most unsold. Exercise that affects all the muscles of the legs.
Starting position: standing, feet shoulder width of the pelvis, arms along the body.
How to do: inhale, averting the pelvis back, bend your knees to right angle. On the exhale return to the starting position. However, you yourself know everything.
What is a plus: emphasis on glutes, quadriceps pumped hips and inner thighs.
Starting position: standing, feet wider than shoulders, toes turned outwards at a right angle, hands on the belt.
How to do: squat. Down – up.
What plus:the gluteus becomes a monolith, and quadriceps and inner thighs get a good boost of power.
Starting position: feet together, knees don’t dissolve, arms along the body.
How to do: squat, being careful not to dissolve her knees.
What’s the advantage: there is almost completely the focus is on the gluteus Maximus. A healthy «nut» – the healthy flesh.
Starting position: standing, legs crossed (so called «reverence»).
How to do: inhale, averting the pelvis back, bend your knees to right angle. Simply put, sit with bent legs. Hold the body weight on the leg standing in the front of the foot of the second leg should not touch the heel of the floor. On the exhale return to the starting position. If you understand everything, you’re done.
What is plus: for health.
Starting position: feet shoulder width of the pelvis, one of the heels raised up. Looks like you took a picture during the dance.
How to do: inhale, averting the pelvis back, bend your knees to right angle. Hold the body weight on the foot, which is completely standing on the floor. On the exhale return to the starting position. Repeat with the other leg.
What plus: add feet extra payload.
Starting position: stand on one leg like a crane, the second – ahead on weight, bent at the knee. Use a prop – a chair, Swedish wall is not important, only you hadn’t fallen.
How to do: how do you know you need to squat on one leg. In this case one that is on weight, straighten forward. On the exhale return the leg to its original position.
What’s the advantage: very good for back muscles, favorite glutes and hamstring.
Starting position: the same as in the previous exercise.
How to do: the system has changed a bit. This time, squatting on one foot, tilt your body forward, and free take ago. On the exhale, respectively, back to its original position.
What is plus: to increase the intensity of the training and development of explosive force. All of us loved the crossfit all your soul approve of this exercise.
Starting position: familiar with the school «feet shoulder width».
How to do: inhale bend your knees to a right angle, exhale while straightening your legs, jump up. Returning to the ground after a jump, the moment when the foot touches the floor, immediately squat.
What plus: it’s time to use the abductor and adductor muscles of the thigh. Moreover, it is an excellent cardio training and a well develop dyhalku.
Starting position: feet together.
How to do: take a step to the side and averting the pelvis back, bend your knees to right angle. On the exhale return to the starting position and repeat to the other side. Reminds crazy dance group «Kar-man», but the benefits of exercise are obvious.
What is a plus: everything is the same as in the previous exercise, only the load is greatly increased.
Starting position: feet together.
How to do: vipryh up, jump spreading the legs out to the sides as if you are dancing the dance of the Zaporozhye Cossacks (well, not so much) as soon as the foot touches the floor, bend your knees to right angle. Straightening his legs again, push up, jump connect the legs and return to starting position.
P. S. by the Way, the effectiveness of your sit-UPS depends on where you get your hands. Well, due to proper hand position is possible not only to strengthen all that is below and at waist level, but slightly higher.
straight arms extended forward, hands folded in the castle – very convenient to keep balance, a note to anyone who leans;
– hands on waist – begin the work of muscle-stabilizers;
hands crossed on shoulders – again, work the muscle stabilizers, and in addition, decreases sharply opposed;
– hands behind head, elbows to the sides, increasing the load on the heart and working the muscles that control your posture, and most importantly, dilute elbows to the sides;
– straight arm pointing up, increasing the load on muscles-extensors of the back, upper body and heart. The hardest hand position.