Try an effective squat program. You can practice without leaving your home!

Squats for weight loss:

Stand straight, feet shoulder width apart. Perform 25 squats at a vigorous pace.
2. Stand sideways to the back of a chair, grab the chair with your left hand and do 15 squats on your left leg, keep your right leg parallel to the floor.

Exercises for a thin waist

3. Stand sideways to the back of a chair, grab the chair with your right hand and do 15 squats on your right leg, left leg parallel to the floor.

4. Stand straight, feet shoulder width apart. Perform 20 deep squats, returning to your original form with a sharp jump.

Stick to the squat program for 1-2 months and your legs will become leaner and your buttocks will become firmer and toned.

Benefits of squats.

Physical exercise is an integral part of a healthy lifestyle. Mankind, in an effort to preserve and strengthen health, develops a lot of different techniques and types of exercises, using various auxiliary means (simulators, sports equipment, etc.). But as they say “everything ingenious is simple”, sometimes the most common and well-known exercises bring the greatest benefit.

The benefits of squats are enormous, whether the exercise is performed with or without weights. Squats are an important component in bodybuilding and powerlifting, in choreography and exercise therapy.

When doing squats, almost all leg muscle groups are included in the work, as well as the muscles that hold the spine, the gluteal and calf muscles, quadriceps, lower back muscles, hamstrings begin to work hard, partial load goes to the muscles of the lower abdomen (abs).

The benefits of squats are obvious for both men and women. If squats allow men to strengthen the muscles of the legs, make them more prominent, strong, then squats for women allow you to get rid of the “riding breeches” on the hips, improve the shape of the buttocks, and allow you to lose extra pounds. Strong tightened hips, rounded elastic buttocks, not only make a woman’s figure slim and fit, they affect the gait, which becomes softer, lighter, more attractive.

However, the benefits of squats were not always so unambiguous, in a certain period of time it was suggested that squats can be detrimental to the knee joints, breaking down and stretching the knee tendons, which weakens the knees and causes pain. At one time, squats as a physical activity were removed from the list of exercises in the American army. Research in the late 20th century rehabilitated the squat, restoring its reputation as a great, safe, and effective exercise.

In fact, the benefits of squats are conditional if they are performed incorrectly. It is especially necessary to monitor the posture during this exercise, the incorrect position of the spine can lead to injury. And you can’t do squats with a load (with weight) without the supervision of a coach or a powerlifting or bodybuilding professional!

To maximize the benefits of squats, you must correctly perform this exercise:

If you are a beginner, you should not squat deeply, stopping at a line parallel to the floor, while the knee joint will usually be bent at an angle of about 90 degrees. The back should be straight, slightly tilted forward. When squatting, keep your feet shoulder-width apart, this will protect you from falling and losing coordination. So that during squats your hands do not interfere, you can stretch them forward, or fold them in front of your chest in a lock (you can take dumbbells in your hands).

Squats should be smooth, soft, without jerks, do the exercise slowly, do not twitch, do not sway, do not endure pain. If the exercise causes pain, stop, rest and continue. For the same reason, it is advisable to do squats with approaches. The best is to perform three sets of 10 squats.

When squatting, the feet should be completely on the floor, do not lift your legs off the floor surface, do not stand on your toes or heels, this can cause loss of balance and a fall.

Squat according to the rules, be sure to include this exercise in your morning workout and you are guaranteed a boost of energy for the whole day!