How to do sit-ups correctly - a description of the squatting technique

Usually, with the help of the simplest exercises, you can achieve the best results. For example, by performing banal squats you can give a good shape to the buttocks. It is important to learn how to do sit-ups.

Use of squats

The shape of the buttocks is affected by 3 factors:

• the shape of the hip bone;
• development of the muscular corset;
• volume of adipose tissue.

The first point, of course, can not be changed in any way, but it is quite possible to achieve the elasticity of the buttocks.

Squats for the buttocks are useful because:

• activate a large group of muscles;
• affects the hip, knee and ankle joint;
• improve the condition of the tendons;
• provide additional stress on the heart;
• helps to form a healthy heart rhythm.

Squatting technique

In fact, there is nothing complicated. You just need to master the technique and sometimes look at yourself from the outside. The following several practical moments will give you a detailed introduction to the squatting technique:

1. All movements must be performed with a bent back. After all, the deflection eliminates the negative load of the spinal column, which in turn minimizes the risk of injury.
2. Each squat should give a load on the heels. That is, the moment you fully sat down, the heels should be pressed to the floor, and not raised. If any anatomical feature of the body does not allow you to do this, the heels should still not hang in the air - lay under them, for example, wooden blocks.
3. During knee bending, the knees should be parallel to each other. Mixing them inside causes too much strain on the knee joints.
4. Watch should only go up. If the athlete begins to look at something under his feet, his back turns into a question mark.

We remove fat deposits from the thighs

Performing the following additional exercises allows you to get rid of the fat mass located on the hips:

1. Hip plait: crouching should be carried out on the condition of widely spaced legs and as slowly and deeper as possible.
2. Side hip lifts. The starting position is lying on its side. Raising the leg should be accompanied by inhalation, and lowering - with an exhalation.
3. Hip removal. It is necessary to sit so that the legs are extended forward, and the palms are located next to the hips. Raising your hips from the floor should try to stretch as far as possible.
4. The inner side of the thigh is the most problematic area. You can act on it with the help of such an exercise: lying on your back, raise your legs, spread them to the sides, then draw and lower them.

In addition, we must remember that not only the general state of health but also the state of metabolism depends on the energy component.

Negative energy in a huge amount passes through our body, and if not to ensure its neutralization, by accumulation it begins to suppress internal processes and cause various psychological disorders: depression, stress, etc.

The easiest and most affordable way to combat the negative effects is by taking a contrast shower. The shower is the strongest stimulator of the nerve endings of each subcutaneous vessel.

The optimal number of sit-ups for weight loss

The developed musculature of the buttocks is not only a bodily aesthetics, but also a healthy strong body. The muscles of the thighs and buttocks are the muscular mass of the body, if they are not developed, one can hardly count on a healthy strong back or beautiful legs. Without this, one can never achieve fastness in running or high fitness in fitness.

How many squats do girls have to lose weight? What should be the technique of execution? How many squats will achieve the desired result?

Each kind of squats has different effects on this or that area of ​​the female body:

1. Squats without burdening. If you require additional cardio-loading, then the best exercise than breathing squats and can not be. Lowering to the bottom point should be accompanied by a show of hands upwards, and a return to the starting point - by lowering down. The optimal number is 50-100 times at an accelerated pace. The whole body should participate in the exercise: gradually the warming up of the muscles leads to the burning of fat. To relax between several approaches, you can be a little bit like, but it is strongly advised not to sit down or take a horizontal position. To fix the result from a minimum of 200 sit-ups follows any power exercise or anti-cellulite wrap.
2. Wide squats with weights. If during the performance of squats to spread your legs widely, you can include muscles that are located in the inner surface of the thigh and buttocks. This is one of the few exercises that can affect this area. Legs should be placed slightly wider than shoulders, and knees should be bred in different directions during the squat. The extra weight creates the necessary load on the muscles, which leads to the burning of calories. A series of deep squats is recommended to be performed after the above-described ordinary.
3. Squats of the front type, suggesting a narrow setting of the legs. If your main goal is an elastic and fit pop, then this exercise is just what you need. Position in which the legs are located close to each other, provides an impact on such parts as the front surface of the thigh and the gluteus muscle. Knees at the same time must look strictly in front of him, and not divorce in the sides.

Doing sit-ups is an effective way of losing weight and shaping your buttocks and legs. Excellent results can be boasted in just a few weeks.

Video

Take on the set of exercises from squats: