Sluggish slimming

• How to work squats for weight loss
• How to squat to lose weight: rules, technique, contraindications
• Slimming slings: reviews of slimmer and doctors, results

Squats for weight loss help people, striving to lose weight, effectively get rid of fat deposits in such problem areas as legs, hips, buttocks and stomach.

Thanks to regular exercises, you can not only get rid of excess weight and fat, but improve your health and save the result for a long time.

The principle of weight loss squats ^

Squats are one of the most effective physical exercises that combine aerobic and power loads. A positive effect on weight loss is that during the exercise of fattening fat reserves are burned by increasing muscle mass in problem areas.

• The main advantage of squats for weight loss is that during their performance not only the lower legs, but buttocks, hips and even the press are working.
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• Since squats can be done with weighting agents, for example, with dumbbells, the muscles of the hands also work.
• It is also worth noting that sit-ups have a positive effect on metabolism, accelerating the burning of fatty deposits.
• For 100 repetitions performed in 1 minute, 43 to 86 kcal are burnt, depending on the time of the training. And squats with dumbbells or a bar improves the result 3 to 5 times.

In order not to get confused in the training schedule and to track the improvement of the result, it is recommended to make an individual table of sit-ups.

• In such a table, you can also record the achievements that will stimulate the slimming figure to work on yourself even more.
• In the first column it is necessary to put the date of the session, in the second - to briefly describe the exercise, in the third - to indicate the number of repetitions, in the fourth - weight of the weighting agents, etc.

There are a lot of varieties of squats. The main ones are:

• Classic. To perform the exercise you need to put your feet not very wide and start squatting to parallel the hips with the floor. In this case, the hands can be kept on the waist, led forward or held behind the back of the head.
• Plie. Pliers perform ballerinas during classes to strengthen the inside of the thigh. The feet need to be put wider, to spread socks and squat, spreading the knees to the sides. In this case, you need to keep your back straight.
• With the attack. It is necessary alternately to make attacks forward or back, touching the knee of the rear leg of the floor.
• On one leg. During such sit-ups it is advisable to keep one foot on weight. At the same time, the whole load is on the second leg.
• With weighting. Used dumbbells or a bar.
• With the jump. You should spread your legs, as when performing plie. Then you need to sit down, and, returning to the starting position, jump up. This creates a very large load on the muscles of the legs and buttocks.

How to squat to lose weight: rules, technique, contra-indications ^

Despite the high efficiency of squats, in some cases they are contraindicated:

• It is undesirable to squat people with injuries of the hip joints, knees, ankles, hip fractures and limbs.
• Refuse this method of losing weight to pregnant women.
• Choose another method of burning kilograms followed by people with an overweight of over 30 kg due to excessive load on their knees.

How to squat correctly

• To actively burn extra pounds with squats, beginners only need to perform three sets of 15 repetitions each day. With each training you need to increase the number of approaches and squats.
• You can not forget about breathing. Dropping down, you should inhale, rising, - exhalation.
• Any exercise is recommended to perform smoothly and carefully, feeling every muscle.

Squats for weight loss

• To the legs were slender and beautiful, you need to do squats. The most effective are classic sit-ups with or without dumbbells. The optimal weight of dumbbells is 1.5 - 2 kg.
• To do this, place your legs on the width of your shoulders, and stretch your arms along the trunk. Crouch for 20-30 times a day, gradually increasing the number of repetitions.

Squats for slimming thighs

• Slimming squats are an excellent option for slimming the inside of the thighs. It is necessary that the knees and socks look to the sides, and the legs are set wide. You need to start with 20 such sit-ups.
• For slimming the front of the thigh should be done squats, in a manner reminiscent of the classic. Only the feet should be placed not on the width of the shoulders, but very wide.
• Squatting this way, you need to control that the knees and socks look forward, and the thigh during the squat is parallel to the floor. The number of repetitions is 25.

Squatting for slimming the buttocks

Slimming squats are the most effective for slimming the buttocks. When making attacks, it is necessary to control that a right angle is formed between the shank and the hip of the front leg.

• You can make attacks not only forward or backward, but also to the sides. In this case, the load is also on the inside of the thigh.
• It is advisable to make 10 attacks in different directions.

Squats for slimming belly

It is important to note that when performing any kind of sit-ups, the abdominal press starts working. To strengthen the effect, it is necessary to draw in the stomach.

To make the press perfect, you need to do sit-ups with dumbbells or with a barbell. It is worth adding to what has been said that the number of repetitions is not so important as their quality.

Squats for slimming lsashek

To lose weight in ljashkah, it is recommended to do squats with a jump or crouch on one leg.

• In the first case it is necessary to make classical squats or pliets, but, rising, jump out as high as possible. Make 15 repetitions.
• Squatting, for example, on the right leg, you need to keep the weight on the left. It's not easy at all. First you need to try to do five sit-ups on each leg.

Slimming sit-ups: reviews of slimmer and doctors, results ^

Slimming results with squats are as follows: for 15 minutes of training you can burn at least 250 kcal. Significantly improve the result can be if you combine exercise with dietary nutrition.

The diet should be based on the predominant use of vegetables, fruits, low-fat meat, fish. From flour, sweet, fatty and salty it is necessary to refuse. In addition, it is recommended to eat at least 5 times a day, but in small portions.

Reviews of losing weight with the help of squats of our regular readers:

Jaroslav, 25 years old:

"As long as I can remember, I try to squat daily. I do it in the morning and in the evening. Thanks to this my gluteal muscles and legs look great. "

Maria, 23:

"Once, looking in the mirror, I noticed that my buttocks look saggy. She started to squat. Started with three approaches 20 times. Now I'm doing 5 approaches 40 times. A few days after the first session, my legs hurt badly, but then I got used to it and got involved. I squat only for a month, but I noticed an amazing result: beautiful legs and tight buttocks. "

Xenia, 28 years old:

"I've been squatting for half a year already. I want to note that this method of weight loss and correction of problem areas is very effective. To keep the body in shape, I try not only to squat regularly with weighting and without, but I eat right. "