Let's get acquainted with the program of squats for weight loss. How to achieve results faster

Doing physical exercises perfectly helps to lose weight and strengthen muscles. Squats are rightfully considered one of the most effective ways to reduce the volume of the hips, buttocks and legs, and in fact these places are just "problematic" for most women seeking to lose weight.With careful squats, you can also lose weight in the sides, abdomen and even waist. And over time, adipose tissue begins to transform into muscle.The rules for performing squats belong to a variety of aerobic loads and work best on different muscle groups. At the same time, the body is actively saturated with oxygen, and the heart muscle is strengthened.Correctly perform squats in order for them to bring real benefits is not as easy as it may seem at first glance. A few recommendations will help prevent mistakes in the classroom:- Train regularly. Classes 1 or 2 times a week will not give any visible results. Only daily efforts will allow you to "sculpt" a beautiful figure.- Start each lesson with a warm-up. It is especially important to warm up the muscles of the calves and feet, because it is on them that the greatest load is placed.- When doing squats, make sure that the hips are parallel to the floor, at an angle of 90 degrees. It is not reasonable to go lower, because then the load on the feet will become excessive, and there will be no benefit from the exercise.- Press your heels tightly to the floor, you can not tear them off.- Keep your feet shoulder—width apart, your head straight, and your back in an even position.Squats are a very effective method to find the figure of your dreams, but at the same time they require a high level of self-discipline and a lot of effort. Although the result is worth it — during the first week of training, the volume of the hips can decrease by 2-3 centimeters.How much should I study?It is impossible to say exactly how many squats you need to perform daily in order to change your weight downwards. But the average norms still exist.At the initial stages, squats should be performed 15-25 times in 3-5 sets. Between sets, you need to take a break of 1-2 minutes to restore breathing. You can squat in the morning or in the evening, but not immediately after eating.When classical exercises will be performed with ease with a number of repetitions of more than 25-30, then it's time to master the exercises with weights, while significantly increasing the load on the muscles, and calories will be burned even more.At first, it is better to use light dumbbells — those with which it will be possible to sit down at least 10-15 times. No more than three approaches should be performed. Then you should gradually increase the weight of dumbbells and the number of repetitions.Consider the training program and several types of squats, which can be alternated from time to time.- Classic squats. The usual kind of squats, familiar to everyone since childhood. They perform it with their arms outstretched.- "Prison" squats. Despite the name that does not add positivity, this type of squats trains the thigh muscles even more effectively than the classic one. To do this, you need to close your hands on the back of your head with a "lock", move your elbows to the sides. Sit down, as usual, until you reach a right angle.- "The Hindu Method". A rather complicated squat technique, which was first used in India. Straight arms should be pulled back and, while doing squats, make undulating movements with your hands and hips. At the same time, the heels should be lifted off the floor, and the squat should be up to the stop, that is, up to the "squatting" position.- Squats "Plie". This technique is directly related to ballet. Perfectly trains the inner surface of the thigh and burns fat well in this area. The legs should be placed as wide as possible, the toes should be turned outwards and, slowly, squat. This exercise does not require a fast pace, a slow one just works out the muscles better.- By the wall. You need to lean your head, back and buttocks against the wall, put your legs forward and place them slightly wider than your shoulders; the distance from the wall should be at least half a meter. Exhaling, you need to smoothly descend, without lifting your head and back from the wall until you reach the position "hips parallel to the floor". Stay in this position for as long as you have enough patience and return to the starting position. Repeat 2-3 times.- "Scissors". Exercise in a short period effectively tightens the gluteal muscles. You need to stand up straight and lunge with one foot back. Then bend this leg and the one in front at an angle of 90 degrees, but do not allow touching the floor. 10 times — repeat, and then change the leg.There is also a curious technique called "1000 and 1 squat". It sounds very serious, because 1000 is such a terrible figure!In fact, the technique involves performing no more than 10 squats at a time, only they need to be done throughout the day: immediately after waking up, after brushing your teeth, after breakfast, etc.Of course, it is necessary to grow up to such a serious figure. It is optimal to start with 150 squats a day, gradually increasing their number. For example, after a couple of weeks, 300 squats, then 500, and so you can get to thousands unnoticed.As you train your muscles and get used to the loads, you should move on to squats with weights, which give the buttocks and the back of the thighs a beautiful sculptural relief. There are several options for how to squat in this way.- You need to take dumbbells in your hands (for a start, they will weigh 0.5-1 kg), stretch your arms out in front of you and squat as usual.- "Sumo". Put your feet in the same position as in the "Plie", take dumbbells in your hands and keep them hanging (without touching the floor). Squat slowly, working out every muscle.- Squat with a barbell. A favorite exercise of many athletes. But for amateurs, of course, it is better to buy a small barbell on which to gradually increase the number of "pancakes". The barbell is placed on the shoulders, and squats are performed in the usual way until an angle of 90 degrees is reached.Squats have a very effective effect on the muscles of the buttocks, thighs, legs and abdomen, but also carry with them a rather large load. This type of exercise is contraindicated in diseases of the joints of the legs, varicose veins, hypertension, scoliosis, problems with the spine, sciatica and disorders of the cardiovascular system. For people suffering from these ailments, it makes sense to choose other, less intense exercises for weight loss. Начинается новый цикл использования производных каннабиса в качестве лекарств, на этот раз более последовательно купить семена марихуаны , чем в прошлом. В настоящее время известны структуры химических соединений, полученных из каннабиса, механизмы их действия на нервную систему выясняются с открытием эндогенной каннабиноидной системы.