How to squat correctly for girls to quickly pump up and tighten their butt and for slim legs with and without weight: the technique of correct squatting. How to squat correctly for a girl with a barbell, kettlebell, barbell

How should a girl breathe correctly when squatting?

Squats are effective basic exercises that are included in many training complexes. They have a positive effect on many areas of the body:

the joints of the legs are stretched
improves blood circulation in the pelvic area
the muscles of the back, abs, buttocks, calves are tightened
the load on the heart muscle increases, thereby creating a healthy rhythm of its work
the condition of the tendons improves

However, you need to understand that intense physical activity is a kind of stress for our body. And it requires more oxygen to distribute the necessary nutritional components evenly to all muscles and internal organs.

In order to get the expected effect from squats, you need to breathe properly while doing them. After all, the correct breathing rate is important for many aspects:

increases endurance, allowing you to train with greater effort and number of approaches
promotes uniform load distribution
reduces the risk of injury from exercise
helps achieve the desired results in a shorter period

Breathing during squats
There are two types of breathing:

Chest - the chest is filled with air. Characteristic of a person in the absence of physical activity
Abdominal (involving the diaphragm) – deeper, in which the abdominal cavity is involved. When filled with air, it expands the chest, and thereby allows the body to receive more oxygen.

When playing sports, professionals use diaphragmatic breathing, which is performed as follows:

draw air through your nostrils
try to direct the volume of air into the abdominal cavity, protruding your belly to its maximum size
exhale smoothly and slowly, contracting your abdominal muscles

It is also important to remember that during any physical exercise, exhalations are carried out during the greatest load, and inhalation is carried out at the least. This is due to the peculiarities of the body’s functioning:

during inhalation:

chest stretches
the abdominal muscles relax
makes it difficult to experience severe muscle tension

during exhalation:

muscles tense more
Abdominal tension occurs and the body stabilizes
The pectoral muscles are grouped, forming a kind of corset, which helps in developing the greatest strengthening

The maximum load during the squatting process occurs when returning to a standing position. This means that at the moment when you go down, inhale, and when you get up, exhale.

Breathing when squatting with a load

When performing squats, consider the recommendations for proper breathing from professional trainers:

standing in the starting position, exhale to rid the lungs of carbon dioxide
Inhaling through your nose, begin a squat. The lips should be compressed. Remember, you can only inhale through the nose, because in its mucous membrane there are receptors through which oxygen passes, signals are sent to the brain, as a result, the organs begin to work more intensely
Having reached the lowest point, you can hold your breath for 1-2 seconds
exhaling, rise to the starting position. You can exhale through your mouth, slightly opening your lips (but without opening your mouth too wide)
do not try to inhale more air, because this can lead to a rapid breathing rhythm, and oxygen will flow unevenly to the tissues
with a fast pace of exercise, breathing should be shallow and frequent, and with a slow pace - measured and deep
With sharp exhalations and inhalations, the load on the heart increases, and this can lead to dizziness and fainting.
even with minimal breath holding, blood pressure increases, which can negatively affect well-being
It is allowed to exhale noisily when working with large weights (pancake, barbell, dumbbell). In other cases, it is recommended to exhale quietly
If possible, train outdoors or in a ventilated area
Don't focus your attention solely on your breathing. This process should be easy and natural, otherwise you risk losing control over your body, and the exercise will ultimately be performed incorrectly
learn to control your breathing from the very first classes in the gym or at home. This will help you develop the right habit.

How to squat properly for girls to quickly pump up their butt and barbell?

Squats using weights are one of the main exercises in strength training for girls. Weighting significantly increases the load, which allows you to pump up your muscles in a shorter time. In addition, weighted squats also use other muscle groups (abs, back, calves, etc.). But before you start such a complex, you need to master the technique of squats without weight.

How to perform squats with a bar correctly:

place your feet shoulder width apart
turn your toes 30-40 degrees outward
spread your hips and knees apart
place the bar on your shoulders, holding it with your hands wider than shoulder length
squeeze your shoulder blades
spread your elbows
move your straightened back slightly forward and bend your lower back slightly
transfer your body weight to your heels
tighten your abdominal muscles
keep your gaze straight
bend your knees and perform a squat

Please note that the empty bar weighs 20 kg. Therefore, for untrained girls, it is better to start exercises using dumbbells. When your muscles get used to the load, you can take the bar.

Squats with a bar

Recommendations for practicing with the bar:

for weight loss, do 3-5 sets of 15-20 times, and for gaining muscle mass - 3-5 sets of 5-7 times
Rest no more than a minute between sets
place your feet at such a width that it is comfortable for you to do a deep squat
Before performing, be sure to do a warm-up, since strength exercises without first stretching and warming up the muscles can lead to sprains and tears.

Hatfield squats seem to be very effective for forming a sculpted, beautiful butt, the peculiarity of which is that when they are performed, the joints of the arms and shoulders are not involved, and the entire force load falls on the gluteal muscles with the hips.

Features of execution:

a special bar is used, the weight of which is 40 kg
the bar is held on the body without hands
hands are placed on racks

Required number of squats

If you want to lose weight. In this case, you need to squat a lot, but with a light weight. Optimally – 3-5 circles of 15-20 squats. The weight should be chosen so that you can complete all the intended repetitions. For beginners, 5 kg dumbbells or a body bar are good options. Then you can move on to squats with an empty bar, and then gradually lift the weight.
If you want to gain weight. In this case, you need to squat a little, but with maximum weight. Optimally – 3-5 circles of 5-8 squats. You need to choose the maximum weight with which you can do the required number of repetitions without compromising your technique. If you are just starting to master this technique, then practice squats according to the program for losing weight in order to master the technique well. And then move on to barbell squats for girls.

How to squat correctly for girls to quickly pump up their butt with a barbell?

Squats with a barbell can be performed by girls who have mastered the technique of performing with light weight. The principle is the same as for squats with a bar, but with small features associated with weighting:

inhale deeply and exhale sharply
go to the machine, place the barbell in the “trapezium” area on your shoulders
spread your legs wider than your shoulders
straighten your back and keep it as straight as possible
direct your gaze slightly upward and look this way throughout the entire time of squats
inhale, filling your lungs to about 3/4 of their volume with air
smoothly perform a squat, moving your pelvis back
Having reached the required depth, hold your breath for 1 second
starting to exhale smoothly (through your nostrils or closed teeth), slowly rise
When returning to the stance, do not straighten your legs completely
straighten up and exhale the remaining air
do 8-10 times in two approaches

Barbell squats
Additional training recommendations:

Be sure to warm up before starting strength exercises. Do some squats without a barbell
Be careful not to rest the barbell on your neck as this can cause serious injury.
breathe in the same rhythm
Be sure to take a break of up to 5 minutes between approaches, during which breathing should be smooth and carried out only through the nose.
return to exercise once your heart rate returns to normal
Before the next squat, take a breath to open your lungs completely
reduce the load if you find it difficult to catch your breath after squats

If you have problems with your knee joints, you can do the following squats:

get on your knees
keep your shins parallel, placing them shoulder width apart
place a barbell or barbell on your shoulders
move your butt back
sit down slowly while inhaling
straighten up while exhaling

Barbell squat technique

Take the starting position: your back is straight, your feet are shoulder-width apart.
The legs slowly bend at the knees, the torso smoothly lowers. From the outside it looks like you want to sit on a chair. The back remains straight.
When standing up, straighten your legs. Repeat.

Breathing: squat as you inhale, rise as you exhale.

There is no need to pause during this exercise. Once the set is completed, rest for 1 to 2 minutes and complete the entire set.

How to make your squat more effective?

Depending on the purpose of this exercise, there are several types. Barbell squats are the most effective for developing strength and strengthening muscles, but if you know how to do deadlifts (the second most effective exercise after squats), you can quickly strengthen your back, abs, forearms, leg and thigh muscles.

Result: strengthening the muscles of the thighs, buttocks, giving them shape.

Can barbell squats cause harm?

There is an opinion that squats can harm your knees and back. The benefits and harms of exercises directly depend on the correct/incorrect technique of performing them.

Barbell squat rules

The main rules for performing this exercise are to follow the squatting technique and select the optimal working weight for yourself. It is also necessary that your feet remain on the floor at all times. If you rise onto your toes while squatting, the exercise is performed incorrectly, which can cause problems with your back and knees. The correct technique for performing the exercise strengthens and develops the gluteal muscles, lower back, and upper thighs.

Barbell squat technique to strengthen and develop muscles

Go behind the bar counter. Place the bar on your shoulders. Grab the barbell with your hands slightly wider than shoulder-width apart. The back is slightly arched. Take a step back. Feet are shoulder-width apart. The toes are slightly turned to the sides. Elbows are pulled back. The shovels are brought together. The back muscles are tense. After inhaling, hold your breath. Sit down. Exhale as you return to the starting position.

Rules for performing squats for beginners

Women should perform 8-12 repetitions with a load of 10-15 kg.

Men should perform 10-15 repetitions with a load of 20-30 kg.

How to squat correctly for girls to quickly pump up their butt with dumbbells on their shoulders?

After fully mastering the technique of performing squats, experts recommend increasing the load. This will significantly increase the effectiveness of your training. It is more convenient for beginners to do this using dumbbells.

In addition, dumbbells are an ideal option for weight training at home, as this sports equipment:

accessible and inexpensive
gives you the opportunity to train at home
takes up little space
does not place direct stress on the spine

Using dumbbells solves the following problems:

effectively pumps muscles (at the same time the quadriceps, gluteal muscles, inner and back surfaces of the thigh work)
prepares your body for heavier loads
allows you to hone your squat technique while using a power load

Squats using dumbbells on the shoulders are also called isometric. They work great on the lower limbs. In addition, it also engages the shoulders.

Squats with dumbbells

An exercise is performed based on a squat without weight, but with some features:

place your feet at a distance that is approximately 1.5 times shoulder width
point your toes and knees outward
move your buttocks back as far as possible
place dumbbells on your shoulders, holding them with your hands
there should be a right angle between your body and elbows
As you inhale, begin your squat until your thighs are parallel to the floor or lower.
tighten your abdominal muscles
if for any reason it is too difficult for you to do a very deep squat, rise a little earlier, without reaching the bottom point
rise as you exhale
perform squats at a smooth pace
keep your butt muscles tense all the time
optimal weight of dumbbells – 5 kg
do 4-5 sets of 15 - 20 times
break between approaches no more than 2 minutes.

Front Squats

This exercise takes the load off the gluteal muscles and increases the load on the quadriceps.

Execution technique

Starting position: back flat, straight. Chest forward. The feet are pressed firmly to the floor throughout the entire process of performing the exercise. The bar is taken with crossed arms. The bar is placed where the collarbone separates from the anterior and posterior deltoid muscles. The body hardly deviates. Go down slowly, but you can go up a little faster.

Important:

To hold the barbell, keep your elbows high.
If the legs are wide apart, the inner thighs are worked out more.
If your legs are narrow, the front of the thigh receives more load.
The low squat engages the hamstrings.

If you want to increase the load on your buttocks, you can perform front squats with a barbell. It is necessary to choose the optimal weight to minimize the risk of injury and pain.

Squats with a barbell on the back and on the front: differences

Front Squats: The barbell is placed on the front deltoids.

Back squat: More muscle is used. It is a more effective exercise. If done correctly, this technique is safe when using heavy weights.

The deadlift is one of the three main exercises in powerlifting. To avoid injury, you need to clearly know the technique of performing deadlifts. A variation of the deadlift is the Romanian barbell deadlift. See here for more details.

How to squat properly for girls to quickly pump up their butt with a kettlebell?

Girls also often use weights as weights during squats. The kettlebell squat is also called a goblet squat or goblet squat. This is a great exercise for working the muscles of the buttocks and thighs. These squats are easier than those using a barbell. Therefore, they are often recommended for beginners.

The technique for performing these exercises is similar to squats with dumbbells. The difference lies mainly in the location of the weight relative to the body:

choose a kettlebell weighing up to 8 kg
place your legs wide, with your feet slightly turned out
take the weight on the sides of the arms and hold it in front of you at chest level
press your elbows to your body
slowly squat while inhaling
point your elbows down
at the moment of a deep squat, the elbows are between the knees
hold at the bottom point for 1-2 seconds
exhaling, rise slowly
do 4 sets of 15 reps

Squat with kettlebells
The advantage of this squat is that by holding a dumbbell in front of you, you thereby exert a force load on the biceps and shoulders. Thus, training of these muscles occurs at the same time.

How to squat correctly for girls on one leg: squat technique?

The one-leg squat is very effective in its effects. It allows you to pump up your leg and gluteal muscles using only your own weight, without using additional weight. This makes it possible to do such workouts at home, without visiting the gym.

There are three main types of such one-leg squats.

“Pistol” is an exercise everyone has known since school. However, not everyone does it correctly.

You need to do it correctly like this:

First, use a support in the form of a chair or wall. After your muscles become more trained, perform without support.
spread your feet shoulder width apart
hold the support with your hand (if you do it without support, then stretch your arms in front of you to better maintain balance)
shift your weight to one of your legs
lift the other one, not the supporting one, holding it straight in front of you
smoothly perform a squat on the supporting leg
the pelvis is slightly retracted back and the body forward
at the moment of the lowest position, the free leg is parallel to the floor
make sure your back remains straight
push slightly and rise up
pull up your free leg

Pistol
Squat with weights puts less strain on the back, and therefore is suitable for those girls who have spinal problems.

Do it this way:

use a barbell (on your shoulders) or dumbbells (in your hands)
inhale
With your right foot, lunge forward wide so that your shin is perpendicular to the floor
bend your left leg at the knee, without touching the floor
standing up, straighten your legs without changing the position of your feet
bend your legs again at the knees, while doing a springy squat down
repeat with the other leg

Squat with weights
Using a chair - uses the muscles of the buttocks, thighs, quadriceps.

Do this as follows:

stand with your back to a chair half a meter away from it
With one leg back, place the front of your foot on the chair
bending the other leg, do a squat
the knee of the first leg should approach the floor
straighten your leg out of the squat
repeat 10-20 times
change position and do the same on the other leg

Squat with a chair

Types of squats

The squat has many variations: with dumbbells, with a bodybar, with a barbell on the chest and on the shoulders, with lunges, a scissor squat, a squat with wide and narrow legs. From such a variety, a woman can choose the most comfortable and productive types of exercise for herself. All of them, provided that the technique is followed, will work to pump the muscles of the buttocks and legs.

Wherever the training takes place, do not neglect the warm-up. There are two types of warm-up: general and special. A general warm-up is carried out to prepare the cardiovascular system and warm up the whole body before the training process. It includes a set of cardio exercises performed until sweat appears and the heart rate increases.

A special warm-up is carried out immediately before the exercise and serves to stabilize the muscles being worked and stretch the joints.

With a barbell on the shoulders for girls

The exercise can be performed in a power rack or a squat rack. Before training, you need to adjust the height of the barbell and put weights on the bar. Secure the put-on pancakes with a fixing ring to prevent them from falling off;

you need to go to the rack and “dive” under the bar;
place the bar just below the neck or on the trapezoid;
The width of the grip does not play a special role, but it is important that the hands are positioned symmetrically from the center to avoid loss of balance;
take the starting position and fixate;
remove the bar from the rack and take a step back;
start the exercise without delay;
After completing the exercise, take a step forward and place the barbell on the rack.

Wide stance of the legs when squatting allows you to work the buttocks and inner thighs; the narrower the position of the legs, the greater the load will be placed on the quadriceps.

Barbell squat variations:

Front squats. In this case, the bar will not be on the shoulders, but on the front deltoid. This option requires more skill, but reduces the load on the lower back and knee joints, which minimizes the risk of injury.
Smith machine squats. Unlike free weight squats, the Smith machine squat is an isolation exercise. By choosing the position under the bar and the width of your legs, you can adjust the load on a certain group of thigh muscles.
Squats on a chair. The exercise is suitable for those girls who are just developing their squat technique. The final phase of squats occurs when the buttocks touch the surface of the chair.

Sissy squats: technique for girls

It pumps up the lower quadriceps area well and forms a beautiful relief Sissy squat. This type of squats is not very common among athletes because it does not help increase muscle size. However, this squat is perfect for girls who want to improve the shape of their legs, as it works on the calf muscles and back of the thighs. In addition, trainers recommend this exercise as a warm-up before serious strength loads.

Features of performing the Sissy squat:

you will need support (a wall bar or the back of a chair)
lean on it with one hand
straighten your back and straighten your shoulders
Place your feet together or at a distance of no more than 25 cm from each other
transfer the center of gravity to your toes (you can place a plank under your heels)
while inhaling, tilt your body back and keep your back absolutely straight, smoothly sit down
At the same time, the knees bend at a right angle, do not diverge to the sides
exhale and slowly rise up
The knees should not be fully straightened when standing. Repeat 10-20 times

Sissy squat
This type of squat can be done either without weights or with a small dumbbell. It must be said that performing this exercise is quite difficult, so it is more suitable for trained girls.

Be careful when performing these squats because they place a lot of stress on the knee joints. At the bottom of such a squat, the knees are brought forward very strongly, and such a position is dangerous. Also, please note that these squats are contraindicated for those who have any knee injuries.

Squats with a barbell on your shoulders

How to squat correctly with a barbell on your shoulders:

Starting position: standing with a straight back, place your feet hip-width apart. Toes point outward (30 degrees).

Grasp the barbell with both hands at a distance slightly wider than shoulder-width apart. Place the barbell on your shoulders without changing the position of your arms. Bend at the waist so that your chest leans forward.

Bend, but only a little. You should be comfortable in this position. The main thing is not to round your back. During a squat, your head should look forward or slightly up.

How should the bar be positioned on the shoulders?

The bar is located on the trapezoid. In this case, the load is directed to the lower part of the quadriceps, and there is a risk of injury to the spine. This method cannot be used. The bar rests just below the trapezius (on the rear deltoids). In this case, the load is evenly distributed. As a result, the tension is removed from the back. In this position, the body will lean forward slightly, which is acceptable for this exercise.

How to squat?

Do you remember sitting on the potty as a child? If not, then you'll have to remember. Because such a squat is the safest. Pay attention to your knees: they should be apart and pointing in the same direction as your feet.

Where to start with squats?

First, try squatting without weights. Squat down so that your heels remain on the floor. Eventually you will learn how far you lean and how easy/difficult it is for you to squat with your feet firmly planted on the floor. Watch your back: if it is arched, then you have already mastered the technique and you can move on to training with a barbell.

How to squat correctly: step-by-step instructions

Keep your knees straight; they should be pointing toward your toes.
Your feet should be completely on the floor, do not rise on your toes.
The back is concave, do not round your back.

What to do if you can’t separate your knees?

The weight you have chosen is too heavy for you. It is necessary to reduce the load. It is necessary to strengthen the gluteal medius muscles, which are located on the sides of the sciatic muscle. You can strengthen them with squats, but with lighter weight. If you can’t do it even with minimal weight, start training with regular squats. And after a few days, add minimal weight to the squats, gradually increasing the load.

How to relieve stress from the gluteal muscles?

Stretch the antagonist muscles located in the thighs:

Sit on the floor, spread your legs to the sides.
Bend forward and don't round your back.
Hold this position.

If you feel pain while performing this exercise, do not try to immediately bend over.

The result: flexibility develops, which will allow you to keep your knees (during a squat with a barbell on your shoulders) in the desired position.

What to do if you lose your balance while squatting? Spread your legs a little wider.

What to do if your knees come together? Place your feet closer.

How should a girl do a deep squat?

A squat in which the pelvis and hips are lowered below the level of the knee joints is called a deep squat. In this case, the thigh muscles are stretched very strongly. It is more difficult to do such squats than until your thighs reach parallel to the floor. But the effectiveness of such exercises is higher. After all, the amplitude of lowering and rising increases and thereby:

more muscles are used for work
endurance increases
the functioning of the knee joints improves

To perform a deep squat, a girl needs:

good physical fitness
sufficient flexibility of the ankle and hip joints
stable coordination of movements

Some people think that there is nothing particularly difficult about such squats. However, many girls perform deep squats incorrectly.

Deep squat

Pay attention to the correct technique:

arch your back throughout the entire exercise. This will remove the negative load from the spine
the support should be only on the heels. If it is difficult for you to squat deeply without lifting them off the floor, place a small plank under your heels
knees should not go beyond the level of the feet
do squats at a slow pace
constantly maintain your fulcrum by balancing your body
determine for yourself the point of optimal abduction of the pelvis back
When lowering below the “parallel of the hips”, keep your back straight, without rounding your chest or leaning forward
Having reached the lowest point of the squat, it is important not to relax the muscles and not to transfer the weight to the joints
you are at your lowest point for the minimum amount of time
make a powerful lift

do not recommend squats that are too deep for girls for a number of reasons:

since there is a strong force impact on the knee joint, which can give the knees a dubious appearance
in a state of deep squatting, excessive pressure is placed on the pelvic organs, including the uterine area
due to compression of the capillaries, the development of varicose veins may begin

How to squat correctly for a girl to lose weight?

Squats are a great way to reduce your weight and reduce your body size. After all, such exercises are a combination of two types of loads:

strength – to lift the body weight upward, increased muscle tension occurs
aerobic – rhythmically repeated movements increase the pulse and heart rate

This combination speeds up the body’s metabolic processes, saturates it with oxygen, which helps burn fat deposits.

The following types of squats are considered effective for weight loss:

classic, with arms raised up and feet shoulder-width apart
with a narrow stance of the legs, when the main emphasis is on the gluteus maximus muscle
sumo and plie with legs wide apart
with weights

The process of burning calories is affected by the number of squats and at what speed they are performed. The more you weigh, the more you burn. It is believed that classic squats without weights for 10 minutes for 100 repetitions burn, on average, 80 kcal.

Squats for weight loss

Many experts assure that properly performed squats improve the metabolism of the entire body and contribute to weight loss even after the end of the workout. To ensure that your exercises bring as much benefit as possible, follow the advice of experts:

Do not do all types of squats in one workout. It is better to choose 1-2 types, alternating them with other exercises, since all squats have approximately the same effectiveness
squat at a fast pace
if you are not trained enough, start 10-15 exercises, gradually increasing the load
do 25-30 times in several approaches. Don’t get too carried away with the number of squats, as due to fatigue you will not do them effectively enough
It is better to train in the morning and evening

An interesting one in terms of weight loss is the “1000 squats” system. Its essence is as follows:

during the day you must perform 1000 squats
exercises are done in several sets of 10 times throughout the day
beginners need to do fewer squats, gradually increasing their number, and bringing them up to 1000

Working out is known to help you lose calories and stimulate muscle growth. But if you train and do not decrease in volume, then you need to reduce the number of calories consumed per day.

Varieties of squats

Today we can distinguish the following varieties of this exercise:

squats with a barbell for girls: on the shoulders and overhead;
on a chair;
sumo;
frontal;
on one leg.

For one lesson, a maximum of two types of squats will be enough. There is no need to strive to complete all varieties at once. It is better to work through one technique carefully and thoroughly than to do them all quickly and incorrectly. In addition, it is advisable to dilute the workout with other exercises for the buttocks and legs.

How to squat properly for a girl to lose weight in her legs?

In order for a girl’s legs to lose weight and become slender, classic squats are ideal, as they put stress on each muscle of the limb, thereby training them and burning fat.

Good results are achieved with the following squat options:

plyometric:

stand up straight
place your feet shoulder width apart
pointing your pelvis back, squat down a little
Jump up from this position while raising your arms

with lunge:

stand up straight
place your hands on your waist
Keeping your back straight, lunge forward with one leg until a right angle is formed
stay in this position for 5 seconds
return to position - source

Squats for swinging legs
while holding a squat:

feet shoulder-width apart or wider
keep your arms bent at the elbows
squat until parallel to the floor
hold for 30-40 seconds
straighten up

with jumping:

place your hands behind your head with your elbows out to the sides
spread your feet slightly
bend your knees
jump up and sit down immediately
so you jump before squatting

Remember that to lose weight you need to perform these squats at an intense pace.

Squats on a bench/chair

To practice the technique of squats with a barbell on your shoulders, you can practice squatting on a chair/bench. You need to choose a chair of such a height that when sitting, your thighs are parallel to the floor and your entire foot is on the floor. The exercise is useful for those who cannot perform classic squats in full amplitude (so that the thighs are parallel to the floor or lower). In powerlifting, the exercise is used to practice explosive lifting from the bottom of a squat.

video - Squats on a bench/chair.

How to squat for a girl to pump up her legs?

Squats with weights can also help make your legs slender. Such exercises strengthen muscle mass, promoting its growth. It's better to take a barbell or kettlebell.

You need to do the exercises that are familiar to you, but with the center of gravity moving from the heels to the toes or the entire foot. To do this, place a low board under your heels. This will redistribute the load from the buttocks to the leg muscles.

To give the leg muscles the required shape, the following squats help:

with a dumbbell or kettlebell:

stand up straight
bring your feet together
take a dumbbell or kettlebell weighing up to 5 kg
holding the weight on your arms outstretched, slowly squat
perform 20-25 times

with a stand (works the calf muscles well):

spread your legs slightly wider than your shoulders
put a block under your socks
squat without lifting your feet off the floor
touch your buttocks to your heels

with a frontal position of the bar – such squats increase the load on the quadriceps (front surface of the thigh):

place a barbell or barbell in front of you on your chest
use less barbell weight than for shoulder exercises
keep your back straight, with a slight arch in your lower back
place your feet shoulder-width apart
perform a classic squat
do 4 sets of 5-7 repetitions at a slow pace

How to squat properly for a girl to avoid damaging her knees?

Squats performed incorrectly can not only become a useless exercise, but also cause injury to the knee joints, since increased stress is placed on this area.

To prevent this from happening, adhere to the following rules during squats:

do not bring your knees together - in this case, the load moves to the kneecaps, which can lead to injury. The direction of the knees and feet should match. At first, this is difficult, but it is very important to learn to control this process.
When returning to the top point, do not straighten your legs completely - they should remain in a slightly bent position. This will ease the stress on your knees and spine.
do not bring your knees beyond the line of your toes, tilting your body. Try not to lean over, moving your pelvis as far back as possible. Make sure to create a right angle between your knees and heels.

How to squat correctly for a girl: contraindications

Despite its effectiveness and general benefits for our body, squats, like any strength training, have a number of contraindications. These include:

phlebeurysm
spinal diseases
diseases of the knees and hip joints
heart and vascular diseases
inflammation of muscle tissue
period after fractures
pregnancy
too much body weight (this can lead to knee injuries)

In cases where you do not have serious illnesses, but when doing squats you experience pain in your back or joints, pay attention to the correct exercise technique. If discomfort does not disappear after this, consult a doctor. Be attentive to your well-being during training. Otherwise, you risk serious injury (hernia, sprain, dislocation).

Top 5 common squat mistakes for girls

There are often cases when girls devote a lot of time and effort to training to create a beautiful relief in the hips and buttocks, but they cannot achieve a positive result. The fact is that muscle pumping occurs only with the correct technique for performing squats.

Squat mistakes

The most common mistakes trainers make when performing squats are:

bent body and incorrect head position - the back should be straight, with a slight arch, and the head should not tilt. Otherwise, there is a risk of loss of balance and, as a result, injury.
the heels lift off the floor - this causes an incorrect distribution of the load on the toes, which makes the exercise useless for tightening the muscles of the buttocks and thighs.
lack of control over breathing - as already mentioned, improper inhalation and exhalation leads to dizziness, rapid fatigue and improper distribution of oxygen in the body.
too shallow squat , in which the muscles of the buttocks are weakly activated (place some support behind you, touching which in the squat, you will understand that you are performing the exercise correctly).
insufficient load and an insufficiently long period of training - experts are unanimous in their opinion: it is impossible to pump up your butt in a week or month. Building muscle mass is a fairly slow process, so training should be done regularly. In addition, after you have mastered the technique of doing squats, it is very important to increase the load.

How to squat correctly: advice from Dr. Bubnovsky and Neumyvakin

According to many doctors, squats can improve not only the appearance of our body, but also cure various ailments. The exercise sets of professors Sergei Bubnovsky and Ivan Neumyvakin have become very popular.

In their general opinion, squats are one of the main means of maintaining and treating the heart muscle. Weak legs contribute to the fact that the heart also becomes weak and cannot cope with its main task - pumping blood.

Squat technique according to Bubnovsky:

keep your back straight, feet shoulder-width apart
lean with straight arms on a wall bars or a support with a rubber shock absorber (this way the back muscles will not be used, and the load will only be on the leg muscles)
squat as deep as your joints allow
straightening up, exhale actively through the diaphragm with the sound “haaa”
do 3 - 5 sets of 10 times

Squat technique according to Neumyvakin:

stand near a support (preferably near a tree)
grab the support with your hands at the level of the navel
put your feet together
tilt your body back while keeping your legs and arms straight
do squats only by straightening and bending your knees
you can start the depth of squats with 10 cm if it’s difficult for you
squat 20-30 times, gradually increasing the number and depth of squats
do squats at least 100 times daily, preferably 300-400

Squats with a barbell for girls

If men use this exercise to strengthen, build muscles and create definition, then girls have different benefits from squats. The squat strengthens muscles, helps burn fat on the hips, buttocks, strengthens the back, abs, side muscles, and helps create a slender silhouette of the figure.

Exercise for beautiful buttocks

Feet are shoulder width apart. Inhale and squat slowly. At the bottom point, hold for 3-5 seconds. As you exhale, smoothly return to the starting position.

Number of repetitions: 3 sets of 10 times.

Exercise for weight loss

Before performing, do several squats without weight (5 to 10). Feet shoulder width apart. Squat down slowly. Take your starting position.

Number of repetitions: 2 sets of 10 times.

After this, perform another approach, but with your feet standing closer to each other. Repeat 10 times.

What muscles are involved?

Squats with a barbell engage the muscles of the buttocks, legs, thighs (quadriceps, biceps), abdominal muscles (rectus and oblique).

What effect do squats with a barbell on the shoulders provide for girls?

slender legs and hips;
toned gluteal muscles;
strengthening abdominal muscles, flat stomach.

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