Every girl dreams of toned, rounded buttocks that will allow her to wear any tight clothing. And you've probably heard that squats with a kettlebell or dumbbells guarantee a good result. But, alas, not everyone knows how to properly perform exercises with weights. Even a simple squat must be done carefully, following the technique. Otherwise, you may harm yourself and suffer serious injury.
Types of squats with kettlebells
Kettlebell squats, or goblet squats as they are also called, are a versatile exercise. Suitable for both beginner athletes and professionals. It is much simpler than the similar one with a barbell. There are several types of squats:
- Classic - weights on the sides or near the shoulders.
- With a projectile between the legs.
- Frontal - weights on the chest.
Depending on the chosen exercise, different muscle groups are worked. So before you decide what type of kettlebell squat to do, think about what you want to work on.
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.
What muscles are involved?
It is most useful to do squats with a kettlebell for girls who dream of an elastic and toned butt. After all, it is the gluteal muscles that work most actively when performing this exercise. But even here, not everything is so simple. Depending on the location of the kettlebell or dumbbell, certain muscle groups are more heavily loaded. And there are three of them on the buttocks: large, medium and small.
The first is responsible for volume. It is she who sets the shape and size of the most appetizing part of the body. The gluteus medius and minimus muscles work mainly when the leg is moved to the side. They are responsible for the tightness of the butt. As you can see, they need to be trained equally well. Otherwise, you will not see a beautiful figure. In addition to the gluteal muscles, squats with a kettlebell also train the biceps, triceps, quadriceps, and back muscles. By performing such exercises, you kill two birds with one stone: you tighten your butt and strengthen your back.
Work of muscles and joints
When performing a squat with a kettlebell, all muscle groups, including the core muscles, also receive a load, although the degree of load on certain synergistic muscles depends on the specific version of the exercise. For example, when a squat is performed with weights on the shoulders, the deltoids and biceps are strongly innervated, and when the dumbbell is placed on the back, the long muscles receive more load. The main working muscle mass is the legs, which can be fully worked out, especially if the athlete uses several different types of squats during training. The fact is that individual segments of the muscle mass of the legs are also innervated differently depending on what type of squats you use.
The joints feel good, since the weight is light in any case, and if the athlete holds the weight in his hands below the waist, then even those who have problems with the spine can perform such squats. In general, a kettlebell is a unique piece of equipment that allows you to train effectively even for those who have had injuries, since it weighs relatively little, and therefore the load is taken on not only by fast motor units, but also by slow ones. The latter, by the way, makes the kettlebell the best equipment for older athletes, or those who train “for themselves.” During the period of functional training, or the so-called “drying”, the kettlebell completely replaces cardio.
Squat technique
Each type of squat has its own technique. If you follow all the rules, the exercises will bring results very soon. But get it wrong and you could be scarred for life. Therefore, you should first perform squats with a kettlebell under the supervision of a trainer or an experienced fitness specialist. The squatting technique itself is quite simple. The main thing is to monitor the position of the body. Your back should be straight, your legs should be shoulder-width apart and your knees slightly bent.
During the squat, you need to bend slightly, moving your buttocks back as much as possible to feel the tension in the back of your thighs. Do not squeeze your shoulder blades together under any circumstances. The chest should be straight. Watch your knees. They should be flush with the toe line. If the knees protrude further, it means that the technique of performing the exercise is broken - there is a risk of injuring the joints. It is also important to keep your heels off the floor, otherwise you risk losing your balance.
Depending on the type of squat, the method of gripping the projectile differs:
- Classic squats can be performed with one or two kettlebells. If you use one apparatus during the exercise, then place it on the trapezium and hold it with both hands. With two weights things are a little different. They need to be rested with the bottom on the shoulders. From this position you can also perform overhead squats with kettlebells, which will help strengthen your arm muscles.
- Squats with a kettlebell between your legs are an effective way to work the deep muscles of your buttocks, back, and hamstrings. In this case, the projectile must be taken with both hands. It is best to use benches or platforms that are comfortable to stand on so that the squat can be as deep as possible.
- Front squats. They are the most difficult of all. Requires great concentration, skill and strength. In this case, the kettlebell is held straight in front of you as close to the body as possible at chest level.
Smith butt squat
When the weight used in the above squat variations feels fairly light, you can move on to a classic barbell squat program. Since the barbell squat is a technically complex exercise, and if performed incorrectly can be quite traumatic, preference should be given to the Smith machine.
Its use provides a number of advantages. So, when performing exercises on it, you can safely do without a belayer. There is no possibility of the weight coming off with subsequent injury. Also, the emphasis in this simulator is on target muscle groups without the use of stabilizers, which allows you to work out the necessary muscles as much as possible. In addition, using limiters, you can set the optimal amplitude for performing the exercise. The simulator is perfect for athletes at the initial stage of training.
Smith butt squat
The emphasis of the load is directly related to the starting position. If you put your feet together, the muscles in the front of the thigh will receive the main load. But this variation should be performed with caution, as there is an increased load on the knee joints. With your feet shoulder-width apart or slightly wider, the emphasis is on the muscles of the inner thigh. It is considered the most common squatting position for girls. Bringing your legs slightly forward, resting your back on the bar, the emphasis will be on the gluteal muscles.
Note! The design of the Smith machine allows you to position yourself on both sides. This aspect is purely individual. The most common location is on the outside of the machine.
Benefits of squats
In addition to the direct benefits, squats with a kettlebell for the buttocks have other advantages. First of all, it is worth noting the improvement in general physical fitness. After all, during this exercise, almost all muscles work, including the abs. Doing squats every day will help work out problem areas, improve endurance and strength. It will give you vigor. Even if you perform the exercise without weights, there will be an effect. The main thing is to get the technique right, and then use squats with two kettlebells or one, as you like. Interestingly enough, weighted squats affect hormonal levels. They promote the production of testosterone, the muscle growth hormone.
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
The harm of squats
The benefits of squats with kettlebells are undeniable. But sometimes this exercise can be harmful. For example, if you have medical contraindications to putting stress on your knee joints, back, or other parts of the body responsible for distributing the load when squatting, you should consult a specialist. You may have to give up this exercise altogether or choose the optimal load to avoid injury. And of course, if the technique is violated, the harm to joints and muscles is simply colossal. Incorrect distribution of the load, sharp shocks or jerks can reward you with any type of damage: from sprains and dislocations to serious fractures. That is why it is better to practice the squatting technique under the supervision of an instructor.
Benefits of Exercise
- comprehensive load on various muscle groups of the body;
- general muscle tone and tightness, improving the appearance of problem areas;
- increasing the strength of the abdominal and lower back muscles;
- improving flexibility and mobility of joints;
- the exercise allows you to pump up your leg muscles without putting unnecessary strain on your back;
- simplicity and ease of implementation, the ability to perform at home; no bulky additional equipment required;
- strengthening the body's metabolism.
Working muscles
Goblet squats, by the nature of the load, are basic compound exercises that focus on the development of the hips, mainly the quadriceps of the legs.
The load covers the following muscles:
- main – quadriceps femoris (quadriceps femoris);
- additional – gluteal muscles, calf muscles and soleus muscles;
- stabilizer muscles - the back of the thigh, muscles - extensors of the spine, abs.
- The static load falls on the anterior bundle of deltoid muscles, biceps and brachialis.
Technique for performing goblet squats:
- Get into a standing position, grab the handle of a weight and press it to your chest with both hands. When performing the exercise, look straight ahead, move your shoulders back, keep your back fixed, and your spine straight. Place your feet slightly wider than shoulder-width apart. This is your starting position.
- Begin the downward movement of your squat by flexing your hip and knee joints to lower your body down. Maintain the angle of your torso, paying special attention to keeping your spine in a fixed position. When squatting down, press your knees outward, placing your feet on your heels. feet
- Lower your torso until you reach a full squat position (hamstrings to calves) or until your back begins to round. At the bottom of the range of motion, pause briefly.
- Return to the starting position by resting your feet on your heels, extending your knees and hips to rise up. Repeat the movement for the required number of repetitions.
The squat exercise with a kettlebell (goblet squat) develops flexibility in the knee and hip joints well, and is perfect for many girls in achieving their goals. The exercise does not require huge weights and can also be performed at home.
Recommendations
Be sure to stretch and warm up your muscles before you begin the kettlebell exercise. Pay special attention to your knees and feet. Keep your back straight, don't sway. And perform all movements without jerking. Control your abs. He must be tense. This will not only tighten the abdominal muscles, but also additionally support the spine while working with the apparatus.
Breathe correctly. Maintaining even breathing will help you do more squats. If you notice pain or crunching in your joints during the exercise, check whether the squat is performed correctly. If everything is fine with the equipment, you should visit a doctor. When working with heavy weights, be sure to use a special belt and fix your knees.
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.
