Squats - this is the most effective exercise designed to pump the muscles of the legs and buttocks. There are many types of squats that create an insulating load on a particular muscle or form a complex load on several muscle groups. As for such an exercise as squeezing “plie”, we can say that this is an insulating exercise designed to work out the inner surface of the thigh, as well as to increase the elasticity of the buttocks.
Exercise efficiency
This type of squats is one of the most effective exercises of its kind. That is why it is successfully used by girls who dream to tighten the inner surface of the thigh, and by men who sometimes completely in vain consider squeezing “plie” to be useless. Depending on the technique, it can be made basic and used to increase mass, or it can be isolated, creating accents on the inner surface of the thighs. This area is very important for women and, as a rule, it is this area that is the most problematic.
So, "plie" (squats). For girls it is:
- tightened inner thighs.
- Rounded buttocks.
- Simultaneous study of several muscles at once.
- Unloading the knee joints.
- Improved coordination of movements.
- The ability to unload the spine.
- The ability to train at home.
- The ability to use various types of equipment.
The squat program for men can also include “plie” - squats, the technique of which allows you to develop the strength of all the large muscles of the lower body.
Plie Squat Technique
To ensure the effective operation of the hips and buttocks, it is necessary to observe a prerequisite - this is the correct technique.
- The legs are shoulder width apart.
- Socks deployed at 120 ° C.
- The back is straight, slightly bent in the lumbar region.
- Without changing the position of the back and without tilting your head forward, you need to crouch slowly, breathing in the air.
- At the bottom of the hips should be parallel to the floor.
- Holding for a few seconds and exhaling, return to its original position, without straightening the legs to the end.
The number of sets and reps depends on the goals. If the exercise is used in a weight loss program, then the training should be with a large number of repetitions - 15-20 times for 3-5 approaches.
If the goal is to gain muscle mass, then wide squats “plie” should be performed with the number of repetitions of not more than 8.
It is worth noting that the technique of this exercise is quite complex and peculiar, which is why it requires some preparation. To work out the movement, you should start work without burdens. Having gained certain skills and feeling your own muscles, you can use extra weight and equipment.
Plie squats. What muscles are involved?
We can say that this exercise belongs to the category of those who develop strength. Many athletes mistakenly believe that only legs work out such squats, and do not include the exercise in the training, considering it insufficiently effective. But in fact, squeezing “plie” affects the muscles of the back, lower leg, thighs, abs and, of course, buttocks.
The gluteus maximus muscle controls the action of the hips during a squat. Quadriceps are included in the work with the knee joints, and calves are strained when the ankle is connected. In addition, the muscles - rectifiers of the spine contribute to proper posture throughout the exercise. In this process, the adductor muscle of the inner thigh surface is most actively involved, while receiving a powerful load and being in good shape both during the ascent and during the descent.
Most common mistakes
The most common mistake during such exercises as squeezing “plie” is to lower the body forward. Do not forget that the target muscle group is still not the back, but the legs. This is especially true for those athletes who do not use weights or dumbbells as weights, but a barbell. In order to hone the technique and understand how the muscles should work, you should unload the spine using other equipment.
"Plie" (squats): reviews, tips, tricks
Girls who are worried about slim legs and don’t want to have too much quadriceps are ideal plie squats for the buttocks and thighs. You can use the exercise in its classical performance, but if you need to work to increase the volume and you need to take a lot of weight, then you should try a squat similar to this, which has the name "sumo" and is slightly different in execution technique.
To make the training as effective as possible, you should remember the tips of professional athletes:
- in order to avoid stress on the knee joints, straightening the legs at the top point is strongly not recommended. This rule should be followed in all squats and leg presses.
- Squat is not very deep.
- In squat "plie", as in many other exercises, the back must be kept straight.
- To maintain balance, you need to keep an eye on your heels and socks - they can not be torn off the floor.
- The movements should be smooth and jerky.
- To increase the load, you can use various equipment, such as dumbbells, weights, weighting materials.
- Rest between sets should be no more than a minute.
- To control the load, you need to monitor the knees - they should not be reduced and should not go beyond the socks.
- For enhanced study of the gluteal muscles, you can use leg rests. At home, it can be books or bricks, and in the gym - a step platform.
- To pump the ankle, the movement at the upper point can be supplemented by lifting the toes.
What equipment to use?
Both inventory and its weight affect the technique of any exercise. Squat “plie” is an exercise that is most often performed with a dumbbell, with two or with a weight between the legs. If the weight or dumbbell is heavy, then the back is involved in the work. Therefore, in order to unload the back and load the hips and buttocks to the maximum, the weight can be attached to a special belt with fastenings, which are often used for pull-ups.
There is another option for performing the squeeze “plie” exercise - using the T-bar (stock). In this case, the load can be very large and even exceed a hundred kilograms. But such high weights are of interest only to advanced “jocks”. And if we talk about beginners and still weak athletes or fragile girls, then here the squat program should be fundamentally different.
Effective training
Slender legs and elastic buttocks are the dream of every modern girl. To make the training as effective as possible, it is necessary to fill it with the most effective exercises, periodically changing and supplementing them. As you know, squats are related to such exercises. For girls who want to change the appearance of their own buttocks, the best exercise is simply not to be found. You can supplement the "plie" with lunges or other types of squats.
Training options
Here are some versions of a workout that allows you to work out all the muscles in your lower body.
- Deep squats with a barbell on the shoulders - 4x15.
- Plie squats with a dumbbell - 3x15.
- Lunges with dumbbells –3x15.
- Reverse hyperextension - 3x20.
Alternatively, you can use another program:
- Leg press in the machine - 3x15.
- Plie squats with a dumbbell - 3x15.
- Deadlift - 3x15.
- Leading the leg back with weights - 3x15.
For women who want to tighten the inner thigh, a prerequisite is the presence in the training of such exercises as “plie” - squats, the technique of which involves pumping these particular isolated muscles.
Plie and cardio training
With squats, it is best to start training your legs and buttocks. The same applies to squats "plie", which allow you to use almost all the muscles of the lower body, including the press. Therefore, having squatted productively, you can save yourself the need to warm up before each exercise.
Squat “plie” can be performed at an intense pace, as a cardio load on problem areas. And since during the “plie” the load from the knees is shifted, the number of repetitions in the set can be quite large - from 15 to 30.
As mentioned earlier, a plie with a barbell is very stressful for the back. And in women, as you know, leg muscles have much greater power than the lower back. Accordingly, in order to "grow" beautiful buttocks, you should use other equipment, for example, expanders, weighting materials or a rubber tourniquet.
Contraindications
Contraindications for all types of squats can be problems with the spine, knee and hip joints, as well as varicose veins and other diseases. In this case, you should definitely consult a doctor.
If health problems are not observed, and during the exercise you still feel discomfort in the above areas, you should pay attention to technology. Perhaps the exercise is not performed correctly, and this is fraught with consequences, such as fractures, tears, sprains.