The habit of leading a healthy lifestyle is addictive, so fitness is gaining more and more popularity. Squat is a favorite exercise both in the gym and among home workouts for weightlifters and fitonies. It can not only burn calories and help reduce fat volume, but also round off the buttocks, give them a beautiful shape, tighten the hips and make the shins embossed.
Types of Squats
It turns out that squats can be diversified and thereby pump up almost the entire body. You can use weights or fitness bands to increase the load. Experienced trainers distinguish several types of squats that can improve the figure.
- Pistol. Its essence is as follows: you need to stand upright, lean on one leg, straighten the second leg parallel to the floor, stretch your arms forward, turn your palms down. After that, you need to do a squat so that, ideally, the hips touch the heel. When performing the exercise at the lower point, the second leg should not touch the floor. You also need to get up slowly so as not to get injured. When performing the exercise, it is important to maintain balance and not lower the extended leg to the floor.
- Squat on one leg. Similar to the previous example, only the second leg does not need to be pulled forward. It is enough to bend it at the knee and bring it forward or backward. When performing the exercise, you need to go down as low as possible and return to the original stance. You can first lean on a chair or on a wall.
- Sumo. The starting position of this exercise: legs and socks spread wide apart. You need to go down to get a right angle in the knee joint. To complicate the exercise and increase the load, the trainer may advise you to do sumo squat on toes without resting on the heel. So the load on the gluteal and femoral muscles increases many times.
- Squat with throb. It looks like a standard exercise. The difference is that at the lower point it is necessary to perform three springy movements of the pelvis (amplitude 4-5 cm).
- Surfer. The starting position is as follows: a squat with legs wide apart is performed, hands are spread apart on both sides. The stance should resemble a surfer on a board. In a jump, you should turn so that it lands on an imaginary attribute with the other side.
- Squat with legs crosswise. It is important to stand upright, legs spread shoulder-width apart, hands on hips. It is important to remember that both knees, when doing the exercise, resemble a right angle. One leg starts back and to the left, a squat is performed.
- Squat "on a chair." The athlete is level and has his feet together. Squat should be done with the pelvis retracted back until the hips get parallel to the floor. Side view: a man sits on a chair.
- Grand Plie. It is necessary to stand upright, place the heels together, and the socks apart. Hips should not be taken back while doing the exercise, but you should sit down strictly. If it is very difficult to perform such a stance, you can tear off the heels from the floor at the lower point. You need to go back to the starting position slowly.
- Buttocks to the heels. The athlete joins the legs together, hands stretching forward palms down. He needs to sit down so that the buttocks touch the heels. To maintain balance at a lower point, you can lean your hands on the floor.
- Squat with twisting. The legs are spread shoulder-width apart and a standard squat is performed. When returning to the starting position, you need to touch the opposite elbow with your knee and twist the body.
- Bounce Squats. Specifically, this exercise can count several variations.
Jump Squat Technique
Novice athletes will be interested to know that there are exercises that can be used as strength and cardio. For example, jumping squats. The technique of execution is that you need to perform a standard squat and jump up sharply from a lower point. Landing should be on slightly bent legs.
Squats with jumping require careful observance of the starting position. Socks are turned outward, legs are shoulder-width apart. Hands are wound behind the head and fixed on the back of the head. It is necessary to ensure that the back is even, the deflection in the lower back remained. The emphasis when jumping falls on the middle part of the foot.
If you use the barbell when doing squats with jumping, the technique of which is described above, you need to remember some points:
- The projectile must be held with straight arms down throughout the exercise. The back should be even.
- The exhalation is due to jumping, the inhalation is to the squat.
- You need to push as much as possible with your legs to get a greater amplitude when jumping.
- You need to land on slightly bent legs.
Mistakes in the exercise
Novice athletes, performing squats with jumping, often make several mistakes:
- Land on the heels.
- Strongly lean forward, which shifts the load.
Variety of bounce squats
- Frog. The athlete is in a deep squat with legs wide apart. The pelvis should almost touch the floor, and the socks should look out. You have to jump sharply out of the squat. Hands touched the floor, and after the maneuver raised up. Then you need to return to the starting position: deep squat with balance.
- Squat with a jump and tossing your knees. The legs are spread across the width of the pelvis. When performing a low squat and the subsequent exit from it you need to jump sharply. The knees are pulled as high as possible at the highest point, the hands touch the legs or knees. You need to lower yourself into a low squat and immediately jump again.
- Squats with jumping up on an obstacle. This exercise resembles the previous one, but you need to jump onto the platform, cube, etc. You need to make sure that the structure will withstand such a maneuver. The athlete should sit down and jump on the obstacle with both legs. The platform should not be too high. Caught on the obstacle, the athlete performs a standard squat and jumps back. With experience, you can increase the height of the platform.
The benefits of doing the exercise
In general, squats allow you to develop muscles and accelerate blood circulation in the pelvic area. The general physical condition improves, and the figure is corrected by burning fat. The basic exercise is good in that excess weight is burned. But from squats with jumping, the benefit is as follows: calories are actively burned, and muscles get an additional tone. Thanks to the modified execution technique, in contrast to the basic exercise, the buttocks acquire a beautiful and toned shape, the quadriceps and biceps of the thigh become embossed.
What muscles are involved?
You need to know when doing bounce squats which muscles work. The main ones are: quadriceps, hip biceps, buttocks and calf. As auxiliary called muscles of the cortex.
Frequency of execution and purpose of the exercise
Like other exercises, jumping squats require stability in execution. All athletes who have no contraindications can perform them. These include:
- injured joints;
- back pain;
- a lot of excess weight;
- spinal injury.
If there are problems with the cardiovascular system, the athlete should consult a doctor.
You can start with 50 seconds, the number of rounds is 3, the rest between rounds is 1.5-2 minutes.
Since a squat with a jump promotes the development of explosive muscle strength, the number of calories burned increases significantly. Therefore, cardio training rarely do without this exercise.