Squats: 30-day program. Physical exercise

To keep the body slim and fit, at home it is enough to regularly devote time to squats. When performing, it is important not only the quantity, but also the technique of performing the exercises. If you use squats correctly, the program for 30 days will save you from excess weight, help burn excess fat in problem areas, "pump" the muscles of not only the legs, but the whole body.

The benefits of squats

Squats are not only for building muscles in the lower body, they are also a catalyst for muscle growth of the whole body.

Pros of squats:

• The squat program for girls will help burn fat. The stronger and stronger your muscles become, the more effective you are losing weight.
• Squats improve coordination, maintain mobility, increase stamina.
• The correct technique will improve the condition of the joints, since during the squat, the load goes immediately to all joints, reducing the likelihood of injury to a single joint.
• Squats are practical, they can be performed anywhere and in any company, in the air, with children, in the gym with weights.
• There are many options for doing squats (for a month), from which you can choose the most optimal, based on the initial level of training and physical fitness.
• It takes a lot of energy to lift the body, so by doing squats you increase your strength, which will come in handy when doing other exercises.

What muscles work during squats

Typically, the goal of doing squats is to work on your lower body. With this exercise, you can pump up and round the buttocks, remove extra centimeters from the inside and outside of the thighs, and tighten the tummy.

In the first case, the gluteal muscle works. The quadriceps and adductors of the thigh work mainly with all variations of the squat. The 30-day program also includes oblique and rectus abdominal muscles.

Squat technique

To achieve at least some result, you should follow the technique of the exercise. Remember the following:

1. The muscles of the abdomen should be tensed and form a kind of “corset” for your spine.
2. Heels pressed to the floor.
3. Breathing is even and calm in time with squats.
4. The back is straight, do not bend or round the back.
5. In the lowest position, the knees should be parallel to the feet and should not deviate inward or outward.

The classic squat is performed as follows: legs shoulder-width apart, arms along the body, knees bent to form a right angle, then the body returns to its original position.

30-day squats

To make the body fit, and buttocks elastic, use special squats. The 30-day program begins by determining your level. To do this, squat as much as you can. Do not skip this step, because starting from a different level is not easy to earn health problems. The goal of the entire program is to do 200 squats and more.

If your level is medium to good, then the training promises to be successful. Based on your entry level, start the exercise. The squat table for 30 days is shown below on the example of the first 3 days.

• The number of squats is less than 10, so follow 1 column.
• If you have done up to 20 squats, see column 2.
• In the region of 30 squats - then follow column number 3.
• If you managed to do more than 30 squats, feel free to skip right to the 3rd week.

According to what the table of squats for 30 days, you do the first week. The second week does not make any changes to the classes. At the end of week 2, do the initial test that you did before running the program. Write down or remember the result.

Once your level reaches 50 squats, you can begin to perform squats. The 30-day program will actually begin right now, the previous two weeks were preparatory if the level of physical fitness was insufficient. Break squats into several sets, increasing the number of times performed according to the table below.

One leg squats

One of the most effective types of squats is the pistol exercise. That is, squats on one leg. This exercise has several advantages over other squat options:

• Squat on one leg helps to develop coordination, flexibility, pump over the muscles of the whole body.
• Connects small muscle fibers throughout the body that cannot be hooked to any other leg exercise.
• A small load on the spine will avoid back problems.
• As a rule, many have a leading leg. Asymmetry can be solved with the help of a pistol, since it is possible to adjust the load on one leg, and not on both.

The main difficulty at the very beginning of the path when doing squats on one leg is to maintain balance. Therefore, the fall should not stop you, you should try again.

Pistol technique:

1. Go to the door jamb and lean a little on it with one side. One leg is straight, the other is bent at the knee.
2. Start bending your knee while inhaling. Pull the second forward. The back is straight.
3. As you exhale, return to starting position.

Options for squats in the program for 30 days

If you decide to take up the squats, the 30-day program will allow you to choose the exercise to your taste. It is also recommended not to dwell on one exercise, you should constantly change the variations of squats, combine with the load on other muscle areas.

Squat Options:

• Squats with a load. Dumbbells, a bar from the bar or just bottles filled with water will do. The number of repetitions in this case is reduced and divided into several approaches.
• Shallow, but frequent squats allow you to work out those muscles on the buttocks that are not involved with deep squats. Helps to eliminate excess fat and cellulite in the buttocks.
• “Plie” is performed with legs as apart as possible, socks look in different directions, squatting is done as deep as possible. When returning to the starting position, the knees need not be straightened.
• Squatting against the wall is performed to unload the muscle belt of the back. The back is pressed against the wall, the legs are shoulder-width apart and set forward. Squat is done, as if sliding along the wall, lower position - parallel to the floor. Feet should not slip on the floor.