How to squat with a barbell for girls to pump up the buttocks. Benefits, execution technique, squats on the simulator

Before starting sports training, it is important for girls to know how to squat with a barbell correctly in order to evenly distribute the load on the muscles. Indeed, squatting is one of the most difficult exercises that develop the muscles of the legs. In order for the classes to be beneficial, it is necessary to study some of the nuances and rules.

Classic squats with a barbell or bar on the shoulders

This type of exercise is basic.

In the process of execution, four muscle groups are involved:

• leading;
• gluteal;
• quadriceps;
• soleus.

In addition to these main muscle groups, the work also includes:

• calf;
• spine extensors;
• abdominal muscles;
• many other muscles throughout the body.

To start doing barbell squats, you need to prepare for some time, giving the body a minimum load. Experienced trainers recommend doing regular squats without weights for a week or two.

This is necessary in order to learn how to properly keep your back while squatting, get used to this type of load a little, strengthen the muscles of the hips, and learn how to accurately distribute the weight of your own body.

Correct barbell squat technique

It is important to know how to squat with a barbell correctly, because the end result, as well as health, depends on it. After all, non-compliance with the execution technique can lead to serious injuries.

• First of all, before starting a workout, you need to warm up, stretch your muscles. Naturally, special attention should be paid to leg exercises.

Coaches recommend doing floor bends to the left and right legs in turn.

A good stretching exercise is bending from a sitting position with your legs straight to the toe of each leg. It is also best to do stretching exercises for your abs, back and arms.

• Secondly, before squatting, you should set the bar at the optimal height, 10 cm below the level of the upper limb belt.
• ThirdlyIt is necessary to wear tight-fitting clothing in order to increase the sensitivity of the body.
• Fourthly, on the bar, the hands should be placed with the upper closed grip at a distance slightly wider than the shoulders. Then try to bring your shoulder blades together and bend slightly in your back.

Next, you need to dive under the barbell, while moving your shoulders back. A barbell should be placed on the resulting muscle cushion. After that, the chest should be bent forward and pulled up. This position helps to easily remove the barbell and control its position with the elbows lowered down.

When doing squats, the chest should be pulled up. In the classic squat, the feet are positioned approximately shoulder-width apart, but squatting with legs wide apart is also common.The normal squat depth is the depth at which the back stays flat without undue stress.

When performing the exercise, try to control and maintain an extended knee position. After the squat, the rise follows: the pelvis is straightened first, then the knees and then the whole body. At the end of the exercise, you must either exhale sharply or shout out, this helps to take the starting position.

Are squats good for girls

Squats are good for girls. This type of load helps to strengthen muscles and build muscle mass in the lower body, that is, the hips, glutes, and quads. And also to strengthen the muscles of the back, especially the lower back. In addition to the growth of muscle mass, squatting trains the heart, strengthens joints, trains coordination in space and develops correct posture.

The main types of squats

1. Classic squats.Performed with a barbell placed on the shoulders. When performing this exercise, the legs are shoulder-width apart, and the toes turn slightly outward. You do not need to take your feet off the floor. And the knees are bent until the hip line is parallel to the floor line.

2. Semi-squats.In a semi-squat, squat with a barbell should be like in a classic squat, but you do not need to bend your knees completely.To perform the exercise correctly, try to control the depth of the squat and not overextend your knees.

3. Powerlifting squats.These squats are designed to lift more weight. The technique is similar to the classic squat technique, but the feet are wide, sometimes at their maximum width.

4. Smith Machine Squats.These squats are different in that they significantly reduce the risk of injury to the knees and other joints. The general position of the body is the same as for the classic squat. You can separately work out problem areas by changing the turn of the toes. Toes out - working out the inner thigh, toes forward - creating a minimum load on the lower back and reducing the load on the quads.

5. Squats with a barbell on the chest.The exercise is aimed at developing the front muscles of the thighs. It is much more difficult than the classic squat, because with the barbell in front, keeping your back straight is quite difficult.

   

6. Lunges forward.The exercise is effective for developing the gluteus muscles. The starting position is the same as for the classic squat.

From a standing position forward, a small step is taken, while the leg is bent at the knees. Try to keep your back perfectly straight, not stooping or bending in the lower back.

Bench squats

This exercise requires a low bench. Set the bar at shoulder level. The position when lifting the bar should be the same as for classic squats.

Having raised the barbell, you need to move away from the rack a little and turn the feet slightly to the sides. Then you should gently sit down, keeping your back straight. You need to squat until the buttocks touch the bench, then slowly rise.

Barbell Front Squat

It is important to understand the technique of how to properly perform the front squat with a barbell, because this type of squat is one of the most difficult.

The main muscles involved in this exercise are the glutes and thigh muscles.

The bar should be set at shoulder level. Hands must be straightened forward and brought under the bar. Then remove the barbell and straighten completely. Place your legs shoulder-width apart and tighten the abdominal muscle. After that, you should gently and slowly sit down until your hips are parallel to the floor line. To get up, with an effort push off with your heels and straighten up.

Overhead Squat

The kind of exercise is difficult enough.To do it, it is necessary to develop joints and general flexibility of the body.

The barbell is set in the same position as for the classic squat. Next, you need to sit down under the bar and take the bar with a wide grip. Then remove the bar from the rack and step back.

The bar should be held behind the head with outstretched arms and the lumbar bend of the spine should be maintained. Then you need to carefully sit down until you reach a 90 ° angle at the knee. It is better to squat while inhaling, and rise as you exhale.

Deep squats on one leg

This type of squat is considered quite difficult. To perform a squat, you need to place a bench or step platform behind. The boom should be placed on the floor, not placed on a stand. Place your feet shoulder-width apart, sit down and take the bar with a wide grip.

Then you need to raise the barbell over your head and put it on your shoulders. Next, you need to bend one leg at the knee and put it on the bench with the toe down. Squats should be performed from this position.When performing, the back must be kept straight, maintain a normal breathing rate. Squat until the thigh is parallel to the floor line.

Smith Machine Exercises

The indisputable advantages of exercising in the Smith machine is that this machine can reduce the risk of injury, facilitate squats with weights, reduce the load on the spine.

Execution technique:

• position the bar at the optimal height (the athlete should touch the bar with the trapezius muscles);
• remove the bar from the rack and, taking a breath, start squatting;
• the back must be kept straight, the shoulder blades must be brought together, the pelvis must be taken back a little;
• it should be lowered until the thigh is parallel to the floor;
• then slowly rise.

How to breathe properly when you squat

Beginner athletes are often interested in how to breathe properly when doing barbell squats. Breathing does play a significant role in muscle training and muscle building.

The process of increasing muscle mass is called the anabolic process, and breathing is the opposite of the catabolic process.

There are two types of breathing: chest and abdominal. Abdominal breathing is suitable for squats. You should breathe through your nose, but you can exhale through your mouth. You should not hold your breath just so that their number per minute corresponds to the norm.

It is recommended to take a deep breath before starting the exercise. And you need to repeat deep breaths before each approach.

What weight to start with and how to increase it correctly

Usually fitness instructors recommend starting the squat with an empty bar. This is required in order to develop the technique: to learn how to hold your back, place your legs correctly, lower to the desired level, and also to get used to the exercise.

After a few workouts with an empty bar, you can increase the weight by adding the lowest weight pancakes possible. It is recommended to increase the weight of the bar every 3-4 workouts, but no more than 20% of the previous one. Moreover, with an increase in weight, the number of repetitions should be reduced by 1-2 squats if the athlete increases the weight of the bar during one workout.

How many sets and approaches are needed

On average, it is recommended to perform 8-10 sets of 3-4 approaches. But you can also use the multi-rep squat method. This method consists in performing from 30 squats per approach. This technique is recommended for those who want to gain muscle mass in the shortest possible time, and is most often used in bodybuilding and powerlifting.

Complex squats for the buttocks for 30 days

The complex assumes a gradual increase in the number of repetitions, but the number of approaches remains unchanged, equal to 4. Rest days are the 4th, 8th, 12th, 16th, 20th, 24th, 28th days. This complex is designed specifically for building the muscles of the buttocks and hips.

How long does it take to pump up beautiful buttocks with squats

With regular training, with adherence to nutrition, activity and rest, the buttocks increase by 2-5 cm in 2 months. The growth rate of muscle mass largely depends on the fitness of the muscles. If the buttocks have never been subjected to strong loads, then the result will begin to appear after a longer time.

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How not to swing big legs

So that the legs are not overly muscular, after squats, it is recommended to perform a set of stretching exercises, aerobic exercises, and alternate protein and carbohydrate foods.

The best stretching exercise is the split. You can perform both transverse and longitudinal. It is also good to use yoga assanas. Simple bends to the toes from a standing position and from a sitting position with legs extended forward are also quite effective.

From aerobic exercise, it is worth highlighting swimming, running, simple brisk walking and active games in the fresh air.

In order for the calves not to increase from squats, it is recommended to add vegetable salads and fruits to the diet on training days with squats.

How to avoid injury

Not a single athlete is insured against the risk of injury.

For weight training, this is especially true, so you need to:

1. Observe the technique of performing the exercise and listen to the recommendations of the trainer.
2. In the presence of varicose veins, scoliosis, kyphosis, lordosis, hernias, diseases of the heart muscle and joints, you should consult with your doctor about the possibility of doing squats. And if you can do squats, then it is better to ask the coach to develop an individual program.
3. In order to protect your knees, it is imperative to stretch and warm up with an empty bar squat every time you start exercising.
4. Correctly and gradually increase the weight of the bar.

Whichever type of barbell squat is chosen, the main condition is the correctness of the exercises. It is by observing the technique that you can achieve brilliant results in a short time.

Video: how to squat with a barbell

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