Round buttocks, bouncy, toned muscles: to get a well-muscular buttock, squats are big allies. How to go about it? To which type of squat to head? We’ll get to the point with Mourad BBM, sports coach in Paris.
The squat is a fitness exercise that solicits several muscles: the quadriceps, the lumbar lower back, as well as the middle buttock and the big buttock. With a load, it allows to hypertrophy the muscle, in other words, to increase the muscle volume. Some squats tone the muscles of the buttocks without making them take up volume, and others also ask for cardio. Here are five variations of squats.
The traditional squat
The feet positioned width of the pelvis, one flexes the legs as if one tried to squat until the thighs are parallel to the ground, while pushing the buttocks backward. The weight of the body should be placed on the heels and the back remains straight. Then we go back in the exhale to find the standing position. It’s the traditional squat! It helps to strengthen and tone the muscles of the buttocks and thighs. The ideal is to make several series of 20, 30 or even 50 rehearsals.
The Sumo squat
His name comes from the sumo position. It looks like the traditional squat, but this time the legs are well apart. This makes it possible to engage the thighs and buttocks more. Another difference is that the drivers, muscles located inside the thigh, are asked. This movement is therefore interesting to tone both the muscles of the buttocks and thighs but also to strengthen the inside of the thighs. Like the traditional squat, you can make a series of 20, 30, 50 rehearsals.
The squat with an additional load
This type of squat, with a bar of several kilos on the shoulders, is ideal for people who find their flat buttocks. The extra charge allows you to inflate the muscles of the buttocks to have bulging buttocks. Attention: The load depends on the weight of each individual! Usually it corresponds to half of the body weight. If you have any doubts, ask for help from a professional. With an additional charge, you can start with 3 or 4 sets of 10 repetitions.
The Plyometric Squat
We make a jump to the right with a nice impulse, we do a squat, then we jump to the left, and we squat again. It’s the “squat Plyo.” This exercise uses the plyometrics. The method is to make a short and quick effort like jumping to solicit the elastic strength of the muscles in order to improve their power. Cardio is also stimulated, which makes it possible to burn calories while strengthening in depth its buttocks and thighs.
The squat jump
We position yourself in sumo squat legs apart, or in traditional squat. Then, we jump high with a good impulse while healing his reception. It is important to land on the front of the feet by dampening the shock, bending the legs and pushing the buttocks backwards. This exercise calls for cardio. As for the squat “Plyo”, to start, 10 rehearsals are enough. For an intermediate level, 20 repetitions, and 30 repetitions for a confirmed level. The buttocks will be toned.
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