Squats for pumping buttocks to a girl. How to perform, a table with approaches, a training program for 30 days, reviews and results

The main muscle mass of the buttocks is the rhomboid large paired muscle, it should be worked out to achieve attractive roundness. To work out such a muscle is quite effective with the help of squats and its variations.

Types of Squats

In the 30-day complex of squats for buttocks, various types of squats can be involved. On what type of squats was chosen depends on the final result of training.

Below are the main types of squats and their characteristics:

• Classic squats are the simplest and most common. They are suitable for beginners. During the exercise, the back and front muscles of the thigh, back muscles, as well as the cherished buttock muscle are evenly worked out. For correct execution: The feet are set at the width of the pelvis, while inhaling the legs are bent at right angles, as if you need to sit on a chair, on the exhale the initial position is assumed.
• A squat in a wide stance works well on the quadriceps, gluteal muscles and inner thigh muscles. Moreover, the deeper the squat, the better the buttock is worked out. Execution Algorithm: Leg slightly wider than shoulder width. Depth of the squat until the buds are parallel to the floor. In this position, hold for 3-5 seconds. Slowly take the starting position. The load can be strengthened by a barbell on the shoulders.
• Squats in a narrow stance will help to more form the contour of the hips and work out the buttocks. How to do it right: Feet should be set already shoulder width, but stop socks apart. Bend your legs at an angle of 90 ° upon inhalation. Lock the position for a couple of seconds and carry out the rise to the standard position.

These exercises are standard and are recommended by most instructors in fitness clubs as basic and universal. However, in order to develop an individually suitable program, you should pay attention to non-standard variations of squats.

Custom squats

Non-standard exercises, but no less effective, include:

• Pistol. Exercise, known to many more from physical education lessons. In a standing position on the left leg, the right leg is set forward parallel to the floor, the squat takes place on the left leg. Next, the legs change places. This type of squat gives excellent results in a short period, but has a rather serious level of difficulty and is not recommended for practice without prior training.

  

• Reverence is another effective exercise that allows you to perfectly work out the muscles of the buttocks. How to perform: Legs are crossed, squatting occurs from this position until each leg is set in position at right angles. Body weight is held on the front leg for 3 seconds. Further return to the original position.
• Squat with a jump is also sometimes called a frog.  Performing this exercise at least 5 times will stimulate the work of the cardiovascular system of the calf and hips of the legs and buttocks. It is performed from a standing position, legs spaced shoulder width apart. According to the usual squat pattern, the hips are parallel to the floor, then from this position, pushing the heels off, fully straighten up and bounce up.
• Squatting with a kick back is similar to a classic squat, only after each squat one of the legs is pulled back, simulating a kick. Legs are thrown alternately. This exercise will form an attractive relief on the upper thigh and tighten the gluteal.
• Squatting with weights will be relevant for those who need a big load. With this exercise, it is important to correctly calculate the nature and weight of the load.
• Squat with the abduction of the legs to the side. Fulfillment: From the standard position, one leg is sideways, while the body weight is shifted to the other leg, which in turn bends at right angles, then the initial position is taken and the exercise is repeated with the other leg. In the process, the inner and outer surfaces of the hips, buttocks and oblique muscles of the abs are worked out.

How to avoid injuries

Often incorrectly performed physical exercises can lead to traumatic consequences. To squat for buttocks all 30 days to be joyful and not have unpleasant consequences, the following is a list of tips from professional bodybuilders:

1. It is strongly recommended that you warm up before starting a set of exercises, even if the warm-up has already been carried out in the morning, then it will not be superfluous to warm up the muscles before evening training.
2. When squatting, it is important to ensure that the knees are not brought together during exercise, otherwise injury cannot be avoided. During the squat, the knees should be parallel to the feet.
3. The correct choice of weighting, if a person feels pain during exercise or severe pain persecutes after training, it is recommended to reduce weight. For beginners, it is advisable to conduct an exercise without weighting.
4. During the squat, the lower back should be flat, otherwise an injury to the spinal muscles is imminent.

Are there any contraindications

Squats will give you health, good spirits and improve your figure, but when building gluteal muscles, you should not forget about contraindications, the list of which is given below:

• Joint disease and scoliosis. In the process of squats, the joints of the legs and back get a significant load, exercises can aggravate the situation and start unpleasant processes. If a person has joint pain during long walks, running, or “on the weather”, then before starting classes it is recommended to visit a doctor.
• Overweight. Extra kilos themselves are already a serious burden on the cardiovascular system, and physical activity in addition can seriously worsen the state of health. Therefore, especially obese people, fitness trainers recommend starting with a small amount of squats, allowing the body to get used to the load and only then gradually move to increase the amount of exercise.
• The last trimester of pregnancy. Here, the opinions of experts are divided, many argue that stress on the legs and pelvic area can adversely affect the development of the fetus and lead to unpleasant consequences, but there are also advocates of spor
  ts activity in the late stages of the prenatal period. The decisive condition will be the well-being of the pregnant woman and a special facilitated training program.
• Varicose veins. With this disease, excessive load on the legs is contraindicated, so perhaps you should refrain from squats.

The right choice of weight weights

One of the main components of the success of the system of squats for the buttocks in a course of 30 days is the optimal choice of weighting and weight.

For beginners, fitness instructors are advised to start with a weight of 2 -4 pounds. The most convenient weighting materials for beginners will be small dumbbells in hand or a budget option, one and a half gallon bottles filled with water.

Experts recommend purchasing a plate weighting belt. In such a belt, plates can be added or removed depending on the desired load, in addition, the belt can be picked up during squats, which will also enable the muscles of the hands.

More advanced athletes can use weights of 7 -13 pounds, such a weighting agent will work out not only the gluteal muscles, but also create an attractive relief of the forearms, as well as strengthen the back muscles.

How to increase the load

The human body is able to adapt to enormous loads and after a certain number of classes inevitably there is a need to increase the load to achieve the effect of training.

The main condition for increasing loads is its gradualness. There is a rule according to which the load is increased by 10% weekly. This algorithm will allow you not to overdo it in training and at the same time will not reduce the level of progress of the trainee.

Such a recommendation will become relevant with an increase in weight load and with an increase in the number of exercises done. However, if a person feels that the load of 10% is too intense, then you should not jump above your head and it is better to listen to your body.

30-Day Butt Squat Program: Table

The table gives an example of how squats for buttocks should be distributed for 30 days:

Day 1	50 squats
Day 2	55 squats
Day 3	60 squats
Day 4	Rest (a prerequisite for the restoration of the body)
Day 5	70 squats
Day 6	75 squats
Day 7	80 squats
Day 8	Recreation
Day 9	100 squats
Day 10	105 squats
Day 11	110 squats
Day 12	Recreation
Day 13	130 squats
Day 14	135 squats
Day 15	140 squats
Day 16	Recreation
Day 17	150 squats
Day 18	155 squats
Day 19	160 squats
Day 20	Recreation
Day 21	180 squats
Day 22	185 squats
Day 23	190 squats
Day 24	Recreation
Day 25	220 squats
Day 26	225 squats
Day 27	230 squats
Day 28	Recreation
Day 29	240 squats
Day 30	250 squats

The number of squats can be divided into 3 or 4 sets, but the time interval between sets should not exceed 1 minute.

Useful tips from a fitness guru for a better result:

• Not one lesson should not be started without a warm-up. This will help to avoid injuries, in addition, only heated muscles are worked out quite effectively.
• In the event that after the first day of training unbearable pain and discomfort are observed, the exercise system should be reviewed.

Squat Performance

Work on beautiful buttocks requires a lot of strong-willed and physical effort.

Here are a few key tips to help increase your squat performance:

• Efficiency directly depends on regularity, only daily training will allow you to see a positive result.
• We should not forget about nutrition, because if the body does not receive the proper amount of nutrients, then the results from classes will be insignificant.
• Also, making squats more effective will help increase the load with the help of weight or by increasing the number of approaches.

How long does it take to build beautiful buttocks

To determine the effectiveness of the 30-day squat complex for the buttocks, it is important to consider several key factors:

1.  To begin with, it is recommended to determine the type of physique. The main types are 3: mesomorph, ectomorph and endomorph. The visible effect of goth training for such a short period of training will be clearly visible in mesomorphs. These people naturally have a developed muscular system, so the effect of training in such people will be much higher. Muscle mass in people with an endomorphic body type is more difficult to build up, in order to achieve a noticeable result, along with a set of exercises, you have to get rid of excess fat deposits that are inevitably present in such people. Ectomorphs achieve weak results, because their body type implies initially a smaller amount of muscle tissue, therefore, even with increased physical exertion, the results will be relatively less than those of the same mesomorphs.
2. An important requirement is the nature of the diet, to build muscle mass, the diet should include more proteins and less carbohydrates and fats. Also, if there is excess body weight, the results will visually be less noticeable, because the pumped muscles will be hidden by the fat layer. In such cases, along with a set of exercises, “drying” should begin.
3. An important criterion in predicting the result is the initial physical preparation of a person. With the proper level of training, it is possible to start a set of exercises with the greatest number of approaches and, accordingly, the result in such people after a month of training will be much more noticeable for those who had a low level of training before the start of classes.

If the 30-day course of squats for buttocks did not give the desired effect, then classes should not be abandoned, but gradually increase the load, making more approaches and the goal will be achieved.

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