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How to make a nut butt out of a soft bun: 5 rules from a fitness trainer
The right technique will help you build beautiful buttocks without going to the gym.
Squats are one of the most talked about basic exercises. With the wrong technique, you can get injured and generally not achieve the desired result. IRONSTAR coach and ambassador Daria Tkachenko spoke about the basic rules that must be followed during the exercise, and what effect squats give in the context of general sports training.
Coach and ambassador IRONSTAR
Rule No. 1
Most amateur athletes are accustomed to squatting with weights, but make it a rule of thumb – we perform squats without additional equipment until we achieve the perfect technique. Ideally, you need to learn to squat on one leg, and after such a complete mastering of the exercise, take on the weights.
Rule No. 2
Starting position of the body: the body is straight, the legs are slightly wider than the shoulders. Pay attention to the placement of the feet, do not fall on the inner or outer part of the foot, adjust the position of the feet so that the body load is evenly distributed.
Rule No. 3
The head remains in a neutral position. Do not throw it back (this is only possible for weightlifters, their squats have a different execution technique). Keep your head straight, imagine as if you have a ball between your chin and chest region.
Rule No. 4
Don’t squat in front of a mirror. It may seem that a mirror will help to track the correctness of the exercise, but this is not the case. When we begin to turn our head to the side, our shoulders, rib cage and lower back unfold behind it. All this gives an asymmetrical load on the right or left leg.
Rule No. 5
Squat as deep as your body allows, gradually aiming for a squat parallel to the floor. At the same time, make sure that your back remains level and there is no strong forward bend. In rare cases, you can squat below parallel, but provided that the spine remains neutral, the pelvis does not twist and the heels do not come off.
It may seem that these rules can be followed the first time, but practice shows that you still have to spend some time to hone the technique. To monitor your progress, record your squats on video and check the technique after execution. Ideally, of course, while mastering the exercise, work under the supervision of a trainer, he will notice all the details and in the process will make adjustments, preventing mistakes from being memorized.
Once you achieve perfect execution, you can move on to advanced options, for example, placing your feet shoulder-width apart and slightly narrower, adding amplitude or additional weight to the exercise.
Honestly, squats are not so popular by accident. Squats play a rather important role in both general physical training and preparation for serious prestigious competitions like the IRONSTAR triathlon, because it is a multi-joint exercise, it uses almost all muscles. And this is a very good basic movement that develops leg strength very well. Since many large muscle structures are involved, the cardiovascular system and the respiratory system develop well. To motivate the reason for regular training and hone your technique, you can sign up for the IRONLADY women’s race, which takes place as part of the main sports weekend, for example, on June 18 in Kazan or on July 3 in Zavidovo. The distance is short, only 5 km, and is great for any level and for tracking your progress in terms of movement technique and training results. And at the same time, combine business with pleasure – training and travel. Isn’t this the best reward for the work done on yourself!