What is the right way to pump the glutes? The movements should be conscious

What is the right way to pump the buttocks? The movements should be conscious

You can achieve the desired figure without additional weights and exercise equipment. It’s all about the technique of execution.

Many people dream of a beautiful silhouette, as from the “Instagram” of a fitness blogger. But often there is not enough time for the gym and serious training, and at home there is not always the right equipment. But if you know how to squat correctly, you can achieve the desired effect without additional weights and exercise equipment. You only need desire and concentration.

What is the essence of conscious squats?

The goal of the exercise is to achieve perfect buttocks. And for this purpose, during the exercise you need to focus all your attention on the muscles that are working at the moment. How many pauses to make and at what time to increase the intensity – it’s up to you. But to understand this, you need to constantly keep the focus on the working muscle group.

How to squat correctly?

Начална позиция: feet shoulder-width apart, toes turned out, hands in front of you joined in a lock.

Smoothly bend your knees, imagining that you are sitting on a chair, until your knees and hips form a straight line. It should be parallel to the floor. Then slowly stand up, returning to the starting position, but do not relax the muscles. You need to feel them all the time, feel the tension.

After ten squats, you can pause if you feel tired: shake your legs and recover your breath.

Важно! During the exercise you should not relax your legs. If you feel that you can no longer, take a pause and recover your strength, and then continue without relaxing.

It is recommended to take a minute break after each approach ten times.

For more information on how to perform the exercise correctly, see the video “Championship”.

How to complicate the exercise?

To ensure that progress does not stop during exercises without weights, it is necessary to increase the load. In addition, this will help to diversify the exercises. After all, if you do the whole hundred squats in the same way, after the first half, concentration is lost along with the intensity of execution.

You can do this in several ways.

Increasing the speed. Out of ten squats, do five very quickly.
Decreasing the speed. In one approach, do half of the squats slowly, smoothly, keeping the muscles in tension, and the second half – as usual.
Delay at the bottom. Make a squat and stay in this position for 3-5 seconds, as if sitting on a chair and resting your elbows on your knees.
Increasing the number of squats. In fact, it is not necessary to limit yourself to a hundred squats. If you feel that you want and can do more, try it.