Health and beauty

Squat Program: Get Most Benefits in 5 Minutes

Squats are the most natural for our body. But only exercises performed correctly will help to form slender legs, toned hips and raised buttocks. Which squats will give you the most benefit?

These light squats are part of a simplified program. They will take no more than 5-10 minutes a day to complete. Do not forget about correct breathing – go down to inhale, and rise to exhale. Beginners can start by squatting on a chair so that the hips are parallel to the floor and the feet are on the floor. You should get up from a chair without using your hands, only due to the muscles of the legs.

Squat program

Standard squats are suitable for people with any training, you choose the right amount yourself, and gradually increase the number of approaches. Any support can help with squats – a chair, a door, or a wall, on which you can lean with your hand or back and buttocks.

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1. I. P. – standing, put your palms on your chest, put your feet hip-width apart. While squatting, you can perform circles with your hips to the sides to put stress on your inner thighs.

Squat Program: Get Most Benefits in 5 Minutes

2. I. P. – standing, put your palms on your chest, place your feet hip-width apart. When lifting, perform lunges to the sides, and straightening completely, return to the starting position. Try to keep your legs at a right angle when lifting. Take turns in lunges with your right and left feet.

Squat Program: Get Most Benefits in 5 Minutes

3. IP – standing, arms are located freely along the body, legs together. Sitting down, alternately put your leg to the side. The side step should be wide enough. As you rise, place your foot and return to the starting position.

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Squat lunges

I. P. – standing, put your palms on your chest, put your feet shoulder-width apart. Do the lunge squat – just sit parallel to the floor and put one leg forward, then the other. A wide lunge will allow you to squat with your leg extended or to lunge with your leg in front of you while straightening.

Squat Program: Get Most Benefits in 5 Minutes

Chair Squat

I. P. – standing with his back to the chair. Put your toes on the seat of a chair, then sit down and return to the starting position. Repeat on the other leg.

Squat Program: Get Most Benefits in 5 Minutes

Wide-legged squats

I. p. – standing, cross your arms on your chest, spread your feet wide enough so that you feel comfortable. Squat parallel to the floor. Keep your back straight.published by econet.ru

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