Squats: the program for 30 days. Physical exercises

Sport and fitness

To keep the body slim and fit,At home, it is fairly regular to devote time to squats. When performing it is important not only the quantity, but also the technique of the exercises. If you use squats correctly, the program for 30 days will relieve excess weight, help burn excess fat in problem areas, “pump” muscles not only of the legs, but also of the whole body.

Benefits of squats

Squats are not only for building up the muscles of the lower body, they are also a catalyst for the growth of the muscles of the whole body.

The advantages of squats:

Squatting for girls will help burn fat. The stronger and stronger your muscles become, the more effective you lose weight.
Squats improve coordination, allow you to maintain mobility, increase endurance.
The correct technique of performance will improve the condition of the joints, since during the squat the load goes immediately to all the joints, reducing the likelihood of injury to an individual joint.
Squats are practical, they can be performed anywhere and in any company, on the air, with children, in the gym with weighting.
There are a lot of options for doing squats (for a month), from which you can choose the most optimal one, based on the initial level of training and physical fitness.
It takes a lot of energy to lift the body, so by doing squats, you increase your strength, which is useful when doing other exercises.

What muscles work during squats

Typically, the goal of doing squats iswork on the lower body. With this exercise you can pump and round the buttocks, remove extra inches from the inside and outside of the thighs, tighten the tummy.

In the first case, the gluteus maximus works. The quadriceps and hip muscles work mainly with all squatting variations. The 30-day program also involves the obliques and rectus abdominis.

Squat Technique

To achieve at least some result, you should follow the technique of the exercise. Remember the following:

The abdominal muscles should be tense and form a “corset” for your spine.
Heels are pressed to the floor.
Breathing smooth and calm to the squat.
The back is straight, do not bend or round the back.
In the lowest position, the knees should be parallel to the feet and should not be deflected inward or outward.

Classic squat is performed as follows: legs are shoulder-width apart, arms are along body, knees are bent until a right angle is formed, then the body returns to its original position.

Squat program for 30 days

To make the body fit, buttockselastic, use special squats. A 30-day program starts with determining your level. To do this, squat as much as you can. Do not skip this stage, because, starting not from your level, it is easy to earn health problems. The goal of the entire program is to do 200 squats and more.

**Squats for a month**
Age:	Up to 30 years	From 30 to 39	More than 39
Level	Number of squats
A great	more than 49	more than 41	more than 31
Very good	44-49	36-41	26-31
Good	36-43	28-35	20-25
Average	26-35	19-27	15-19
Unimportant	0-25	0-18	0-14

If your level is medium to good, thenworkouts promise to be successful. Starting from your starting level, start doing the exercises. The squat table for 30 days is shown below using the example of the first 3 days.

The number of squats is less than 10, so follow the 1 column.
If you have done up to 20 squats, see column 2.
In the area of 30 squats - then follow the column number 3.
If you managed to do more than 30 squats, feel free to go straight to the 3rd week.

Day one (rest between sets 60 seconds and longer, if necessary)
	up to 10 times	11-20 times	21-30 times
Approach 1	6	14	21
Approach 2	9	17	21
Approach 3	6	12	15
Approach 4	6	12	15
Approach 5	Maximum (not less than 9)	Maximum (not less than 17)	Maximum (not less than 22)
Day two (rest between sets 60 seconds and longer, if necessary)
Approach 1	7	15	21
Approach 2	9	18	24
Approach 3	6	14	18
Approach 4	6	14	18
Approach 5	Maximum (not less than 11)	Maximum (not less than 20)	Maximum (not less than 26)
Third day (rest between sets 60 seconds and longer, if necessary)
Approach 1	8	18	24
Approach 2	12	20	25
Approach 3	8	15	21
Approach 4	8	15	21
Approach 5	Maximum (not less than 12)	Maximum (not less than 23)	Maximum (not less than 30)

According to what the squat table gives30 days, you do the first week. The second week does not make any changes in classes. At the end of the 2nd week, do the initial test that you did before executing the program. Record the result or remember.

As soon as your level reaches 50 squats,You can begin to perform squats. The program for 30 days will actually begin right now, the previous two weeks were preparatory, if the level of physical fitness was insufficient. Break squats into several approaches, increasing the number of times performed according to the table below.

**Squat table for 30 days**
Day 1	50 squats	Day 16	relaxation
2	55	17	150 squats
3	60	18	155
4	relaxation	19	160
5	70	20	relaxation
6	75	21	180
7	80	22	185
8	relaxation	23	190
9	100	24	relaxation
Day 10	105 squats	Day 25	220 squats
11	110	26	225
12	relaxation	27	230
13	130	28	relaxation
14	135	29	240
15	140	30	250

Squatting on one leg

One of the effective types of squats is the pistol exercise. That is, squats on one leg. This exercise has several advantages over other squat options:

A squat on one leg helps to develop coordination, flexibility, to pump the muscles of the whole body.
It turns into the work of small muscle fibers throughout the body, which can not be hooked by any other exercise on the legs.
A small load on the spine will help to avoid back problems.
As a rule, many have a leading leg. Asymmetry can be solved with the help of a pistol, since it is possible to regulate the load on one leg, and not on both.

The main difficulty at the very beginning of the way when doing squats on one leg will be to maintain balance. Therefore, the fall should not stop you, you should try again.

Technique execution pistol:

Go to the door jamb and lean on it a little sideways. One leg is straight, the other is bent at the knee.
Begin to bend the knee while inhaling. Bring the second one forward. The back is straight.
On the exhale, return to the starting position.

Options squats in the program for 30 days

If you decide to take up squats, the programfor 30 days will allow you to choose an exercise to your taste. It is also recommended not to stop at one exercise, you should constantly change variations of squats, combined with the load on other zones of muscles.

Squat options:

Squatting with a load. Dumbbells, a neck from a barbell, or just bottles filled with water will do. The number of repetitions in this case is reduced and divided into several approaches.
Shallow, but frequent squats allow you to work out the muscles on the buttocks, which are not involved in deep squats. Contributes to the elimination of excess fat and cellulite in the buttock area.
“Plije” is performed with legs as wide as possible, socks look in different directions, squats are done as deeply as possible. When you return to the original position knees straighten optional.
Squatting against the wall for unloading.muscle belt of the back. The back is pressed to the wall, feet shoulder-width apart and pointing forward. Squat do, as if sliding down the wall, the lower position - parallel to the floor. Feet should not slide on the floor.