Squats 100 times a day that gives. Got up in the morning - squat to a hundred

Many people know firsthand how painful squats can be. The next day is especially painful, when a novice athlete cannot walk due to muscle pain. Despite this, three volunteers decided on: for a month they will squat 100 times a day every day. The participants want to know if their body will change in thirty days.

By the time the test began, each of the young people had their own exercise plan, taking into account physical fitness.

Spencer

I was always the smallest and thinnest in the class, I looked like an ever-growing teenager.

Spencer has been involved in gym six times a week, so just squatting will be pretty easy for him. The young man decided to do the exercise with weight to increase the load. After a few days of the experiment, the guy decided that he could squat more, and increased the number of approaches. That's what came out of it!

Shannon

Shannon has always been tormented by the problem of full legs. It seems to the girl that her legs are too full for the buttocks that are not rounded. The girl wants to pump up the ass so that the body seems more embossed.

Waking up the next day, Shanon could not get out of bed, despite the fact that she did only 80 squats out of 100.

I'll be honest. It was a little more difficult than I thought.

Throughout the experiment, Shannon was unable to do more than 80 squats a day, despite this, the girl is proud of the fact that she was able to squat 60 times without a break. The girl did not fulfill the conditions of the competition, but the exercises still benefited her. The buttocks became more elastic and pulled up. Now the girl is sure: it is not necessary to practice for two hours a day to see the result.

Brenda

Brenda believes that she has the body of a 13-year-old boy, she decided on this experiment in order to develop muscles. The girl noticed the first result after a week: she felt that they had become stronger, and her buttocks were slightly tightened. By the end of the month, Brenda was happy to see significant changes in her body. The girl believes that it is important to do squats regularly and then you will definitely succeed.

We often meet on the Internet the opinion that, they say, squatting without weight every day at least 100, at least 200 times is pointless and even harmful, there will be no sense from this, but harm ... uuuu!

To be honest, it’s strange to meet such a point of view at all, is it really that everyone who writes these articles has a crazy size of pitching, who only recognizes a squat from 100 kg.?

What happens if you squat every day

So, let's figure it out and see what the result will be if we squat daily? We rely on knowledge of human physiology, personal experience and various reviews. We will also be happy if you share your personal experience in comments!

Increasing muscle flexibility

It's no secret that with age, flexibility human body it only gets worse, which significantly affects the quality of life and activity. Therefore, squats, this banal, simple, universal movement, will perfectly help you stretch your “stiff muscles”.

It is no coincidence that squats in one form or another (with a shortened amplitude, with the addition of a circular rotation of the arms, etc.) are included in a variety of practices: from harmless exercise therapy to shamanic qigong and kundalini.

You can call it “improving the circulation of qi energy through the body”, “acceleration of the chakras” or “acceleration of the energy flow through the body” - the essence will be the same, you will really feel better from such simple movement.

The essence of “anti-migraine exercises”, “yoga for headaches” or even exercise therapy for osteochondrosis comes down to simple and understandable goals: blood and lymph need to be dispersed, muscles should be slightly stretched and kneaded, and due to this, body tissues should be enriched with oxygen and other useful substances.

So if you don't want to just squat every day, then convince yourself that you are joining the ancient practices of a kind, because squats are one of the most natural positions of our body, "built into" our physiology.

For example, earlier a person went out of need in a deep squat position. Now we rarely find ourselves in this position, despite the fact that it is very useful.

Save the joints

Let's look at some physiology. For each joint in the body, it is necessary that it provides "nutrition" for the cartilage, its movement.

What is a joint actually made of? A joint is a connection of bones, each of which is covered with cartilage. The joint itself is enclosed in an articular bag (capsule), which is attached to the articulating bones. It provides tightness of the joint and protects it from damage due to the fact that its inner membrane, synovial, produces the so-called joint cavity. synovial fluid.

It is needed for wetting and nourishing the cartilage, its normal sliding.

What is needed to produce this liquid? Two things: movement and contraction. If the joint doesn't go through its full range of motion, then the body says, "Okay, so I'm not going to use that." In other words, we don't rotate our knees and hips all the way, parts of the joint begin to degenerate and stop synovial fluid production.

Cartilage is a smooth surface that plays an important role in the joint itself. It is thanks to him that the heads of the bones slide smoothly relative to each other and the loads that the joint experiences during movement are cushioned.

We emphasize very important point : in fact, the joints (and the vertebrae) do not have an independent blood supply; they receive the nutrition necessary for normal and painless work from the surrounding tissues by seepage.

So the cartilage of the joint absorbs the synovial fluid only when moving: they squeezed the fingers, the synovial fluid came out of the cartilage into the joint cavity, unclenched it, it was sucked back into the cartilage, delivering food to it.

If you have excess excess weight, which gives an overload on the joints, or (a low number of movements in life), which gives an insufficient load, because of which the blood supply is disturbed, the cartilage does not receive normal nutrition, the process of dying off old cells is underway, and the birth of new ones is stopped, cartilage " dries out" and the pain begins.

So squats, and even every day, especially without weight, are the most The best way both for the prevention and treatment of problem joints. We absolutely agree with Bubnovsky in this regard and consider it the best medicine for joint pain.

Development of coordination

The more often you perform any movement, the better you will get it. But besides this, the development of coordination will give you other benefits that are common to the whole body: improved mobility and mobility.

In principle, this happens according to the same principle - to stretch the muscles, ligaments and tendons for their better blood supply.

Improving your sex life

Thanks to daily squats, you may well improve the circulation of the pelvic organs and thereby increase your sexual activity!

By squatting every day, I noticed that the circulation in the pelvic area improved significantly. This had a positive impact on my family life and on my relationship with my lover.

In addition, I felt that moving in general became much easier for me, my legs were no longer so fast and not so tired, and climbing stairs or climbing a mountain became much easier for me.
And in general, I became more fit, quick, dexterous, my reaction improved.

Benefits for the heart

In our body, in fact, there are two hearts, the first is the heart in the literal sense and the second is peripheral, i.e. muscles. Special studies have shown that the activity of skeletal muscles, promoting blood circulation, does not complicate, but, on the contrary, greatly facilitates the work of the heart muscle, but on condition that physical activity not excessive.

Skeletal muscles are a kind of peripheral "hearts" that help return venous blood to the heart, working like pumps. The fact is that as the blood moves through the arterial vessels, the pressure of the blood decreases significantly. And in order for the blood to rise again through the veins to the heart, the help of peripheral "hearts" is needed.

Squats are a great way to maintain normal blood flow. Here is an excerpt from Bubnovsky's writings on the benefits of squatting for your heart:

Squats - performing strength exercises for the legs with the connection of the muscles of the foot, lower leg, thigh, gluteus. Accompanied by diaphragmatic exhalation"haaa", that is, active exhalation with each extension of the legs (that is, when standing up).

This is not a burden on the heart, but a help to it. That is, the "peripheral heart" picks up the arterial blood wave and delivers it back to the heart, while maintaining the required speed and volume of blood flow. Nature has not come up with other mechanisms to maintain normal blood flow. So weak legs mean a weak heart!

Squats are one of the main exercises that help the heart, and in case of heart disease (CHD, arrhythmia) - its medicine. Pills, prescribed at the first signs of heart failure, reduce the so-called physical activity(I have never understood such a recommendation) - they “corrupt” the body, simultaneously contributing to muscle atrophy.

As an example, I usually give two squat techniques: without support (hands up) and with fixed support (Fig. 7, 8).

Contraindications to squats are coxarthrosis hip joints(dysplastic or deforming) and deforming gonarthrosis III-IV degree (damage to the knee joints).

weight loss

This is our most painful topic, which we write about all the time: it is much more important here how much you eat.

Any, even the most light exercise combined with a diet will lead to fat loss within a month!

And just by cutting calories, we get weight loss and relief. By adding walking or squatting, we will, of course, get some acceleration of progress. But this does not mean that the result is achieved through activity. Basically, the diet worked, the movement helped the process a little.

However, not by losing weight and rocking a single person is alive! If you value your health and good mood, then squat every day will be great option to contribute to these factors!

More attractive appearance of the buttocks, abs and legs

Many people think that squats without weight in any amount are not able to solve (in their eyes) the most important problem - getting rid of cellulite and pumping up the meter center of the Universe. And this is partly true, but with a few points:

Not a single exercise will save you from cellulite -.

Pumping up the buttocks is really not given to everyone - it's all about banal genetics. But that doesn't mean all is lost!

Yes, if you are a long-term visitor to the gym and, in principle, actively play sports, and even with weights, squats without weight will not have a significant effect on your Madame Sijou. But if you are a beginner, then believe me, the effect will definitely be!

Firstly, the tone will appear in the muscles, and the posture will improve thanks to the squat technique. Due to the straight back and tense core, your stomach will look more toned. Excess water will leave the body, which means cellulite will be less noticeable.

And in any case, it is better to do at least something, a certain minimum, than nothing at all and this Madame I'm sitting just sitting.

Indeed, literally after 1-2 months after stable daily squats (yes, I'm not lazy), I noticed that my legs began to have beautiful muscles, especially it was visible when I strained my leg.

Also, after some time, I noticed how my buttocks tightened up, stopped hanging like "dull rolls", and recently my beloved even said about my ass - "it looks like a heart." It's great! Thank you squats.

Plus, before, my tummy hung a little, but when I started to squat, my stomach instantly became flat. I didn’t eat less, I allow myself both flour and sweet.

I started as it should be from the new month, from the first day. On the first day, the number of squats is 25 times, but for an unprepared person, this is not so stressful. Then every day I added five ten sit-ups, looked at my endurance, by the middle of the month I can sit down slowly without rest 50-60 times.

Of course, in the first month on the thirtieth day, it was hard 250 times, but I did it in four sets! Now I have already got involved, it has become easier to squat, of course, but still, fatigue is felt in the muscles.

Of course, I want the best results, but for 5 months of squats, it happened, of course, that I messed up, I missed it, I think it’s not bad! I lost five stable kilograms, and I will repeat this without diets and exhausting loads. The butt has tightened up right noticeably, my husband really likes it!

Cellulite did not go away at all, but became less noticeable, the thighs also tightened up, the calves became more expressive. If you are not lazy, then the path to a slim body is not so far away.

The most important reason

It's all about our psychology. As soon as you start changing one area of your life, others will automatically follow. Creating something new and going beyond the comfort zone is already 80 percent of success.

It is very important for this to make small, but necessary changes every day. How long, it's hard to say, because. We have discovered an important fact:

It will likely take you a few more days to solidify your new beneficial ritual, but trust me, it's worth it! It is on this principle, by the way, that all sorts of wish cards, affirmations and other tricks are based. You just load yourself with the information you need, choose some simple action, and your brain processes it all by itself.

“How can you eat an elephant? A little bit every day." The same philosophy applies to making changes in your life. When you start small, you don't need any wild motivation to do so. This is not some kind of “chiromancy”, this is ordinary psychology.

Gradual small changes - this is how it works in nature. Evolution with incremental improvements. A lot of people just can’t immediately start going to the gym three times a week. Problems with motivation invariably begin, there is not enough time for everyday activities and stuff like that.

Thanks to such small, daily efforts, you gently prepare yourself for something more - your psyche, and your body gets used to the very idea that you need to do it, and this does not go through violence “you are a weak-willed rag”, but with love and respect for yourself, its personality and essence.

Not in the literal sense, of course, although this is not excluded. Our regular readers will probably already remember this expression. "To eat a frog" means to do something unpleasant. So, do it at the beginning of the day.

It's one thing, whether it's a difficult work task or a nasty phone call. Get rid of this business, and it will not be a heavy burden hanging over you for the rest of the day.

So we suggest you move the squats to the morning. Get up early, drink a glass of water and exercise, or better - exercise therapy complex Fortunately, there are a huge number of them on the Internet. We like it from this channel, you can choose according to your taste.

After warming up, complete your squat routine. We do not recommend starting immediately with 100, 200, etc. Leave beautiful, big numbers for later, when the technique, the psyche and the body itself are ready for this.

And if you have breakfast with one of them, and go to work on foot, then believe me, in a week you will be able to move mountains!

How to

When doing a squat, pay attention to the position of the feet, knees, body and head! But no matter what foot position you use, the heels should remain pressed to the floor during the entire movement, the load is distributed evenly on the entire foot.

The knees should go in the same direction as the foot. It is a mistake to believe that the knees cannot go beyond the line of the foot, in this case it all depends on the structure of the person.

Never round your back.

If it's really hard, then you can hold on to a chair.

The chin should be slightly raised, the gaze directed forward and upward. In squats, different depths of graying can be used, it all depends on the level of preparedness and joint mobility. It is better to start with a squat in parallel.

To fight with age-related changes after 50, not only a healthy lifestyle helps, but also some exercises. 100 squats a day give a full-fledged cardio load for the normal functioning of blood vessels and the heart, strengthen muscles, and improve coordination of movement.

Classes stimulate blood circulation and lymph flow in the pelvic organs. The movement of fluids prevents the development of stagnation. Problems of the male body can be resolved without drugs and expensive procedures.

How squats help in extending life

Canadian scientists studied people of different age groups. They tested push-ups, squats, flexibility, and grip strength. And they came to the conclusion - the greater the endurance, the lower the mortality rate. Moreover, during squats, the most important indicator was not the strength of the legs, but the ability to do as many repetitions as possible.

What do these studies mean? During squats are involved different groups muscles. They degenerate with age. The more tissue that dies, the sooner death occurs. For example, in men under the age of 50, the number of muscle fibers in the lateral thigh muscle remains unchanged. But having overcome this age limit, the muscles begin to degrade.

The number of fibers in a couple of decades is reduced by half. Muscle tone, activity and normal function can be maintained through training. Preservation muscle mass, physical performance- excellent prevention of aging of body tissues.

The benefits of squats

Squats speed up metabolism, train muscles, and help burn fat. At regular performance the body looks toned and embossed, posture improves. Training of the knee, hip and ankle joints reduces the risk of injury in everyday life, simply increases the mobility of the joints. The benefits for the male body are also manifested in the following:

squats train the vessels;
increased blood flow in the pelvic region;
the development of prostatitis and adenoma is prevented;
sexual functions improve.

Advantages of squats over other exercises

A fairly simple exercise is easy to perform at home. There is no need to buy a special form, equipment for training. To work out the maximum number of muscles, it is enough to change the execution technique.

How to squat

You can not squat 100 in one set. Total squats should be divided into 3-4 sets. Performing 25-35 squats at a time, you get the optimal load.

Just starting training with squats, you should limit yourself to three sets of 15 squats with an amplitude of 30 °. Over time, you should increase the depth of the squat and the number of repetitions. A person who can do 100 deep squats in 3 sets is considered to be hardy enough.

There is neither time nor opportunity to play sports for 1.5-2 hours a day? In that case, start squatting. It has been proven that this simple exercise, familiar to everyone from physical education classes, has great benefits for the human body. What changes occur in it in the case of daily 100 correct squats for a month? Let's talk about them further in detail.

Weight loss

A person who weighs, for example, 70-80 kg, squats 100 times, burns about 40-50 calories. It is worth noting that than more mass body of a person, the more calories he will be able to burn.

In order to enhance the effect of squats, you can use weights or dumbbells. In this case, when performing 100 squats, the number of calories lost can be increased to 200-400, depending on the intensity of the load.

Practice shows that a properly performed exercise in a couple of weeks allows you to lose at least 1-2 kg. Remember that in the process of performing a standard complex, the body is saturated with oxygen, and metabolic processes are accelerated.

The results of the observations clearly demonstrate that the best way to reduce body weight is to squat in the morning. Accordingly, if your goal is muscle building, then the optimal time to perform the exercise is in the evening.

Increasing the ability to work

A person who regularly squats feels a real surge of vitality, as a result of which the level of his ability to work increases. All this is due to the beneficial effects of exercise on brain cells and blood vessels.

Within a week from the start of the exercise, a person becomes more energetic, stress-resistant, as well as focused and attentive.

Strengthening the cardiovascular system

Performing 100 squats a day, a person strengthens his cardiovascular system. This effect is due to the fact that in the process of performing the exercise, venous circulation begins to function more actively, as a result of which blood immediately rushes to the heart.

Against the background of ongoing processes, the work of the heart muscle is noticeably facilitated, and its training is also carried out.

Few people realize that regular squats affect the strengthening of the respiratory and nervous systems organism, as well as the vestibular apparatus.

Giving the shape clearer lines

After 6-8 weeks of regular and correct squats, the body begins to take on clearer shapes. So, the lines of the hips and waist become more accurate, and the buttocks acquire a pleasant elasticity. The changes also apply to abdominals- it becomes pronounced and taut.

As for men, as a result of squats, their legs become more prominent. Speaking about the female figure, it should be noted that the waist is noticeably reduced in volume.

Visible positive changes in the area gluteal muscles can be achieved when the number of sit-ups gradually increases to 200 per day. Ideally, if they are performed with weights.

Those who squat are not afraid of injury

A person who does 100 squats daily strengthens joints and ligaments. Being trained, they are not subject to sprains and bruises, and if trouble does occur, then its consequences are insignificant.

By the way, it is shallow squats that help get rid of the annoying crunch in the knees and joints. In fact, you can practice deep squats, but you should definitely take into account the fact that they create a large load on the kneecaps, and if your kneecaps are weak, then it’s better not to risk it, at least initially doing shallow, but static squats.

Endurance Improvement

After the first squats, it is impossible to feel a positive effect. All that a person feels in the first two days is muscle pain and fatigue. At this moment, the main thing is not to give up and continue to perform the exercise correctly and, most importantly, every day.

Practice shows that after a week 100 squats are given quite easily, and after 10 days the first effect will become noticeable. Within three weeks, the legs become quite dense, and the person ceases to experience shortness of breath during physical exertion.

How to squat

Before you begin to perform a set of exercises, you should definitely warm up by rotating the feet, as well as flexion and extension. kneecaps. This allows you to do knee joints and muscles are more plastic, and will also have a positive effect on the effectiveness of each workout.

Special attention should be paid to the choice of squat mode. It is better to start with 100 times a day, dividing them into 5 sets of 20. As soon as the muscles get used to the load, it is recommended to divide the entire complex into 2 sets of 50 times. Ultimately, you should end up doing 100 squats in 5-8 minutes. At first, it is worth doing the exercise in slow pace, since forcing events often leads to sprains and the appearance of unpleasant sensations. Increasing the load and acceleration is appropriate only when the muscles have acquired some tone.

The effectiveness of the exercise in question directly depends on how correctly it is performed. To do this, take a confident position, placing your feet shoulder-width apart, parallel to each other. With your hands on your belt or straight in front of you, you should do a squat with a flat back. In the process of flexion-extension of the legs, you must not tear your heels off the floor, and also make sure that your bent legs were parallel to the floor. Look straight ahead during the exercise. If you have a desire to properly pump the abdominal muscles, then this part of the body needs to be strained.

For working out correct technique you can use a chair, placing it behind you.

To avoid sprains, try to perform the exercise smoothly, without making sudden movements. If you have a desire to add weights, then it is recommended to do this no earlier than 2-3 weeks after the start. This is due to the fact that the weighting agents contribute to the creation of an additional load - at first, this negatively affects the condition of the muscles.

Classic squats with own weight and minimal weights - a popular exercise for working out the hips and buttocks. If you want to improve the shape of your lower body, but do not want to go to the fitness room, we offer homemade training programs based on simple squats!

Why Do 100 Squats Every Day?

It is believed that for muscle growth it is necessary to perform strength exercises with heavy projectiles. But most fans healthy lifestyle life does not need voluminous muscles. Their goal is fit slender body with minimal fat. For such athletes, we recommend doing 100 squats a day. For beginners, the exercise should be performed with your own body weight.

Consider the positive effect of such training:

Fat burning. At first glance, it seems that 100 repetitions per day is not enough for weight loss. In fact, after 50-60 squats, the athlete experiences a load like a twenty-minute run at an easy pace, while burning 120-150 kcal.
Getting rid of cellulite. Flabby buttocks and thighs are one of the main women's issues. The squat complex, performed every day, improves blood circulation in the subcutaneous layer, which helps to cope with cellulite.
Correction of the shape of the hips and buttocks. Of course, increasing muscle volume in the lower body will not work. But due to regular exercise, the athlete enhances blood circulation, which helps to keep the legs and buttocks in good shape.
posture correction. The classic squat technique involves maintaining a flat back with a slight arch in the lower back. Thanks to this, the muscles and tissues around the spine are strengthened. As a result, the stoop disappears and a beautiful gait appears.
Stamina Boost. During daily training, not only muscles are strengthened, but also ligaments and tendons. This allows for more productive cardio training, which improves weight loss results.

All positive aspects are noticeable only when regular classes. You can't skip workouts. Even if you feel fatigue or strength in the muscles, you still need to do 100 squats. So the athlete maintains muscle tone, supports metabolic processes on high level and forms the habit of daily physical activity.

Bodyweight training does not increase strength performance, but many girls have noticed that after 15-17 days of regular squats, they feel better and can do more repetitions. In this case, it is recommended to add weights to the training plan. Light dumbbells from 2 to 5 kg or a special weight belt are suitable for this.

What kind of squats to do?

Beginning athletes are faced with the problem of selecting exercises from a variety of squat options. We recommend starting with the classic ones - legs shoulder-width apart, the back is even, the pelvis drops to a right angle at the knees or slightly lower. This technique allows you to use the quadriceps and buttocks - muscle groups responsible for the formation of beautiful legs.

To fully work out the lower body, you should combine different types squats. For example, in girls, the problem of flabbiness of the inner thighs is very common. effective exercise in this case it will be - the feet are very wide, the socks are turned outward, the pelvis drops to a right angle at the knees. The element allows you to work out the adductor muscles of the thigh.

There are also squats for the buttocks -. Briefly about the technique: the athlete takes a wide step back and puts the toe on the floor; the foot of the abducted limb should be behind the line of the supporting leg; from this position, smooth squats are performed. The element accentuated loads the gluteal muscles. To enhance the effect, we recommend using light dumbbells or kettlebells.

Squat technique and mistakes

Beginners believe that exercises without power shells are undemanding to the quality of performance. This is wrong. If you do not pay attention to mistakes, you can negate the benefits of the element and harm the body.

Let's analyze the technique of classic squats:

We become straight.
We spread the feet shoulder-width apart, slightly turn the socks to the sides.
We inhale and smoothly lower the pelvis to a right angle in the knee joints.
At the same time, we bend our arms and bring our palms together at chest level.
Exhale and rise to the starting position.

At first glance, the technique is simple. But you should take into account the nuances that affect the effectiveness of the exercise:

We keep our heads straight. When the chin is lowered, an involuntary rounding of the upper back occurs.
We do not “throw” the body down, we sit down smoothly. The exclusion of the negative phase of the squat reduces its effectiveness in general.
Don't lean too far forward. The basis of the movement should be abduction of the pelvic region back and bending of the legs.
The center of gravity is kept in the middle of the feet. When shifting on toes, a dangerous load on the knees increases.

While doing squats, keep the arch in the lower back. The position of the back is very important. If you “round” the spine, the effect of stretching the gluteal muscles is lost, and the load is shifted to the front of the thigh. Keep an eye on your back throughout the entire set.

Monthly training plan for girls

The 30 day squat program is designed for a comprehensive study of the lower body. The plan includes 3 exercises that allow you to qualitatively train the muscles of the thighs and buttocks. Due to the fact that the complex simultaneously involves large muscles, calorie consumption increases, and this has a positive effect on weight loss.

Squat table:

Day	Classic squats	Plie	Curtsy	Total
1	14	15	15	44
2	16	16	16	48
3	18	17	17	52
4	20	18	18	56
5	22	19	19	60
6	24	20	20	64
7	26	21	21	68
8	28	22	22	72
9	30	23	23	76
10	32	24	24	80
11	34	25	25	84
12	36	26	26	88
13	38	27	27	92
14	40	28	28	96
15	42	29	29	100
16	44	30	30	104
17	46	31	31	108
18	48	32	32	112
19	50	33	33	116
20	52	34	34	120
21	54	35	35	124
22	56	36	36	128
23	58	37	37	132
24	60	38	38	136
25	62	39	39	140
26	64	40	40	144
27	66	41	41	148
28	68	42	42	152
29	70	43	43	156
30	72	44	44	160

Rest between exercises - 45-60 seconds. Try to shorten your breaks. Practice at an average pace.

Make sure that the lowering of the body is equal in time to the rise. The plan is suitable for those who find the "100 repetitions per day" scheme difficult.

Program "200 sit-ups"

It is difficult for novice athletes to train without recovery pauses. In this mode, they experience constant fatigue and muscle pain. From daily physical exertion, lethargy appears, a bad mood and a decrease in motivation are often observed.

These symptoms indicate the development of overtraining. This condition leads to a halt in progress in sports.

To avoid the adverse effects of daily training, it is necessary to build a program in such a way that a “window” appears between classes - at least 24 hours. During this period, the body will repair damaged muscle fibers and burn subcutaneous fat.

Below is a plan that is designed for 3 workouts per week. In a month, the athlete will be able to perform 200 squats per session.

Week #1

Week #2

Week #3

Week #4

Pauses between sets - 50-60 seconds. By the fourth week, you should gradually reduce the breaks to a minimum. The main exercise is classic bodyweight squats.

Male training plan

One of the goals that men set themselves when playing sports is to improve their strength indicators. This can be achieved without the use of heavy barbells and dumbbells. We offer a program designed to increase endurance and leg strength.

The squat scheme is designed for a month, but classes are not daily. Between workouts you need to rest for two days. This interval is used for muscle recovery.

Workout 1- “squats” in a shoulder stand (3x50). The exercise is designed to prepare the beginner's muscles for stress. Lie back on the floor. Pull your knees sharply to your chest, then immediately push your legs vertically into a birch pose. Support your back with your hands. Inhale and lower your knees to your forehead. As you exhale, straighten your legs. Move evenly, without sudden jerks.
Workout 2- exercise "folding knife" (3x40). Stand half a meter from the chair (the height of the object is 50–60 cm). Without bending your legs, bend over and place your palms on the seat. A right angle should form between the hips and the body. Spread your feet shoulder-width apart. Transfer body weight partially to your hands. On the inhale, sit down to the end, on the exhale, rise. Do not take your hands off the chair when moving.
Workout 3- squats with support (3x30). The exercise is similar to a “jackknife”, but due to the high support, the weight of the body remains almost completely on the legs. Pick up a stable piece of furniture 100-110 cm high. Stand facing it and place your hands on the surface. On the inhale, sit down deeply, on the exhale, rise. Avoid transferring the center of gravity to the toes or heels, push off with the entire surface of the feet.
Workout 4- incomplete squats (2x50). Straighten up, cross your forearms and press your palms to opposite deltas. Spread your feet shoulder width apart. Keeping your back straight, inhale and lower yourself until a right angle is formed at the knees. Exhaling, slowly rise. When moving, avoid "rounding" the spine. Do not lower your chin, look ahead.
Workout 5- full squats (2x30). Straighten your chest, spread your feet shoulder-width apart. Slightly turn the socks to the sides. With a deep breath, lower yourself into a squat to the end. At the same time, straighten your arms in front of you. Exhaling, slowly rise to a vertical position. To understand the technique correctly, imagine that you are sitting on a chair. That is, you do not need to lean forward much, just take your pelvis back and bend your legs.
Workout 6 - tight squats(2x30). The exercise allows you to shift the focus to the study of quadriceps. Standing straight, bring your heels together. Turn your toes slightly apart. Stretch your hands forward. Inhale and slowly lower yourself into a deep squat. Exhaling, straighten your legs and return to the starting position. When performing, make sure that the back does not “round”.
Workout 7- uneven squats (2x20). The exercise allows you to individually load the legs qualitatively. Stand half a meter from the ball (football, volleyball, basketball). Raise one leg and press your heel against the projectile. Stretch your arms out in front of you. While inhaling, gently sit down, slightly rolling the ball forward, while exhaling, rise. Do 20 reps, then switch sides.
Workout 8- incomplete squats on one leg (2x20). Stand up straight, stretch your arms forward. Raise one leg in front of you so that its heel is 50-60 cm from the floor. Keeping the limb on the weight, with a breath, sit down on the supporting leg to a right angle at the knee. Exhale and rise. After 20 reps, switch sides.
Workout 9- squats on one leg with an emphasis on the ball (2x20). Place a ball next to your right foot. Stretch your left arm and raise your left leg in front of you 50-60 cm from the floor. right hand freely lower along the body. Inhale and squat completely. IN lowest point press your palm against the ball. Exhale, push off the projectile and rise. Do 20 reps and switch sides.
Workout 10- squats on one leg (2x50). If you have faithfully completed the previous 9 lessons, then you should not have problems with this exercise. Stand up and raise one leg in front of you. Stretch your hands forward. On the inhale, sit down completely, on the exhale, rise. When moving, try not to bend the raised limb. Do 50 reps and switch sides.

Do all exercises at a slow pace. Rest between sets - according to well-being.

The training plan should be performed in a strictly defined order. This is necessary to gradually bring the athlete to the tenth, most difficult strength training. If you change the order of exercises, the effect of the program will decrease.

About the benefits of complex training

Women, playing sports, want to lose weight and gain slim figure. Men strive to become stronger, more enduring and more muscular.

Whatever goal the athlete pursues, to achieve positive effect He can only if he trains comprehensively. This means that in one session you need to perform from 5 to 8 exercises, preferably for different muscle groups.

This fact is explained by the fact that when several large muscles are involved, energy consumption increases and the release of growth hormones increases. It helps women to quickly get rid of the hated subcutaneous fat, men - to increase strength and build muscle. Therefore, effective training programs include not single elements, but sets of exercises.