How to increase the ass with a barbell

When working on pumping muscles and forming body shapes, the question of how to increase the ass can be considered one of the most difficult.

Nevertheless, to increase the ass exercise is also possible. There are many ways and devices designed to quickly increase the ass .

Among all the diversity it is necessary to dwell in detail on only one method, which most effectively solves the problem: how to increase the ass. The method involves exercises with the use of a rod.

Exercises are better spent in the training hall, where there are all necessary conditions and equipment for effective training. The essence of the exercise in squats under the load of the bar.

How to increase the ass with a bar - technique of execution:

The bar should stand on the posts. Approach the bar. Being under the bar, you need to group, strain your back, and put the ass back. Taking the barbell on the shoulders behind the head to move slightly back, so as not to interfere with the racks. Legs should be placed slightly wider than shoulder level. Toe socks maximally dilute, without losing steady balance.

It should be borne in mind that the amount of turn of the toes of the feet and the width of the setting of the legs are in dependence on the growth of the person. The higher a person's height, the stronger should be the turn of socks and the wider setting of the legs.

The lower position of the bar on the back increases the effectiveness of training, but requires strong forearm tendons and hands.

Before the beginning of the squat you should: breathing in a group, back to the ass and forward, exposing the chest. The process of inspiration can be stretched for the whole time of squats. Almost in parallel with the grouping of the body, just a little late, start lowering the body.

During movements, follow the angle of the turn of the knees, which should be approximated to an angle of 90 degrees. The squatting time is about 4 seconds. Imagine having to sit on a low stool standing behind and away. With this movement it is more difficult to cope with people with high growth, because It is more difficult to maintain balance.

The effectiveness of the result depends on the depth of the pelvic lowering. The lower, the better. Having sat down on a level of a right angle and without having experienced great difficulties, one must strive for a deeper level of lowering the pelvis. It is important to keep this in mind so that the back retains a bend or remains flat. This is easier to achieve if during the movement of the movements to look up, in the direction above the head.

With the beginning of the ascent, you should start exhaling. Follow the balance of the body, as well as the distribution of weight strictly on the heels. Imagine a compressed spring that is unclenched and thrown upright. Move the lift quickly, without delay. At the end of the ascent, you should fully exhale, for the possibility of full inspiration at the next lowering of the body. When reaching the top point of recovery, you should lightly move the pelvis forward, which will give additional tension to the muscles. In this case, it is necessary to maintain the deflection of the back in the lower back.

Do not take a break when you reach the top of the climb to start moving down. A full breath should be completed before the movement is completely completed, which will ease the tension of the spine due to the air damper of the lungs. Movements up and down should be done smoothly and slowly, without jerks and delays.

At each moment of time, downward movements of the knees should maintain their position relative to the socks and do not intersect the imaginary line between the toes of the feet. In addition, the angle of the turn of the knees should not decrease, approximately preserving a right angle. Strictly follow the detachment of the heels of the feet from the floor. The feet should touch the floor completely.

The technique of execution is not simple and it should be performed under the supervision of the coach, at least in the first month of training, until the experience and strength of the muscles. Subsequently, it is necessary to increase the load by increasing the weight of the rod, on readiness to take an increased load. It is important to remember that the weight of the load directly affects the effectiveness of the result.

It is easier and faster to progress with increasing weight of the bar until it reaches the weight of the trainee. Further increase in the weight load is slower. It is recommended to perform up to 4 approaches to the exercise, performing up to 12 repetitions of squats in each. Duration of intervals - no more than 3 minutes.

How to increase the ass quickly - can tell only the wizard. In fact - this is a hard work for several months. But, it's worth it!