How to squat correctly to pump the buttocks in a month

Many girls go to the gym to learn how to squat right to pump up the buttocks. Naturally, everyone wants to increase this part of the body as soon as possible. Experts say that with the right approach to training, the first results can be observed after a month of regular exercise. To pump muscles of the buttocks for the shortest period of time allows only a competent combination of the methods of exercise, nutrition and recovery. Classes by strength training require much strength and energy from the body, rather than any other kinds of sports activities.

So, let's see how to squat right to pump up the buttocks. The first thing you need to realize this goal is to learn the exact technique of doing exercises. Girls who never engaged in the gym should start with the simplest - squats with a bodibar on the shoulders. So the skills of movement, setting of hands and feet, breathing and many other things are worked out. Only after receiving a remarkably steady result can we start a more difficult variant of squats - first with a neck, and then with a bar. As practice shows, most of the girls who started from scratch, studying, gaining the skills of movement and technology only the first month and a half. This must be taken into account before seeking an answer to the question of how to squat correctly to pump up the buttocks. Thus, only for this reason, to achieve the goal, a girl without training experience should be patient, and not disappointed in the class after two or three weeks. However, it should be noted that even such seemingly easy loads, which fall on the target areas of the musculature, during the adaptive period allow both strengthening the muscles of the buttocks, which is already a good indicator of progress towards the desired result, and to create some of their volume. The latter is possible only when the training is in the appropriate mode.

Classes for beginners, as a rule, are carried out in such a way that in the working approaches of exercises a large number of repetitions are performed. If you change this rule a little and set the load within the mass-selection mode, the result will not take long. Here it is necessary to make a reservation: such trainings can be carried out only to practically healthy people, without contraindications to the locomotor apparatus, and only after three weeks of training on general requirements. The parameters of exercises to increase muscle mass in the buttock area do not differ from similar parameters for other parts of the musculature.

For example, the weight of the bar should be chosen so that the number of repetitions within the framework of observing the technique of performing the exercise is within the range of 8 to 12 in one approach. The time allotted for rest between sets can not be more than 2-3 minutes. Another important aspect that can not be ignored in answering the question of how to squat correctly to pump up the buttocks is the amplitude of the movement. Here you can only say that to maximize the result you need to use as large a range as possible. In other words, deep squats with a shift of the load back will give a more pronounced effect than standard squats before paralleling the hips to the floor.