Introduction
Do the squatting it's a great way to train the buttocks, but not everyone finds this exercise efficient enough.
Carry them out while wearing the elastic resistance bands can therefore be aexcellent solution for greater results in terms of muscle toning and strength development.
Squats are considered isotonic exercises, which differ from isometrics.
In addition to squats, lunges are also good for training the lower body.
There are also two variations of squats: thrust squats and burpees.
This exercise is perfect if you start exercising again after a period of inactivity.
While being careful, if you want to intensify your training there are mobility exercises to make the squats deeper.
What are elastic resistance bands
Le bands o elastic resistance bands they are a lot of tools simple to use also for beginners and are suitable for any toning exercise.
There are two types, with handles or not, And different colors depending on resistance level they offer, and therefore the difficulty of use. Usually the yellow indicates the level lighter and as the shades become darker the hardness also increases.
To obtain visible results, the choice should fall on a medium to demanding resistance, but for those who are not used to using this tool it is better to start with a lighter one, in order to avoid injuries due to excessive effort.
Because they improve the effectiveness of squats
These tools are perfect for enhance the results of squats because they help control movement from start to finish and provide resistance when lowering, as well as when returning to a standing position, subjecting the muscles to continuous tension throughout the exercise.
Do squats with the resistance bands it sculpts the glutes, quads and strengthens the hip, but also brings enormous benefits to the back and core.
Some exercises
There are many ways to integrate the use of elastic bands resistance to squat movements.
Here are a few that can easily be added to your own fitness routine.
Before starting, make sure you are in the right posture, keep your back straight and your weight at your center of gravity.
Each exercise provides 8 to 12 repetitions, depending on the individual resistance.
Standard banded squat
In upright position and with the feet slightly more apart than the width of the hips, the toes slightly turned outwards and the hands on the hips or leaning forward, place a band just above the knees.
Descend until the legs form a 90 degree angle.
Maintain the position for 2 - 3 seconds, then slowly return to the starting state.
Banded sumo squat
Place the band slightly above the knees.
Da upright position and with the feet slightly more open than hip-width apart and the toes pointing outward by approximately 45 degrees, getting down until squatting.
Maintain the position for a few seconds and return to the starting position, pushing the heels and squeezing the buttocks.
Banded goblet squat
This exercise, in addition to the buttocks, trains quadriceps, calves e core.
Place your feet slightly beyond hip width with your toes pointing outward.
Put a band under the feet and hold the ends with both hands, joining them in front of the chest to create a triangle.
Squat down with your butt back, as if trying to sit on your heels.
Maintain the position for 2-3 seconds.
Lift up by pushing your heels to the ground and squeezing your buttocks.
Banded pulse squat
Put the band just above the knees.
From a standing position, spread your legs slightly apart, keep your toes pointing outward and your arms forward.
Bend over until the thighs are parallel to the floor.
Before standing up completely, go up and down slightly five times, squeezing your buttocks.
Banded lateral leg raise squat
This move it requires balance but it can be very effective for firming the buttocks.
Put the band just above the ankle.
Da upright position and with feet slightly more hip-width apart, toes pointing outward and hands on hips, crouch down.
Maintain the position for 2-3 seconds.
Returning to a standing position, lift your right leg to the side as long as the band's tension allows.
Repeat the exercise with the opposite leg.
Barbell banded squat
This exercise involves the use of a outrigger.
Place the ends of two bands on either side of the barbell, and the opposite ends of weights placed on the ground perpendicularly.
Crouch down and from that position begin to perform squats.
If the bands offer the right resistance, you should feel additional fatigue.
Maintain the position for 2-3 seconds before returning to your feet.
Lateral band walk
While not technically a simple squat, this exercise combines the movements of a walk lateral with the elastic band to those of a bending.
Place one band just above the knees and stand with your feet aligned with your hips.
Getting down lightly doing half squats.
Step sideways with your right foot, placing your feet beyond hip width.
Move the left leg in the same direction to bring the foot back to hip width.
Do not get up, but stay crouched and take 3 or 4 steps to the right and then to the left, until you return to the starting point.
Alternatively, shrimp squats can be performed.
