Beautiful, firm, toned ass. Deep squats with a barbell.

Part No. 2

Don't forget important key moment:  Yours back should always be straight, exclude all kinds of bending forward (at the same time as lifting your butt up) when lowering and, even more so, when rising from a deep squat.

How to do deep squats with a barbell?

We stand straight with a barbell on our shoulders, our back is straight, fixed in a slightly tilted forward position - everything from this moment top part body should be motionless, only the legs work. We slowly lower ourselves into a squat all the way, and at the lowest point, excluding the rebound (inertia), we smoothly change direction and rise up. Start with three sets of ten reps. In the future, the number of approaches and repetitions can be increased - 5 to 15. First approach always do light warm-up – you can do it without any load at all. The rest are working and quite heavy.

Deep squats can be replaced by squats in the Smith Machine. The principle is the same, only the legs must be placed so that the squat is as deep as possible, and the lifting was carried out by moving the projectile up and back. Deep squats in a Smith machine not as effective as classic barbell work, however, sometimes they can be quite useful. In general, for most people, the deepest squat can be achieved with a narrow foot stance. Work according to the scheme: 5 to 10-12, of which the first is a warm-up.

Another important point: deep squats, to a greater extent, build muscle mass of the buttocks, rather than working out their shape. Therefore, if you have a thin butt, or you think that you have no buttocks at all, or they are very small, now you know what to do.

But what should those women do who do not need volume, but rather elasticity and a beautiful shape of the butt? And we have a good recipe for you. Be sure to read our next article.