Want a beautiful ass - squat!
Technique:
- Place your feet shoulder-width apart, your chest and extend your arms directly in front of them.
- Keeping your head straight, slowly bend your knees and descend down. Taz laid back. Imagine like you're going to sit on a chair. Keep your backs as straight as possible. During the exercise the weight must be on your toes, they should not be off the floor.
- At the bottom point of the amplitude make a short stop. The buttocks should not drop below the knee level. From the bottom position up, starting from the soles of his feet of the floor, and tense your buttocks. The knees should not go beyond the line of the toes.
- Perform the exercise slowly. Knees in the top position, keep slightly bent.
- To increase the work load can use a dumbbell. Hold them at shoulder level or down the legs.
- Do the exercises 3 sets of 15-20 reps.
