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At the last issue I and my friend, the World Champion in powerlifting (Dima Solovyev)
discussed how to do squat stand in order a man could pump greatly his quadriceps
Today, we will look with our supermodels (Diana & Sveta) how to pump glutes out of gym
How to begin and how to squat properly
Watch it and enjoy
Everybody wants to squat, but nobody knows how to do it
We will show how to do it properly with our champions
This variant pumps quadriceps
and glutes work less
Diana doesn't bend over
and insufficiently output back her hip
Her glutes work deficiently
Reduce your scapula
hands ahead
Sit with your knees apart
Your knees remain in the projection of heels
We sit on heels and stand up feeling the ground with your heels
Exactly such technique helps to train more your glutes than your quadriceps
I can touch her knee and sure that she does the exercise absolutely right
The slope of the body is 45 degrees
The movement we begin with the putting your knees apart
Good. Try to make very deep squat
Put your hands forward to you and try to squat as deep as possible
Common, common, common...Perfect!
Svetlana demonstrates exactly what you need to do
At the deepest point put your hip back
When you stand up, look up
This variant is wrong
The slope is too big and the muscles of your back work more than we need
Look at Diana. Her back works more than glutes
Stop, stop, stop.
Everything is right excluding the slope of the body
The position of the knees and heels is right, but the slope of the body is more than 45 degrees
Your body is parallel to the floor and that's why your glutes work less
We don't want to pump the muscles of your back instead of the glutes
Today I did squat at gym and Dima judged me
And now we will check our girls for proper technique
in order they could have nice tushies=)
So, ladies, begin to squat and Dima will judge you
Remember about your back
Sveta's technique is good and Diana has to squat better
Diana must squat deeper
Oh, Diana, it's nice!
In such a way Diana will pump her glutes very well
An ideal technique for the development of her glutes
Of course
The men squat with the help of the bench to pump their quadriceps
The powerlifters pump greatly their quadriceps with the help of the bench
The bench helps to regulate the deepness
Without the bench it is hard to understand at what depth begins squats
and half squats
The girls have to feel their glutes greatly
We will make them to squat one more time
Because we enjoy looking and our viewers like it too!=)
And the girls will repeat the proper technique
Have you become a prizewinner at the Sport Contest?
Have you become a prizewinner at the Beauty Contest?
-Yes, yes.
Now, each of you has to become the winner!
It will be hard to do without a gorgeous tushy=)
We will help you!
Bodybuilding and powerlifting will help you to reach your aims
Good for you, good for you!
Remember about the hands
If the girls will squat in such a way with the weight near 50kg
Excellent!
Next one)
Did she pass the exam?
Yes.
Next model...
Excellent
Make a bigger slope and remember about your hip
Super!
Nice depth and technique
Is it necessary to bandage the knees if they hurt?
I think it is necessary to bandage in order the knees never hurt!
If the competition allows bandaging the knees, it is better to protect them
If you compete without the bandage like me, so you have to endure while you train at gym
And what is for about the girls?
There is no need to use big weight for them
That is why the knee cap will be enough for them
The bandage can leave a scar
and it is not beautiful
Another question
With what weight the girls have to squat
in order to pump their glutes very well and the quadriceps be normal
What weight you can recommend?
Everything is absolutely individually
It depends on the weight of the person, how much time she trains at the gym
Ok, look at our girls. They have been training for one year
Near 50kg it would be quite alright
And now you understand? What weight do you use?
Not so much! I use 30kg
Then you need 20kg more
Dima will come in a year and check
Today we saw different variants of glutes pumping
Next time we will talk about some more secrets in squat
There are a lot of variants and secrets
Watch us and learn!