Home / Sports & fitness / Squats in 30 days: program for men

Program squats in 30 days for men

Program squats for 30 days will help to keep body slim and fit. And most importantly, this exercise can be done at home and it does not require any special sports equipment. It should be noted that with proper implementation can achieve good results in the fight against excess weight and fat. This fact is confirmed by the opinions of men. Useful photos on the theme will complement the information.

мужчина приседает

Especially the performance

For anybody not a secret that if the right to do the exercise, then the results will not keep itself waiting long. The technique of performing the exercise usually does not cause difficulties. Squats are mandatory exercises that children begin to perform in physical education classes in kindergarten or school. Therefore, as a rule, no difficulties in implementation arise. The photo shows how to correctly perform exercises

Do not forget about the rules:

  1. The source position. Keep your back straight, do not round it, and don't slouch.
  2. Tense the muscles of the abdomen. This will help to support the spine. Feet shoulder width apart.
  3. Ensure your heels fit snugly to the floor. Don't take your foot off the floor. Exceptions to this are some variations of exercises, at which time rectification is accompanied by lifting on tiptoe.
  4. The bottom point of the squat should correspond to the time of the formation of a right angle between the femur and tibia. The knees should be parallel to feet. Their deviation to the inside or facing outward should be perceived as an error.

Advantages

Squats contribute to training the gluteus, quadriceps and adductors of the thigh. During the exercise involved not only the muscles of the lower extremities. At the same pumped muscles, including oblique and direct the abdominal muscles, forming press. But the main focus of the 30-day program is still focused on his feet. Various modifications and technical variations contribute to increasing the impact on certain groups of muscle fibers. Regular sit-UPS for 30 days has the following effects on the body men:

  1. Fat burning.
  2. Increase strength and muscle tone of the lower extremities.
  3. The improved coordination.
  4. Improving the functioning of joints.

Training can be performed in any place and at any free time. Working out in the gym, it is possible to increase the load with weights or other sports equipment. The advantages include a wide variety of options 30-day squats. This allows to choose a complex. For example, squat with a barbell, as shown in the photo. The following photo demonstrates an exercise with dumbbells. The latest versions are not recommended for beginners. Better to start with classical techniques, and then in the process of increasing the load to plug in sports equipment.

Another important factor is the position of the hands during the 30-day workout. In this case various options may contribute to additional load. For example:

  • Hands – easier to retain balance.
  • Hands on his belt – the load on the muscles-stabilizers.
  • Arms crossed on the furnace – also train the muscles responsible for stabilization.
  • Behind the head is an additional load on the muscles of the chest, it also trains the respiratory and cardiovascular systems.

Consider the age and days

To ensure that the results after training were really noticeable and persisted for a long period of time, regular intensive training. Reviews have noted that the 30-day program gives a good result. Beginners program should begin with a definition of their capabilities. Do not try immediately to do 100 repetitions. Start with that you can perform. Don't forget about the age norm. The table will help to determine your level, which is based on the ratio of the age and the number of completed reps:

Age (years)

Up to 30

30-39

Older than 39

Entry level

The number of sit-UPS

Great

49

41

31

Very high

44-49

36-41

26-31

High

36-43

28-35

20-25

Average

26-35

19-27

15-19

Low

25

18

14

Based on the initial level of physical fitness, pick the required number of repetitions and approaches. At low levels start the exercise with 6-9 reps, with an average – from 12 to 17, and at high you can with 20 repetitions. The optimal number is 5. Break between sets should be one minute. To the 30-day program pass after execute 50 squats.

The following table shows a training program for 30days after entry-level. It should be noted that if at once to perform a specified number fails, it is allowed to squat in several approaches. Between sets make a minute breaks to rest.

Day workout

The number of sit-UPS

1

50

2

55

3

60

4

Rest day

5

70

6

75

7

80

8

Rest day

9

100

10

105

11

110

12

Rest day

13

130

14

135

15

140

16

Rest day

17

150

18

155

19

160

20

Rest day

21

180

22

185

23

190

24

Rest day

25

220

26

225

27

230

28

Rest day

29

240

30

250

First, these figures may be scary. But after starting the 30-day course with each day you will increasingly motivate the result. After 15 days the effect of sit-UPS will be noticeable, which is confirmed by reviews. Welcome to the alternation of a variety of exercises during a 30-day program – will be included in the various areas of the muscles.

Reviews

Dmitry:

When just beginning to practice one of my basic exercises weresquat. First was a program for beginners. Then a 30-day course completed. And then I realized that you can start weighting. With the additional load is also gradually increased the load. The result was now in the middle of running a 30-day course. And later he will only improve.

Oleg:

The program is good, I've learned that everything is real and everything works. But never forget about the need for proper nutrition. For me it is the key to success. Without power no load will not give quick results.

Basil:

Time to gym I was not there, and for his body to be necessary. So I picked up a core set of exercises which includes different types of squats. Including workout included 30-day program. For me performing 100 repetitions of the same exercise was tedious. So I alternated different variations of the squat and doing it in several approaches. The result of my efforts is fine with me. But I continue to work on myself further.