Plie squats are the best exercise for butt and thighs. Най- plie squats exercise strengthens the thighs, крака, задник, телета, and glutes and increases the efficiency of motion in your hips.
People who have gained too much weight and want to reduce their body fat, or to gain solid thigh muscles, then plie squats is probably one of the best упражнения за отслабване. Obesity and unnecessary fat is the topmost issue that modern generation is facing these days due to excessive use of fast food and unhygienic diet. Due to this, the weight of upper body increases in abnormal ratio resulting in pain in legs, feet, и бедрата. Many people around you might be facing this issue and often seen complaining about leg and joints pain. For such patients who consult their problem with a physician, the doctor always suggests plie squats exercise as a top priority.
If you add plie squats exercise permanently into your routine, then you can gain enormous strength in thighs and legs and also you can lose extra fat by hardening the muscles of your legs and thighs. освен това, with the decrease in fat, you can get the shape and remarkable decrease in bodyweight.
Plie squats is a beginner level exercise and anybody can perform it with basic knowledge about it. It is best lower body strength training exercise that involves quadriceps, бедрата, крака, и прасците. освен това, like other squats workout, this exercise doesn’t require any equipment or gym instructor as well. въпреки това, some people might use a pair of dumbbells for better results.
How to perform a perfect Plie Squats
Plie squats is a very generic, mainstream and simple exercise but in order to gain perfect results one should learn the art of performing a perfect plie squat. So in order to learn how to do an accurate plie squat, follow these instructions one by one carefully. This exercise is same for both who are performing with free hands or with the help of dumbbells.
- Before starting this exercise, make sure your body is ready. Така, in the beginning, perform some warm-up exercise like 5-minute cycling or any other lower body warm-up exercise.
- Преди всичко, if you don’t have the pair of dumbbells then use your empty hands and stand straight up. And in case, you have a dumbbell set then hold them with both hands and stand straight up in standing position.
- Сега, separate your legs apart as wider at shoulder width with your knees slightly bent.
- Your toes should be facing out leaving your arms stationed firmly while performing the exercise. This will be your starting position for perfect plie squats.
- After you settle in the starting position, lower your legs until your thighs are parallel to the floor by slowly bending knees. While you are in this position, make sure to inhale lots of air and breathe properly as its very important for this exercise.
- В края, bring back your body to the starting position while exhaling by balancing bodyweight completely on your feet. With this step, one perfect plie squat will be completed.
- Keep repeating the squats according to your stamina.
Advanced Variations of Plie Squats
Plie squats have several variations and adaptations that vary from person to person. Following are the advanced variations of plie squats exercise:
- клекове тласъци
- клекове крикове
- Телесна маса клякам
Plie Squats Exercise Tips
In order to avoid any serious or minor back injuries, one should keep following points in mind:
- Don’t round your lower back otherwise it could cause severe back injury which could be painful and be stressing.
- Do not bend your knees and keep your weight on your heels by maintaining balance in your body throughout the exercise.
Benefits of Plie Squats Exercise
There are several benefits of plie squats and this is why you need to add this exercise to your routine workout. Following are key benefits of plie squats.
It works on inner thighs
There is a huge difference between a simple squat and a plie squat and one of them is that plie squat focuses on toning inner thighs and lower abductor muscles. The movement of feet in plie squats exercise is variant throughout the exercise as compared to static feet placement in simple squat exercise. This feet movement helps in utilizing different muscles which result in opening the hips. Even after performing few sets of plie squats, the inner thighs start showing its stiffness.
It strengthens the glutes
In plie squats, due to the variant of feet movement, you also work your glutes muscle and tone it to an effective level. освен това, the glutes strength plays a vital role in athletic performance, stamina building and in other various daily life activities.
Improve Balance and Stability
Plie squat helps in acquiring the firm and well-shaped butt and also improving balance and stability throughout your body. With the passage of time and prolonged stamina, you will start performing more and more plie squats which will result in a remarkable increase in strength and stability throughout your core and lower body.
Beginner level exercise
For plie squats exercise one do not need to be an expert or even do not require any special equipment (other than exercise mat and dumbbell as optional). Също, you do not need too much space for this exercise, which means you can perform it anywhere and anytime. The only thing you require for this exercise is set of instructions as we told the method of performing a perfect plie squat as mentioned above and a few minutes of your time daily. If you are away from your home or you travel a lot, this is a quick lower body workout that you can perform with ease.
Conscious about burning calories?
Fitness freaks and people with fat and obesity problem frequently ask how many calories this exercise could burn. It mainly and entirely depends on intensity and determination of your workout. If you are working intensely, this exercise could burn up to 10-15 calories in one minute. Така, you do the math by yourself and perform plie squats on a moderate or intense level as per your body requirement.