The position of the squat
30 day squat challenge: The squat is a movement specific strength training that must be completed correctly in order to act effectively: the feet are apart by a space slightly larger than the pelvis, slightly oriented in the diagonal. We must keep your knees in line and control the movement. Buttocks are pushed to the rear. In the descent phase, it inspires and pushes the buttocks back while looking far ahead and keeping the back straight. One can imagine a stool on which one will sit. The head must remain in the extension of the spine. We must ensure that the heels are in constant contact with the ground (we imagine that our feet are magnetized to the ground). In the ascent phase, the soil is pushed with his heels. Exhale against his abs and glutes are tightened. The finish position is identical to the starting position.
The timing of the “30 day squat challenge”
The idea is to increase each day the number of squats performed. It begins with a series of 50 and gradually we added 5 per day, then 10, to arrive at a sequence of 250 squats at the end of the month. The challenge is growing smoothly and provides lay day.
Why are we launching?
The squat is a great exercise to tone and firm silhouette, including the buttocks, the body part you want all work before the summer. This simple and effective method requires no equipment. You do it at home when you feel like it. If you are diligent, results appear quickly which is very encouraging. Furthermore, this challenge allows a taste for sport and to encourage practice other physical activities in parallel. Cardio for example, to burn calories.
Tips to make it work even better?
Comfortable clothing is advised: “Dress so that it is comfortable for you, you’ll have a better range in the movements Jeans are prohibited…”
Of course, it comes with the challenge of a healthy diet: “Eat three balanced meals a day and say ‘stop’ to the snacks.”
We hydrate regularly: “I recommend drinking detox tea Practicing a sport together with taking daily detox tea is a great way to eliminate toxins and help prevent cellulite.”.
It is not stretching zap “Stretch yourself every day after your challenge, you will recover faster.”
We cream smoother skin: “Massage your thighs: For the luckiest, have it done by someone you know, it will also help to prevent the appearance of any cellulite.”
30 days squat challenge: how to stay motivated?
It is important to choose the right timing, “Two questions will help you get organized: at what times of the day I can do this challenge, and when I feel more awake,” said the coach.
In assessing the results
At the end of this challenge, there will inevitably be a positive outcome, whether physical or mental: the pride of having done so we did not think it happen.
By varying the movements
There are different types of squats: the classic version, the widths of the foot basin or sumo squats: wider than the pool feet. For the former, it works more the curve of the buttocks while the second, the active side of the buttocks and inner thighs.
Of course, there are also ways to make the movement more or less difficult, take time between each squat and / or does not go lower than the knees buttocks, facilitates squat. However, most down below the knees buttocks, heel off the ground by spreading out the weight on both legs, take dumbbells in hands or full bottles of water … is more complicated.
30 day squat challenge started with a challenge from a user not only to itself but also to who would take up the challenge with the aim to support each other. You take a picture just before the first day and at the end of 30 days to compare the results. “Many of us try to get a shapely buttocks to the J-LO and well toned thighs so when an opportunity arises as we jump on it. This is also a great excuse to get into the sport,” Moving the expert explains.
Through emulation that causes this challenge on social networks, so you stay motivated! Difficulties we share with other girls who have launched, and proudly displays its results week after week.