Dear girls, if you want to become owners of slender legs, which men will see off for a long time on the street, then gak squats are exactly what you need!
Gakk-squat for leg muscles
Gakk-squat - this is one of the varieties of squats performed on a special simulator, which allows you to carefully work out various muscles of the legs. In this exercise, quadriceps, hamstrings and buttocks are involved. This is a basic exercise in which the axial load on the spine is significantly reduced due to the inclined position of the body.
A foot press in a hack machine must be carried out in accordance with certain rules of technology. Put the legs on the middle of the platform, press the back firmly onto the back of the simulator, bend over the waist, grasp the grip firmly, put the head on the headrest. On inhalation, slowly start to fall down, sit down approximately to the right angle in the knees or slightly lower, on exhalation return to the starting position. During the execution of the gakk exercise, watch for some moments:
- the body is pressed to the back of the simulator, the pivot points are the sacrum and scapula, the loin is bent;
- The knees should be on the width of the feet throughout the exercise;
- try to rely on the heels, and not on the socks, so you are more involved in working the muscles of the back surface of the thigh;
- Hold hands tightly with the hands that are equipped with a gak trainer to exclude unnecessary unwanted movement of the spine.
Gakk machine allows you to load various muscles of the legs. By changing the location of the feet on the platform, you determine which muscles are currently involved in the work.
Exercise Options
At a narrow setting of the legs, the lateral heads of the quadriceps (lateral side of the thigh) are involved. A wide setting connects the medial heads of the quadriceps and leads the muscles of the inner surface of the thigh. If you put your feet on the top of the platform, the emphasis will shift to the hamstrings and buttocks. When the feet are positioned on the lower part of the platform, the load will go to the front surface of the thigh.
Do not repeat the classic beginners errors:
- do not tear off the heels from the platform;
- do not lower your knees;
- if your spine is dear to you, do not tear the pelvis from the back of the simulator;
- do not forget how to warm up the muscles before exercise. Extension of legs in the simulator sitting in front of gak squats perfectly complement your program.
Exercise is carried out, like most others: 3-4 sets of 12-15 repetitions. Choose the weight in such a way that the last time you were given to you with great difficulty. However, act without fanaticism and watch your feelings. This method will allow you to maximally effectively affect the muscles and get a beautiful relief.
A good addition to this exercise can be attacks with a barbell, by them you will finish the muscles of the legs. Initial position:
- The feet are parallel to each other and are slightly wider than the hips;
- knees slightly bent;
- The bar lies on your shoulders (upper trapezoids);
- the stomach is pulled up, the back is slightly bent.
While maintaining balance, take a wide step forward. Do not lean forward, watch your posture! Weight is transferred to the exposed leg, the hip practically parallel to the floor, the knee of the back foot almost touches the floor. Hold for a second, then go up and return to the starting position. Repeat the next step with the other foot. In this exercise, the buttocks, the inside of the back of the thigh and the quadriceps of the legs are also involved.
After such work, of course, the muscles will hurt, but you will be proud of yourself and rejoice, each time coming to the mirror. And what kind of effect will it be if you run through the street in shorts in the summer!