How to make attacks back?

The falls are considered one of the effective exercises for pumping the muscles of the buttocks and thighs. Good results are backwards. To get the desired effect, you must correctly perform the exercise.

Before we figure out how to make the attacks back with our legs, we'll figure out which muscles are involved in this exercise. The greatest load is received by quadriceps, and first of all it concerns their lower part. Back in the exercise, the muscles of the back of the thigh and buttocks are involved. In constant tension are the muscles of the press, calves and some back muscles. If dumbbells are used during training, the muscles of the forearms receive a load.

How to make attacks back?

To get the maximum effect from the exercise, it is recommended to perform it after the classic sit-ups. Its athletes use it most often for drying the body.

Now let's see how correctly to do the attack backwards. Stand up straight, you can simply lower your arms or put them on the waist. On inhalation, set one leg back and simultaneously sit down on the second leg. Lower until the leg thigh, which remains in front, will not be parallel to the floor. The knee of the hind leg does not need to be lowered to the floor. To keep the balance, withdrawing the foot back, you need to push back and the hip joint, and the body slightly bend forward. On inhalation, return to the initial position. Make the desired number of repetitions on each leg.

Tips on how to make a lunge backward:

1. For the elaboration of the relief, it is necessary to use an average or minimum weight.
2. It is not recommended to do many repetitions, as this will not improve the result. The best option is 10-20 repetitions.
3. When you are trying to make a deep attack, it's worth saying that you do not lose your balance, you need to move slowly and smoothly.
4. To get the desired result and hold the spine in the right position, you need to hold your breath.
5. It is not recommended to perform a delay at the bottom point, since there will not be any additional effect, but the balance may be lost.
6. An important nuance is that the more the athlete tilts the body at the bottom point, the greater the load on the buttocks , so if the goal is pumping the legs, then make sure that the body is in the forward position.
7. As for the knees, it is ideal if a right angle is formed in the lower point in the knee joints of both legs.

And finally, one more important information - the deeper the attack, the greater the burden on the buttocks.