Squat is definitely a king of exercises. It’s a basic main movement, which accompanies people throughout their life, – from childhood to great age.
In the meantime squat is the easiest activity. Yet, it’s one of the most effective exercises that allow building strong muscular legs, hips, healthy knees.
Contrary to what many people think, squats train not only lower part of our body. They affect our core (back and abs), posture, breathing and lungs.
Sometimes, they can prevent diseases and even have curable effect. Proper squatting can improve digesting, normalize endocrine profile, better blood circulation and help to gain mass.
Girls, don’t be afraid of doing this fantastic exercise. Professional trainers and doctors claim you won’t turn into a towering monster. Squats stunningly burn fat and make leg and buttocks look fine and fit.
The very advantage of this magic movement is that it requires no special sport equipment. It’s not necessary to attend local gyms. All you need is your body.
Certainly, you may progress from simple bodyweight squats to squats with barbells and dumbbells. But first, make sure you master the initial level.
As in any other physical exercise you must know and use proper technique while squatting. Today’s article contains a detailed guide on how to do squats. Our useful tips will enable you to avoid injuries and waste of time.
So while organizing or improving your home and reading HireRush.com, find several minutes to do squats. We prepared some instructions for you, hope they will be helpful.
Follow our advice, work out and be healthy!
Proper squats guide
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Warm up
Always remember to warm up before doing exercises, especially many-jointed one. Squats aren’t exceptions. Try to never miss warm-up activity, it will prevent you from sprain and prepare your body to working out.
To do this step choose ordinary jumping or at least high knees running in place. If you don’t know what to do, recall you school physical education lessons.
Few minutes will be enough. You’ll feel it yourself. Further, rotate your footsteps and knees, ensure your joints, muscles and heart are ready to go.
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Take a preparatory position
This tip doesn’t look like something vitally important, still a proper initial position means a lot to perfect squats.
Put your legs shoulder-width apart, toes slightly outward. While doing control your feet, the heels must stay fully on the ground. Find a position which gives you enough balance.
Your hands can be behind or in front of your head. Straighten up with shoulders back. Try to remain in such position and sustain it. Your eyes are looking frontwards. Avoid throwing your head back or raising it too high.
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Get down
Lower your body with your butts back and chin up. Imagine you’re sitting down on a chair. You may raise your hands so that they are parallel to the ground.
Your weight should be on your heels, your knees above toes. Square your shoulders. Don’t bend forward too much and keep your spine straight.
In the bottom position your hips should be parallel to the surface of the ground. But some specialists recommend doing deep squats with your hips below the parallel line. If you have no problems with your knees, try both variants and see what’s more effective to you personally.
Inhale and prepare to the next phase.
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Rise up
Lift up your hips. Feel the power in your legs and push your body up. Again, don’t curve your spine, keep your head up and watch your knees. Don’t let them fall toward each other; it’s a widely-spread mistake.
Try to go off of the ground with your heels. Concentrate on lower parts of your body. This phase of squat is the most traumatizing, as you lift your body weight, so follow safety rules.
In order to make squats harder, don’t straighten your legs fully. It will keep your muscles in tension all the time.
Breathe out as you get back to the previous position.
Our legs are the most powerful part of the body. Thus they need more reps to get tired. Anyway, listen to your gut. Everything depends on your fitness level.
You may start from 3-4 sets of 10 squats and gradually add more and more. But be aware of making the training harder only after understanding a proper technique. Always control your body movement.
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Make your training regular
Now, when you know the right technique, decide how regular you will do squats. Don’t miss training and you will progress step by step.
You may do this exercise every day. Or carry out a hard training for legs once a week. But only after hard work, give yourself some days off.
You won’t need much free space or hours of spare time. So don’t make an excuse and do squatting regularly. Surely, consulting a specialst is always better.Leave your request here
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Try something new
Various kinds of squats make various muscles work. What’s more you may get boring if doing one exercise all the time.
Learn other types of squats, try adding weight, or play around with width of your legs. In any case following our instructions you’ll be ready for squats variations.
