Interest in sports has recently grown significantly and it has become especially popular to engage in physical activity on your own. Any of the most sophisticated fitness programs consist of simple exercises. But even them, it is important to perform correctly. Squatting, as a separate element of training, has incredible benefits, but many people think that everyone knows how to squat, from school, and thus, they are mistaken. What you need to know about squatting At first glance, as already mentioned, it seems that this is a simple and natural process of human movement. In part, this is true, the squat reflex is in us from infancy, but after some time, the body forgets the correct movements of the joints. The squat is the best exercise for strengthening the lower body, and it’s not just a basic load.
To properly perform this physical activity, it is not necessary to be an experienced athlete or fitness trainer, it is important to know the basic technique and follow some rules.
Basic recommendations to follow during training In the first workouts of this exercise, you need to know the following features: • Watch your back and its deflection, you must be straight all the time. Posture relieves tension from the spine, thereby reducing the possibility of injury. • Heels. It is extremely rare to be torn off the floor. During the squat, the weight should remain on the heels, and not on the toes, that is, the transfer of body weight to the front is prohibited. Even when you go down to the lowest current, the heels are firmly pressed to the floor. • Knees should not be brought in or placed beyond the stop line. Watch their position, if they deviate from the rule, the weight of the burden will fall on the knees, and the load will go to the joint. • Neck and head in a straight position, as is the back. Many, while doing a workout, lower their heads, become like a question mark, thereby putting excessive stress on the cervical spine. • The position of the legs should remain slightly bent at the knees when lifting up. So the load on many muscles is separated, and the physical load again goes to the knee joint. • At first, it is advised not to go too low, to the level of the thigh to the floor, later, if you feel good, you can do a deeper squat.
Squat Technique As mentioned earlier, squats are the gold exercise, foundation, of all workouts. It develops in addition to the legs, buttocks, as well as a very effective way to build muscle mass. Doing physical activity in the form of squats, several muscle groups are connected at once: the joint – ankle, knee, hip. In all exercises, without knowing the literacy of physical activity, unfortunately, there is a chance of harming your health, instead of the desired benefit. Especially if you have not been particularly close to sports before and your muscles are not prepared. In addition to the main recommendations mentioned above, let’s add a technique: • Keep the abdominal area in good shape and tension. This will serve as a protective corset around the waist, the dorsal spine is fixed. • Once again about the posture – do not arch, the line from the coccyx to the head must be straight. • Take a deep breath, continuously.
A variety of squat training Having familiarized ourselves with the basic rules and theory, we move on to practice. They should be started only after warming up and stretching. Throughout the exercise, keep your shoulder blades together to help keep your back straight. No sudden movements, if desired, after some time of practice, add weights – barbells, dumbbells. Perform fifteen squats, each of the listed. • Classic simple squat. Standing straight, feet shoulder-width apart, back straight. Inhale, move the pelvis slightly back, bend the knees, exhale, straightening the legs, return to the starting position. The benefit of this type is that all the muscles of the legs are fully involved. After constant practice, you can add a squat with dumbbells in both hands. • Strengthening the external and internal ligaments of the thighs, an exercise called “Plie” is performed. Actions most often begin as standard – legs shoulder-width apart, back straight. But in this squat, the socks should look diagonally, slightly wider than the shoulders, put your hands on your belt. Inhale, lower yourself down, straightening your knees, rise again as you exhale. • It is not easy to give, but it has a great effect on the gluteal muscles, an exercise with a narrow setting of the feet. You guessed it, stance legs together, everything else is done like a classic squat. • Contribute to the development of the buttocks – curtsy. Cross your legs, exhale, bend your legs to a right angle, the body weight is transferred forward, the second foot is on the toe, do not sink on your heels. Something like lunges, exhale, get up. • If you feel strong and ready to push harder, do the Balance Squat. Feet hip-width apart, and the heel of one foot is off the floor. While squatting, keep the weight on the leg that is on the heel, change legs and repeat in the same way. • To the basic workouts, you can add already advanced exercises such as the buckle squat position, squat with lunges to the side, squat on one leg, using the back of a chair and many others, taken as a base, classic exercise.
What are the benefits of squatting The shape of the so-called fifth point is affected by the pelvic bone, muscle corset, and the volume of adipose tissue. Nothing can be done with the bone, but the second two factors can be changed, and muscle changes play an important role. With the help of training with squats, you can not only reduce the volume of adipose tissue, but also pump, that is, increase and round the volume of the buttocks. During squats, not only muscles work, but also joints, tendons, which improves their condition. And of course, this is a cardio load, which gives a favorable result for the work of the cardiovascular system, a healthy heart rhythm is formed. Based on this, you will not only create beautiful shapes for your buttocks and legs, but also improve your health on your own, avoiding the cost of a fitness club