Squatting is one of the most effective and at the same time simple exercises aimed at strengthening the leg muscles. However, it must be performed in accordance with a certain technique so as not to damage the joints.

At the very beginning of training, when your body is just getting used to physical activity, learn to do everything right. This will help to avoid future health problems, sometimes quite serious ones. The squat is a great exercise, and doing it in different ways can help tone your leg muscles.
It is necessary to learn how to squat correctly so as not to damage the joints. Do not rely on your own feelings, because the damage will not be noticeable immediately. Only after a few months will you feel pain in your knees, and only then will you realize that you followed the wrong technique.

The best option in this case would be the support of a professional trainer. However, you can also train at home if you familiarize yourself with the basic rules. The most important thing is to never lower the pelvis below the level of the knees and never take your heels off the floor. Do everything slowly the first time to get used to the movements, then you can choose any pace.

Try to choose a room with a large mirror to see yourself in full growth. For a regular squat, place your feet hip-width apart and place your hands on your belt. When lowering down, make sure that your knees do not go forward beyond the level of your feet. Then in the mirror you will see that the angle in the legs is 90 °, and the thighs are parallel to the floor. Do not round your back, otherwise you will break your lower back, do not lean too far forward.

Look at yourself in the mirror all the time. When performed correctly, you will feel a stretch in the back of your calf. This is normal, but if you often wear high heels, start your squats carefully, as these muscles are already strained.

In a normal squat, the muscles of the front of the thigh are involved. In order to work out the inner surface, spread your legs apart so that when you squat, your feet “look” in the same direction as your knees. Get down to parallel with the floor, the angle at the legs should also be straight. This exercise is called plie.

Add weights after two to three weeks of training. In a normal squat, take dumbbells in your hands. When doing a plie, hold the load with both hands. with your hands and lower between your legs as you move down. Do not try to reach the floor, watch your back. Weights increase your own weight, and therefore the load on the muscles.

Barbell squats are not recommended for beginners. Introduce it into your workout when you are good enough to perform a regular exercise. Lift the barbell or gymnastic stick from the floor only with a straight back. Bend your elbows bringing the stick to your chest, then push it up, back and place it on your shoulders. Then squat as usual.

There are many nuances in physical exercises. Even if you train one part of the body, keep an eye on the position of others. It is important not to lose sight of this so that, while forming a figure in one place, do not harm it in another.

To increase the effectiveness of your workout and save time at the same time, add this rhythm: go down to count 1 and go up to 2, 3, 4, or vice versa. In addition, at the bottom of the squat, you can linger and do three mini-movements up and down. Then rise to the starting position and repeat. You will immediately feel that the muscles began to tire faster.