Squats are the most popular exercise that is performed in physical education classes. In fact, many squat incorrectly, and therefore do not get any result. Only the right technique will allow you to pump the muscles of the buttocks and thighs. That is why information on how to learn how to squat correctly is so popular. This, at first glance, a simple exercise has its own subtleties that must be taken into account.
How to learn to squat?
Squats not only allow you to pump the lower body, because they also put a load on other muscles. In addition, this exercise strengthens the joints and has a positive effect on the functioning of the nervous system.
How to learn to squat without lifting your heels:
You need to go down on the exhale, but not below the line parallel to the floor. Thanks to this, the joints are not overloaded.
Make sure that your knees do not come down and do not go beyond your toes. Otherwise, you should not expect the desired result.
In order not to tear off the heels from the floor, it is recommended to put the feet slightly turned to the sides. Going down, you need to take the pelvis back, which will keep the foot immobile.
To take the load off your spine, especially if you are training with extra weight, you need to arch your back. This minimizes the risk of injury.
The gaze should be directed forward, that is, you do not need to lower your head down and look at the floor. If you do not follow this rule, then the back will become rounded, and this is already a serious mistake.
Rising up, you should not fully extend your knees, as this will lead to the fact that many leg muscles will not participate in the work and the load on the knee joints will increase.
Many people are interested in how to learn to squat with a barbell, and so the technique of these exercises is identical, only in this case, you need to put the barbell on your shoulders and hold it with your hands.