A highly effective exercise for the legs.
What is a squat?
Squat is one of the best exercises for the legs. This is a highly effective exercise for the legs.It is true that if you do only cardio, you will lose weight, stay fit or gain weight. This is a compound exercise that works for more than one muscle The glutes of the legs (the posterior muscles on the surface of the feet), the quads (the frontal muscles of the thighs), the hamstrings (the posterior muscles of the thighs) and the calves (the posterior muscles below the knees), the low back (below the spine) these all work together. This is such a good exercise
This is a strength training exercise because it uses body strength to lift or lower body weight. To squat, the knees are bent and brought forward from the knees to the hips. This can be done with or without weights.
In addition to using the leg muscles in squat exercises, there are also some exercises for the waist, abdomen, back, neck, arms, etc., because these are also used during squats. That is why squats are called full body exercises.
How to squat?
Stand up straight first. Shoulders, head straight, hands straight along shoulders
Leave the legs on either side of the hip, and spread the legs apart Not too much or too little, make as much space as you can
Keep the soles of the feet straight forward Or slightly curved on the outside of the body (maximum 30 degrees)
And the head will be straight forward, the vision will be in front
Pull the abdomen inwards
The knees will be straight along the soles of the feet
Take a deep breath
Slowly bend the knee forward with the hip and continue to descend to the floor Suppose you are going to sit in a chair with your legs apart (as in picture 2)
At this time the body should be straight at the top, especially the spine (back) should be straight.
When going down the knee, go to the front outside the soles of the feet
The body will go down to a maximum of 90 Make a calculation between the body and the legs. Or the hips and thighs should be parallel to the floor
To keep the balance of the body, you can keep both hands in front of the body outside the body along the shoulders ||
Now your upper body will be tilted slightly forward (and the hip will bend backwards)
In this case, multiply 12-18
Now you will feel the stretch from your knees to your hips
Breathing will be normal
Get up again this time. Suppose you are getting up from the chair.
Exhale loudly while getting up
When you get up, you will feel pressure on the Thai muscles, or you have to use Thai, do not get up with the chest. The legs, cuff muscles will also feel a little pressure.
For convenience, you can take a chair in the back, but do not sit in the chair
Do not put too much pressure on the knees, the knees should not move outwards or bend downwards than the soles of the feet.
There will be equal pressure on both legs when going up or down
Both knees will be the same when going up or down
Don’t go too fast, it could be a muscle pool
At the end of the squat, lightly stretch the hamstrings and quadriceps muscles.
How and how many days a week do you squat?
You can do this exercise 2/3 days a week, one day at a time, because if you rest those muscles the next day, the exercise works well.
Do 10-16 sets of 1-3 sets or as per the advice of the fitness trainer and do as you need.
Set at least 3 to get the best results
The knees will be along the soles of the feet, and twisting the knees in the opposite direction can cause injury.
In the squat position, the hip should not go below the knee or the knee should bend down
The knee should never go behind the foot
The body (or spine) will always be straight
The soles of the feet should not be above the floor. The heels should be on the floor. A highly effective exercise for the legs. And the best exercise at home.
Do each exercise considering your fitness level, age, physical problems (eg: knee problems, back pain, overweight) and so on.
First, lower as much as you can Don’t go for less that your full potential
Follow the advice of a fitness trainer or doctor before starting any new exercise
When going up and down, make sure that the balance of the body is right
Make sure your exercise is correct If you do not exercise properly, the muscles may pool and the exercise will not work
Before squatting, you must warm up your body well
When squatting, keep an eye on whether the exercise is going well or not
Why do squats?
Increases the strength of the legs: The legs are the strongest part of our body, so doing this exercise increases the strength of the legs.
This exercise uses the knee, increases knee strength and reduces knee pain
It is a whole body exercise and increases the strength or fitness of the whole body
It shapes the muscles, inner and outer thighs, quads, hamstrings, calves, abs and buttocks – all these shapes are beautiful.
Increases the strength of the leg muscles
Builds leg muscles: Squats can be done for muscle building or body building and for power lifting. It works very fast in building muscle in body building.
Increases body balance
Increases bone strength
Increases bone density and maintains bone density properly
Free hand squats do not require any equipment, so squats are available without machines
Increases body flexibility
Reduces back pain
Increases the strength, balance and flexibility of the leg muscles All in all, the strength of the feet increases. So in daily work, such as: bending down, it is easier to lift something.
It strengthens the tissues or ligaments of the joints of the legs or lower body
Types of squats
Squats can be of many types, such as: free hand squats, barbell squats, dumbbell squats, weight machine squats (smith machines, power cages, etc.), jump squats, ball squats, chair squats, etc. Some of the popular squats are: Olympic squats, front squats. Squats, overhead squats, etc. |
The squat is called: “The ultimate exercise for the lower body” or “King of leg exercises”.
If you want a strong lower body, or you want to keep your leg muscles strong and in good shape, make sure you include this in your exercise routine. It is a difficult exercise, but if you try it a little harder, you will get results in a few days. A highly effective exercise for the legs.
This post is just about general or free hand squats. There are many more types of squats to follow.
If you have any more experiences, or comments about squats, write them down
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