How to do squats: tips

Squats are a universal exercise that we have been familiar with since school. You can squat anywhere and anytime - for this physical activity does not require special skills and special equipment. However, few people know that intense squats that are performed incorrectly can lead to serious health problems. Improper exercise technique causes excessive load on the knee joint and back. At the same time, a correctly performed exercise can be a panacea for many problems.

The benefits of squats

1. When you squat, a huge muscle group is involved in your body, which is fully developed. The muscles of the spinal corset, the calf muscles, the inner and outer thighs, the gluteal muscles. If the technique of doing the exercise is correct, the muscles of the hands also train - keeping them on weight for a long time is also not easy. Regular training of these muscles makes the body fit and strong.
2. In addition to muscles, ankle, knee and hip joints are involved in the exercise. This contributes to their development. This exercise is especially relevant for people with sedentary work.
3. In addition to the power load, squats are also an aerobic component. This means that during training, the work of the heart muscle improves, the respiratory system strengthens.
4. Squats are a quick way to improve blood circulation - to disperse blood throughout the body.
5. No weight loss is complete without squats. The fact is that squats not only form beautiful legs, but also burns fat locally - from the breeches and inner thighs. This is especially true for women who are overweight in the lower body.
6. Regularly performing squats, you can achieve a flat tummy, as during the exercise involved the abdominal muscles. And strengthening the back muscles inevitably leads to a beautiful and even posture.

Doctors, athletes and coaches of all categories unanimously talk about the real benefits of squats for the human body. But only if the exercise is done correctly.

How to squat

So, for performing squats you will need comfortable clothes and shoes. You do not need to go to the gym to complete this exercise - you can do this at home, even during breaks while watching your favorite series. So let's get started.

1. Stand straight, feet shoulder width apart, hands on the belt.
2. When you inhale, you need to crouch half or fully, while your hands should be brought forward. Do not interlock hands, palm should be directed to the floor.
3. The completeness of the squat depends on the physical fitness of the person. Full squats should be done only by athletes and well-trained (physically) people. The fact is that during squats, the body experiences a serious load, which an unprepared body simply can not cope with.
4. After squatting on the exhale, return to the starting position.
5. If you are doing an incomplete squat, make sure that during the squat, a right angle is formed between the calf and thigh. In this case, you need to pull the pelvis back a little.
6. When doing squats, you should strain your abs so that with the spinal muscles they form a tight corset that holds the body.
7. The back during the exercise should be straight. Do not bend or slouch. From the back of the head to the lower back there should be a straight line.
8. The knees should remain in place, they can not be turned to the sides. They should be directed forward.
9. The heels should be on the floor while doing the squats; they should not be lifted.
10. The breath should be even, measured. Do not hold your breath in or out - having enough oxygen helps your muscles burn fat.

Even the most advanced and fashionable fitness programs can not do without the classic squats that affect the entire muscle group.

Weight Squats

In order to pump relief and elastic muscles, you need to do squats with a barbell, dumbbells or weights. Weighting agents increase the load, which means they strengthen the muscles.

Before performing such squats, a warm-up is required. It can be performed in the following form - do shallow squats with jumping - 10-15 times. After that, you need to run for 5-10 minutes. This will warm the muscles of the buttocks and legs.

After the warm-up, stand upright, feet on the width of the pelvis, take a tight stop. Socks turned slightly to the side. The back is straight, the gaze is directed slightly upward. Beginners can do squats with an empty bar, dumbbell or kettlebell. If you are doing an exercise with a dumbbell or kettlebell, you need to take the weight in your hands, holding it in bent hands in front of the chest. If the exercise is performed with a bar or barbell, you need to stand near the rack and take the weight. It is very good if there is a person nearby who will give weight and hedge you during the exercise. This is especially true with a heavy weight.

In order for the bar or bar to lie firmly on your shoulders, you need to slightly raise your head and turn your shoulders forward. This will allow you to keep your back level. You can not look away or up. It is important to squat your buttocks back while squatting. Watch your breath - inhale when lowering the body and exhale when you return to its original position. It is very important to monitor the knees - they must remain in place or diverge to the sides. Stepping your knees inward while sitting down is a gross mistake.

Squats with weights is a great exercise for all girls. It is ideal for thin girls who want to build up a bit of relief volume. Exercise is perfect for full ladies too - with the right technique for doing the exercise, a huge amount of calories is expended. If you want to build muscle - squats should be heavy, do not focus on the number of repetitions, but on the weight of the weighting agent. If weight loss is the priority, there should be many repetitions and approaches with low weight.

Types of Squats

In addition to the classic squats, there are several variations of this exercise. They differ in the intensity of the load and the muscles involved.

1. When performing this exercise, the legs should be spread wide. The stop lines should form a right angle between each other. In this case, you need to squat to half. This embodiment of the exercise works well on the inside of the thigh.
2. Feet together, feet almost touching. Squats are incomplete. Such squats work out the outer part of the thigh and buttocks.
3. The legs are crossed, we lower to half - the leg should form a right angle when bent. The emphasis is on the front leg, the hind leg remains on the toe when squatting - the heel of the floor does not touch. This exercise perfectly trains the muscles of the buttocks.
4. Squats on one leg. This is a rather complicated exercise, the implementation of which requires some physical preparation. Stand straight with your hand on a chair or wall so as not to lose balance. Squat on one leg, the second must be put forward.
5. The next exercise not only increases the load, but also trains the ability to keep balance. Stand straight, put one foot on the toe. Squat to a right angle and freeze in this position for a few seconds. The emphasis should be on the leg that is fully on the floor. Repeat with the second leg.

As you have seen, squats are a whole range of exercises that can work out almost any muscle in the body.

Contraindications

Recently, there have been more frequent cases of authoritative opinions about the dangers of squats. I would like to clarify this issue. For squats to be beneficial, not harmful, they must be done correctly. If you doubt the correct technique for performing the exercise, go to the fitness instructor and conduct at least a few classes under his guidance. He will notice and correct all your mistakes.

In addition to the correct technique, squats have a number of contraindications. Squatting is forbidden for people with knee problems. Squats with weight are contraindicated in people with diseases of the spine. You can not use a lot of weight when squatting to adolescents, as this can slow their growth and deform the spinal column.

In the presence of any diseases of the musculoskeletal system, after injuries and surgical operations, the possibility of performing squats should be agreed with the attending physician. Remember that the benefits of correct squats are huge, but incorrectly done exercise can cause irreparable harm to the body.

Video: how to do squats