Let’s take a look at the proper squat workout form, how to squat properly, the muscles they work on are good for your body.
First, let’s understand the meaning of squat as a form of exercise, which brings us the following questions:
What is squat?
According to Wikipedia squat It is a strength exercise in which the trainee lowers his hips from the standing position and then stands up. During the descending of squat, the hips and knees bend when the ankle dorsiflexes; on the contrary, the hips and knees extend, and the ankle is plotherflex when standing up.
Studies have shown that improper squatting can be painful and can lead to injuries. Therefore, it is necessary to understand the proper squat form, how to squat safely and effectively, and the benefits of squats.
Here is a summary of how to squat properly:
Starting location:
Stand with your feet apart, your arms on both sides of your side.
move:
Slowly bend your hips and knees and lower your hips about eight inches, as if you were sitting in a chair. Let your arms move forward to help you balance.
Keep your back. Slowly return to the starting position.
Repeat 8-12 times.
Squatting skills and techniques:
- Transfer your weight to high heels.
- Squeeze your hips while you stand to help you balance.
Make it easier: Sitting on the edge of the chair, feet apart and arms crossed in front of your chest. Tighten your abdominal muscles and stand up. Sit down slowly to control.
Make it harder: Lower, but no more than the thighs parallel to the floor.
How to squat correctly
Perform this as if you were to sit in a chair sitting behind you. This will ensure you return your hips.
1. Walk as comfortably as possible. If you have knee problems, don’t be deeper than a 90-degree angle with your thighs parallel to the floor.
2. When you crouch, “glue your heel to the floor” and consider driving it to the ground when you straighten your legs to return to the starting position. (This will make your hips more important).
3. Keep your knees in line with your toes. Also, don’t let your knees crawl in. Press them outward so that they are consistent with your feet when squatting.
4. It really makes your torso naturally tilt. (Just don’t fold your chest or shoulders forward.) If you’re too erect, your hips won’t be released correctly and can put too much pressure on your knees.
Appropriate squat form
Step 1:
The standing feet are slightly wider than the hips, with the toes facing forward.
Step 2:
Lift your hips back, bend your knees and ankles, and spread slightly on your knees.
Step 3:
Sitting in a squat position while still holding his heels and toes on the ground, chest and shoulders.
Step 4:
The effort eventually reaches parallel, which means the knee bends to a 90-degree angle.
Step 5:
Press the heels and straighten your legs to return to the upright position.
Benefits of squattingTeng
1. They will bring you something heavy to lift safely
Not only will squat make you a tall building for yourself as a Wonder Woman, but you can also pick up heavy objects correctly by using your lower body instead of your back.
2. They are totally effective
One of the main benefits of squatting is that they adjust your loot faster than any other move on Earth. By recruiting nearly all muscles in the lower body (quadfoots, hamstrings, gluteus muscles), you will find yourself conditioning yourself faster and more efficiently when you learn how to do the proper squat!
3. They can prevent injuries
Most sports injuries involve stabilizing muscles, ligaments, and connective tissue, and squatting helps to strengthen. Many people avoid squatting if they have knee problems, but studies have shown that when a person does a proper squat, the muscles actually improve knee stability and strengthen connective tissue around the knee.
4. They are functional fitness
Functional exercises are those that can help your body perform daily activities more easily, rather than just being able to operate fitness equipment. Squats are one of the best functional exercises available today to promote mobility, flexibility and balance, and gain real-world benefits.
Muscles squat
Squatting is more than just a leg exercise. Your legs will squat down on your weight most of your work. However, your abdomen and lower back muscles must stabilize the torso, while your upper body can balance the bars. Squat down and exercise your whole body from head to toe.
That’s why you can squats that are heavier than other exercises, and why they get overall strength and muscle more efficiently. Squat down the following muscles:
- thigh. When squatting while kneeling, your legs bent. Everything is on top. This works on your knees and hip muscles: quadriceps, hamstrings, adductors, and gluteus muscles. Squats are the best exercise to build strong, muscular legs and a strong butt.
- calf. Your shin is tilted at the bottom of the squat. They end vertically at the top. This ankle exercise can play your main calf muscles: yours Beetle and flounder. But don’t expect miracles. Genetics plays a big role in building larger calves.
- Lower back. Gravity pulls the barbell down while squatting. Your lower back must resist this downward force to keep your spine neutral and safe. This strengthens the muscles on the back of the spine to protect it from harm: yours Erection prick.
- Abdominal muscles. The abdominal muscles help the muscles in the lower back keep the spine neutral when squatting. This will strengthen six packs of muscle on your abdomen: Rectal abdomen And you tilt On the side. Stronger abdominal muscles are more muscular. Eat right and they will show it.
- arms. Your arms help the muscles in the upper back to balance the barbell on the back. Your hands squeeze the rod, thereby increasing tension on the forearm and upper arm. Squat down without arms like bulges, because your arms won’t bend. But you get Isometric Arm work.
Squats can also play the muscles that pump blood into the legs: your heart. It strengthens the muscles between your ears: your mind. Many people hate squatting because they are difficult. But that’s why they are so effective in building strength and muscle.
Every week there are people who have the courage to squat down and establish disciplines that become useful elsewhere in life (such as sticking to healthy nutrition and sleeping habits).
If you only have time to do one exercise, squat. The squat muscles weigh more and weigh more when they have a larger range of motion than any other exercise. It weighs heavier than leg curls or leg stretches.
You have to balance the weight with yourself, unlike the leg press sitting on the machine. The bar moves twice as far as the deadlift.
Related: Definition, Factors and Importance of Health
