How to do squats: useful tips

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

The use 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, calf muscles, the inner and outer thighs, gluteal muscles. If the technique for doing the exercise is correct, the muscles of the arms are also being trained - 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 the muscles, the ankle, knee and hip joints are involved in the exercise. This contributes to their development. This exercise is especially important for people with sedentary work.
3. In addition to the power load squats - this is the aerobic component. This means that during exercise the work of the heart muscle improves, the respiratory system is strengthened.
4. Squats are a quick way to improve blood circulation - to disperse the blood through the body.
5. No weight loss is complete without squats. The fact is that squats not only form beautiful legs, but also burn fat locally - from the breeches and inner thighs. This is especially true for women who are overweight in the lower part of the body.
6. Regularly doing squats, you can achieve a flat tummy, as during the execution of this exercise, the abdominal muscles are involved. A strengthening of the back muscles inevitably leads to a beautiful and smooth posture.

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

How to squat

So, to perform squats you need handy clothes and shoes. To perform this exercise, you will not need to go to the gym - this can be done at home, even during breaks while watching your favorite series. So let's get started.

1. Stand straight, feet shoulder-width apart, hands on a belt.
2. On the inhale, you need to crouch half or full, while the hands need to bring forward. Do not clasp your 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 the squat the body is under serious strain, which the unprepared body simply cannot cope with.
4. After the squat on the exhale, return to the starting position.
5. If you are doing incomplete squats, make sure that during the squat between the calf and thigh a right angle is formed. In this case, you need to pull the pelvis back a little.
6. When doing squats, you have to strain the abdominal muscles 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 neck to the waist should be a straight line.
8. Knees should remain in place, they can not be rotated to the side. They should be directed forward.
9. The heels during squats should be on the floor, they should not be raised.
10. Breathing should be smooth, measured. Do not hold inhale or exit - adequate oxygen supply helps muscles burn fat.

Even the most advanced and fashionable fitness programs cannot do without classic squats, which affect the entire muscle group.

Weight squats

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

Warm up before performing such squats. It can be done in the following form - make shallow squats with jumping - 10-15 times. After that you need 5-10 minutes to run. This will warm up the muscles of the buttocks and legs.

After warming up, stand up straight, feet on the width of the pelvis, take a firm support.Socks turned slightly to the side. Back straight, look slightly up Beginners can do squats with an empty neck, dumbbells or weights. If you are doing an exercise with dumbbells or a weight, you need to take the weight in your hands, holding in the bent arms in front of the chest. If the exercise is performed with a neck or barbell, you need to stand near the rack and take the weight. It is very good if there is a person next to you who will give you weight and will insure you during the exercise. This is especially true with a large weight weighting.

To rod or neck tightly lay on the shoulders, you need to slightly raise the head and turn the shoulders forward. This will allow you to keep your back level. You can not look away to the side or down. It is important to retract the buttocks during a squat. Watch your breath - inhale when lowering the body and exhale when returning to the starting position. It is very important to keep track of your knees - they must remain in place or diverge to the side. Directing your knees while sitting inside is a blunder.

Weighting squats are a great exercise for all girls. It is ideal for thin girls who want to build up a bit of bumpy volume.Exercise is great and full of ladies - with the right technique to perform the exercise consumes a huge amount of calories. If you want to build muscle - squats should be with a lot of weight, focus not on the number of repetitions, but on the weight of the weighting agent. If weight loss is a priority, there should be a lot of repetition and low weight approaches.

Types of squats

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

1. When performing this exercise, the legs should be wide apart. The stop lines should form a right angle between them. Squat while you need to half. This embodiment of the exercise perfectly works the inner part of the thigh.
2. Feet together, feet almost in contact. Squat incomplete. Such squats qualitatively work on the outer part of the thigh and buttocks.
3. The legs are crossed, we descend to half - the leg should form a right angle when bent. Emphasis is placed on the front leg, while the rear leg stays on the toe when squatting - the heel of the floor does not touch.This exercise perfectly trains the muscles of the buttocks.
4. Squatting on one leg. This is a rather difficult exercise, the execution of which requires some physical training. Stand up straight, hold the chair or wall with your hand so as not to lose balance. Squat on one leg, the second you need to put forward.
5. The following exercise not only increases the load, but also trains the ability to keep balance. Stand up straight, put one foot on the toe. Sit down to a right angle and stand in that position for a few seconds. Emphasis should be placed on that leg, which stands completely on the floor. Repeat with the second leg.

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

Contraindications

Recently, the cases of authoritative opinions about the dangers of squats. I would like to clarify this issue. To squats benefit, not harm, they must be performed correctly. If you doubt the correctness of the technique of performing the exercise, go to a fitness instructor and at least conduct a few classes under his supervision.He will notice and correct all your mistakes.

In addition to the correct technique, squats have a number of contraindications. Squat can not be people who have problems with the knee. Weight squats are contraindicated for people with spinal diseases. When you squat, you can not use a large weight of adolescents, as this can slow down their growth and deform the spine.

In the presence of any diseases of the musculoskeletal system, after injuries and surgical operations, the ability to perform squats should be agreed with your doctor. Remember that the use of correct squats is huge, but an incorrectly done exercise can cause irreparable harm to the body.

Video: how to perform squats