Exercise

How to Squat Properly?

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Squat is a full body exercise that trains the primary muscles of thighs hips and buttocks, quadriceps femoris muscle hamstrings, and strengthens the bones.

It helps you to burn more calories and is one of the effective exercise to burn your body fat and build more muscles. It also increases the strength and size of your legs and develops core strength.

The contributed muscle while doing squats are gluteus maximus, quads, hamstring, lower back, core and more.

 

Benefits of Doing Squats

  1. Increases the strength and size of the legs as well as developing core strength
  2. Builds more muscle in your entire body
  3. Burns more fat
  4. Improves mobility and balance
  5. Boosts your performance
  6. Improve your circulation
  7. Tone your abs, legs and ass

 

Types of Squats and Ways of Doing it

There are several types in which squats can be performed and each type have a different way when it comes to performing it.

 

Body weight Squats 

  1. Keep your legs slightly wider than your shoulders and  toes should be pointing outwards.
  2. Extend your arms in front of you, so that you have a proper balance.
  3. Keep your core tight and back straight, dropping your hips towards the ground.
  4. Allow your knees to bend forward at the same time, pointing in the same direction as your toes.
  5. Descend as if you sitting to the chair, until your thighs are parallel to the ground. Try to go more deeper without rounding your back.
  6. Straighten your legs and stand by your heels. Do not allow your heels to come up off the ground.

 

Back Squat 

  1. Stand in the rack, loading bar at the back of your shoulder and at the base of your neck. Grip the bar with your palms facing outward
  2. Straighten up so that that bar is solely on you and no longer supported by the rack. Step away from the rack to free up your full range of motion.
  3. Keep your core tight and back straight, dropping your hips towards the ground.
  4. Allow your knees to bend forward at the same time, pointing in the same direction as your toes.
  5. Descend as if you sitting to the chair, until your thighs are parallel to the ground. Try to go more deeper without rounding your back.
  6. Pause for a moment before pressing on your heels and straightening your legs to return to standing.

 

Front Squat 

  1. Begin with the bar racked at chest height. Rest the bar against the front of your shoulder and cross your arms. Your arms should be parallel to the ground and your hand should rest on the top of the bar.
  2. Keep your core tight and back straight, dropping your hips towards the ground.
  3. Allow your knees to bend forward at the same time, pointing in the same direction as your toes.
  4. Lower yourself until your thighs are parallel to the ground. Try to go more deeper without rounding your back.
  5. Pause for a moment before pressing on your heels and straightening your legs to return to standing

 

Over Head Squat 

  1. Keep your legs slightly wider than your shoulders and  toes should be pointing outwards. Hold the bar with the wide, over hand grip.
  2. Snatch the bar over your head and arms extended.
  3. Keep your core tight and back straight, dropping your hips towards the ground.
  4. Lower yourself until your thighs are parallel to the ground.
  5. Straight your legs and return to the starting position.

 

Goblet Squat

  1. Done with dumbbell or kettle bell.
  2. Hold the weight with both your hands and close to your chest with the bent arms. Do not allow the weight to rest against you.
  3. Keep your core tight and back straight, dropping your hips towards the ground.
  4. Lower yourself until your thighs are parallel to the ground.
  5. Straight your legs and return to the starting position.

 

Sumo Squats 

  1. Keep your feet at very wide stance, much wider than your shoulder-width.
  2. Grip the weight with both your hands.
  3. Keep your core tight and back straight.
  4. Press your heels into the ground to stand up.
  5. Dropping your hips towards the ground and back allowing your knees to follow, until weight is on the ground.

 

Squat Jump 

  1. Keep your legs slightly wider than your shoulders and toes should be pointing outwards, arms by your sides.
  2. Push your hips, knees bend and lower yourself until your thighs are parallel to the ground.
  3. Raise your arms until they are parallel to the ground.
  4. Pause for a moment and then jump as high as you can while swinging your arms back toward your sides. Land to the floor and reset.
  5. Continue with these steps and try to do as much as you can.

 

 

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