How To Do Perfect Squats: A Complete Beginners Guide.

Squats.

SQUATS: KING OF LEG EXERCISES

Squats: As it is, look after yourself. Exercise regularly. Regular exercise will guarantee you well.

Today I am writing about a popular and highly effective exercise Squats.

So here we will discuss why Squats is the king of leg exercises.

What is Squats?
The squat is one of the best exercises for the legs. It is true that if you do only cardio, you will lose weight, stay fit, or gain weight. However, this is a compound exercise that works for more than one muscle. The glutes of the feet (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. Moreover, this is such 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 the squat is called full-body exercise.

How to do Squats?

1. Stand up straight first. Shoulders, head straight, hands straight along shoulders. Leave the legs on either side of the hip, with the legs apart. Not too much or too little, spacing to your advantage.

2. Keep the soles of the feet straight forward Or slightly curved on the outside of the body (maximum 30 degrees).

3. And the head will be straight forward, the vision will be in front.

4. Pull the abdomen inwards.

5. The knees will be straight along the soles of the feet.

6. Take a deep breath.

7. Slowly bend the knees forward with the hips and continue to descend towards the floor. Suppose you are going to sit in a chair with your legs apart.

8. At this time the body should be straight at the top, especially the spine (back) should be straight.

9. When going down the knee, go to the front outside the soles of the feet.

10. The body will go down to a maximum of 90:

Make a calculation between the body and the legs. Or the hips and thighs will be parallel to the floor.

11. To maintain body balance, you can place both hands in front of the body along the shoulders outside the body.

12. Now your upper body will lean slightly forward and the hip will lean backward.

13. In this case, multiply 12–16.

14. Now you will feel the stretch from your knees to your hips.

15. Breathing will be normal.

16. Get up again this time. Suppose you are getting up from the chair.

17. Exhale loudly while getting up.

18. 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.

19. For convenience, you can take a chair in the back, but do not sit in the chair.

20. Do not put too much pressure on the knees, the knees should not protrude or lean outwards than the soles of the feet.

21. There will be equal pressure on both legs when going up or down.

22. Both knees will be the same when going up or down.

23. Don’t go too fast, it could be a muscle pool.

24. At the end of the squat, do light stretching for the hamstrings and quadriceps muscles.

This is why Squats called the king of leg exercises.

How many days a week you can do Squats:

i. 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.

ii. Do 10–16 sets of 1–3 sets or as per the advice of the fitness trainer and do as you need.

iii. Set at least 3 to get the best results.

Caution:
1. The knees will be along the soles of the feet, and twisting the knees in the opposite direction can cause injury.

2. In the squat position, the hip should not go below the knee or the knee should bend down.

3. The knee should never go behind the foot.

4. The body (or spine) will always be straight.

5. The soles of the feet should not be above the floor. The heels should be on the floor.

6. Do each exercise considering your fitness level, age, physical problems (eg: knee problems, back pain, overweight), etc.

7. First, lower as much as you can Don’t go for less than your full potential.

8. Follow the advice of a fitness trainer or doctor before starting any new exercise.

9. When going up and down, make sure that the balance of the body is right.

10. Make sure your exercise is correct If you do not exercise properly, the muscles may pool and the exercise will not work.

11. Before squatting, you must warm up your body well.

12. When squatting, keep an eye on whether the exercise is going well or not

Benefits of Squats?

1. 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.

2. This exercise uses the knee, increases knee strength, and reduces knee pain.

3. It is a whole-body exercise and increases the strength or fitness of the whole body.

4. It shapes the muscles, inner and outer thighs, quads, hamstrings, calves, abs, and buttocks — all these shapes are beautiful.

5. Increases the strength of the leg muscles.

6. Builds leg muscles: Squats can be done for muscle building or bodybuilding and for powerlifting. It works very fast in building muscle in bodybuilding.

7. Increases body balance.

8. Increases bone strength.

9. Increases bone density and maintains bone density properly.

10. Burns fat.

11. Freehand squats do not require any equipment, so squats are available without machines.

12. Posture fixes.

13. Increases body flexibility.

14. Reduces back pain.

15. 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 is easy to lift something.

16. 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 freehand squats, barbell squats, dumbbell squats, weight machine squats (smith machines, power cages, etc.), jump squats, ball squats, chair squats, etc. Moreover, some of the popular squats are Olympic squats, front squats. Squats, overhead squats, etc.

Here we got to know why Squats is the king of leg exercises.

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.

Tips to avoid injury:

Group knee problems can be a great deal of stress and strain on the knee even for any history. You can change that pressure by changing the position of your legs. Using a wide position reduces the pressure on the Posterior Cruciate Ligament (PCL) of the knee. A narrow position significantly increases the pressure. The angle of the foot (hose or toe straight forward), however, does not affect the pressure on the knee. There is no evidence that the Anterior Cruciate Ligament (ACL) of the knee produces excessive force.

Twenty-five percent of all squatting injuries occur before or after the actual lift; Either moving in position or returning the weight of the shelf. Make sure you have capable spotters at all times.

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