Squat Tutorials And The Most Standard Advanced Variations

Mention the exercises to help develop the third round as quickly as possible. Surely many people think of Squat right next to training sessions with a treadmill or exercise bike. And also a lot of people think this movement is simple. You just need to sit down and stand up. This is also the reason why the rate of mistakes when practicing this pose for beginners is more than 90%. For that reason, in today’s article, we will introduce the best way to do this exercise.

The squat technique for beginners

To do this exercise correctly, there are a few things to keep in mind throughout the exercise:

  1. Back always straight, eyes straight.

  2. The chest is enlarged, the shoulders are wide, and the belly is squeezed.

  3. Knees open to the sides.

  4. When you sit down, push your hips and butt back.

  5. Put the focus on your heels, slightly lifting your toes off the ground.

  6. When standing up, tighten your glutes and lift your buttocks.

Also, don’t forget to breathe throughout the exercise. Breathing properly will help you stay strong. Thanks to that, you can improve the exercise efficiency. So when you squat down, take a deep breath in through your nose. When you lift yourself back up with your buttocks, exhale through your mouth.

Squat the most standard way

Squats are a great move and require the practitioner to use most of the muscles and joints such as the hip and knee joints. Therefore, let’s refer to the following instructions on how to perform the most basic posture.

Stand up straight with your feet shoulder-width apart. Toes facing out. Hands interlocked and placed in front of chest. Squeeze your stomach tight and chest open, puffing your chest forward. The shoulders extend to the sides.

Slowly squat down, while pushing your hips and butt back. But the back is still straight, absolutely do not bend it back. Lower yourself until thighs are parallel to the floor, stop. Be careful not to let the knee go beyond the toes. Hold this position for 1 second to increase exercise efficiency.

Squeeze glutes and push back upright. When standing up, you squeeze your buttocks to continue to squeeze your glutes, not when you stand up.

In addition to sitting with your feet equally wide, you can place your feet parallel to each other and only one toe apart. This is called the Small Foot Squat. Or keep your feet open to allow shoulder-width apart, with toes facing out. This exercise is called the Sumo Squat.

After practicing the correct basic posture, you should use more dumbbells to increase the effectiveness of the exercise. You can hold more weights in front of your chest or place them on your shoulders. Exercises with extra weight always help muscles activate at a higher level. As a result, you will reach your goals faster.

Five steps to reduce belly fat are supported by science

According to science, you do not need a long diet or exercise a lot to lose belly fat.

Losing belly fat is the most obvious result of weight loss. However, there is often too much hype about the effects of a particular weight-loss method like dieting or some serious form of exercise over the long term.

In fact, scientists have shown that the actual weight loss methods are much simpler. Here are 5 steps supported by the scientists.

Increase metabolic rate

A fast metabolic rate will help you burn fat faster and more efficiently. Therefore, increasing the metabolic rate in the body is the key to burning belly fat fast.

This is the most basic step to speed up belly fat loss. Applying a combination of the following methods is considered the key to speed up metabolism in the body.

Prioritizing a reduced starch diet

Losing carbs, not starches, is the safest and longest way to lose weight. When cutting back on carbs, increase your protein intake with fiber-rich vegetables to maintain the right energy levels for exercise.

Increasing vigorous exercise

Instead of long-term low-intensity exercise with a slow fat burning rate, you should increase and boost your body’s fat-burning ability by doing more vigorous exercise.

You can do the heavy lifting in the room, doing high-intensity HIIT exercises. This will both burn energy quickly while boosting the body’s metabolic rate after exercise.

Stress management

Stress is considered one of the leading causes of belly fat storage. This is because when stressed, the body produces more cortisol for relief. However, high levels of Cortisol will also release more insulin, leading to a feeling of hunger later on.

Getting enough sleep

Many studies have shown that lack of sleep is directly related to weight gain. Therefore, getting enough sleep is the easiest way for you to promote safe belly fat loss.

The secret to having a beautiful body for women

Beautiful body

The standard of a beautiful human body has always changed over time. Therefore, beauty is also a trend for many people to aim for. There are times when people prefer a slim body or a pear-shaped body. But until the end, everyone wants to pursue a well-balanced physique, suitable for the body. Because we humans all have different locations and different shapes. Knowing how to coordinate your weight so as not to gain weight or obesity is essential. The secret to having good shape will have to have a balance between weight and height. If a short person has the same weight as a tall figure. You may look overweight. But a tall body with the same weight as a short figure can be perceived as being too thin. Maintain a reasonable and balanced diet to regulate your weight. Get more insight and understanding of your standard body. Let’s see the tips for having a good body and see what is interesting.

How to have a beautiful body for women

It takes a lot of effort for each individual to get in good shape. Women can refer to a few tips to get a good shape below to apply for themselves.
Eat clean and healthy foods: The first secret to getting fit is eating clean. This is an important step in getting substances into your body. Why do experts always advise us to limit fast foods, fatty foods? Because the nutritional content in these foods is not much. On the contrary, they also contain a lot of harmful fats. When eaten, women can addict to and easily obese. Moreover, it also affects the health and high incidence of disease. One and the disease can mention as blood fat, overweight, diabetes, …

Eat foods that contain a lot of vitamins in fruits and vegetables: Typically carrots, tomatoes, potatoes, broccoli, … From these ingredients we have processed a lot of delicious and filling dishes. nutrition. Transforming dishes with vegetables every day such as making salads, grilled, boiled, fried vegetables, … These dishes are not only easy to eat and also delicious.

Get adequate and punctual rest: Sleep is also one of the keys to having a perfect body. Sleep plays a very important role in maintaining a good body including weight loss. It sounds very easy to do at first, but it’s also hard to become a good habit. As people increasingly use technology devices forget all the time.

Exercise regularly: It is recommended to set aside at least 15-20 minutes a day to exercise sports. Exercises such as jogging or body exercises to keep the body healthy, do not accumulate fat. Burn off excess fat in the body and keep the body toned.

Do cardio: This is an effective way to burn energy to keep in shape. Besides, it also helps the heart rate be healthier.

Should you go to the gym or buy a machine to exercise at home?

How to exercise in the city?

Work and busy lives give you less time to spend in your personal life. Every day you need to work 6 to 8 hours. There will be times when it will be late for work or traffic jam Taking the time to practice more sports, taking care of yourself is very essential. But whether everyone has the conditions to do it.

We know that early morning exercise or evening practice is the best time for the body. But with busy work, you still have to take care of your family, do you have time to practice sports? Not to mention, the city house, leading to not all housing or neighborhoods has conditions, empty spaces to perform sports movements. Therefore, you have two options if you want to exercise, which is to go to the gym and buy the equipment home.

If you go to the gym, you will need additional expenses such as registration fees, additional travel expenses, and more travel time, but the schedule is fixed. And for you to buy tools for home, you can choose some simple tools such as electric bike exercise machines, treadmill, lifting weights, … which means that will spend the most cost intend to buy this machine.

Here are two ways to exercise for those who are not near parks, sports, or do not have practice in the city.

So go to the gym or should you practice at home?

Going to the gym has many benefits such as having a private guide. There are many movements that are modeled and will be done correctly. You can also experience many different gymnastics and sports equipment and machines such as a treadmill, exercise bike, fitness machine, … In addition, today there are many gyms and gyms all over the place. city. This will contribute to creating more advantages for you.

You can easily find gyms near your home, as well as find high-quality rooms. But the downside here is that commuting to the gym and home is costly and time-consuming. Furthermore, the exercises and workout schedule at the gym will be fixed, so you won’t easily change your schedule if something is busy. In addition, the cost of going to the gym is also quite high. You need to buy training courses if you run out of courses you need to buy more, expensive.

For home training machines, you will have to spend a large amount of money on equipment. And the number of tools is not as diverse as the gym. You will have to wonder questions such as whether to buy a treadmill or an exercise bike, which treadmill is good, if there is room for a bodybuilding machine? But one thing is for sure, you will master the time to practice more, maybe wake up early in the morning to practice. This will save you time moving to the gym. Also, family members can use this device. Unlike a gym card, only you can use it.

The idea of whether to go to the gym or buy a machine to exercise at home is up to each person to have their own outlook. Each person in each situation, you will feel that buying a machine is not diverse enough, so you want to go to the gym. Some people think going to the gym is expensive, not as comfortable as doing at home. Therefore, follow your preferences, finance, and time to choose the right practice to improve your health.

The deception of exercises helps ‘slim in 2 weeks’ (part 1)

Experts say that more people are willing to spend an hour watching fitness influencer videos than taking the time to practice themselves.

Fitness influencers are the ones with a large following on social networks. Through sharing information and knowledge in the fields of health and fitness, they can influence the behavior of many people, especially young people.

One way these “net stars” often apply is to post videos on YouTube promising to be in good shape after 35 days of practice. Others show off their sexy bodies on their personal pages to target viewers’ jealousy and make them “click” on the latest practice video.

To avoid being asked about their diet, they also shared about the daily eating plan that has helped them “get toned abs, no fat”.

However, these tips also have downside. Many girls call themselves “influencers” and put on expensive sportswear, boasting millions of subscribers. They publish a series of exercise videos online with headlines that are loved by fitness enthusiasts. Exercises usually take no more than 15 minutes.

The implication of each post, video makes viewers understand that everyone can own “quality” photos, right to post like them. All are “effortless”.

“Lose belly fat in just 2 weeks ”

Chloe Ting is a YouTuber known for many home exercises. Ting currently has 14.1 million subscribers on its YouTube channel. She was the creator of the famous #ChloeTingChallenge hashtag in 2019.

This challenge promises to help participants reach their goals in 2 weeks, thanks to a workout routine of less than 10 minutes a day. This does not require complicated criteria, can be implemented immediately and only needs a ready body.

Ting’s videos have garnered more than 228 million views and have created a popular trend since their launch last August.

When typing #ChloeTingChallenge on a search engine, viewers will be overwhelmed by impressive “before – after” pictures. Most of them are pictures of young girls showing their slim breasts in front of the mirror.

There were times when I needed to apply Voltaren gel to relieve the pain, but in the end I made it. I realized I can do anything, just get really good ”, a challenge participant shared.


Gotze revived its form thanks to yoga

Mario Gotze left Borussia Dortmund in July after his contract ended. He became a free agent before recruited by PSV Eindhoven. In the new club shirt color, the German midfielder played 2 matches, with 2 goals so far.
According to Bild, in the period from July to October, Gotze practiced twice a day and 6 days a week with his personal coach. Former Dortmund player practicing kick-boxing and yoga during his unemployment.

He hired a Korean yoga coach named Cho Young-sun to guide the exercises. On his personal page, the 37-year-old coach regularly posts training photos with Gotze.
The German hero at the 2014 World Cup shared after signing with PSV: “I received many offers in the summer but felt and made the best decision for myself. I feel ready. for a new challenge and confident this will be the right transition for me “.

The 1992 midfielder was not the only player to practice outside football during his unemployment. Before signing with Man Utd, Edinson Cavani also returned to his hometown of Uruguay to attend ballet classes to maintain flexibility along with physical and muscle training.
Last season, Goetze made 21 appearances in all competitions for Dortmund, scoring 3 goals but could not compete with the club’s stars even when tested in many different roles.
After returning from Bayern Munich in 2016, the player constantly faced illness and injury. In 2017, he had diagnosed with Myopathy, a disease that causes muscle atrophy and impaired fitness. A year ago, Goetze even injured the wrist ligament and faced hair loss.

5 upper body exercises create 6 sharp packs like Ronaldo

Despite being 35 years old, superstar Cristiano Ronaldo still owns an extremely impressive body and is admired by millions of people around the world.

In the new photo posted by Ronaldo, the Portuguese star’s body is still very firm with chest and shoulder muscle masses and especially the 6-pack abdomen, although not thick, but very prominent.
Ronaldo’s body was obtained not only by playing football but also the result of hours of hard training at the gym.

In addition to specialized foot exercises for football competitions, the Juventus star also regularly practices the upper body.
Here’s a look at Ronaldo’s upper body workout that you can apply to your existing program.


Quantity: 10 – 15 times
Impact: Chest – abdomen – bucket – front arm

Push the back hand against the seat

Quantity: 20 times
Impact: Back arm


Quantity: 20-30 times
Impact: Chest, hind arms

Turn to hit the ball

Quantity: 15 times
Impact: Abdominal muscles, intercostals

Push the dumbbells over your head

Quantity: 10 times
Impact: Shoulder, legs

Note when exercising
Ronaldo often practice the above exercises in a sequence, then repeat 2 more times. Thus, the training session will consist of three sequences. Between each sequence, the practitioner can rest for 2-3 minutes.
In addition to upper body training, you can refer to Ronaldo’s lower body exercises to add to his training program.

Efficient Fitness exercises achieve the fastest Body Fitness.

Fitness is a fit, a fit. According to the definition in the dictionary, Fitness indicates a person who can be fit, healthy and have a healthy lifestyle. The general meaning of Fitness is a sport that helps people complete their bodies, helps them live healthier and better lives.

When practicing any type of practice, we should learn the right way to avoid wasting time and effort. Here are the most effective Fitness exercises to achieve the fastest body fitness.
Fitness is a fit, a fit. According to the definition in the dictionary, Fitness indicates a person who can be fit, healthy and have a healthy lifestyle. The general meaning of Fitness is a sport that helps people to complete, live healthier and better.

The fastest and most effective Fitness exercises.
Basic training -Core training.
It is a fundamental training element that any trainee who starts to practice Fitness must go through.
These exercises are intended to improve and enhance movement and balance.
On the other hand, it also contributes largely to fat burning and toning the abdomen, back, thighs and hips (central muscle groups).

Cardio training.
A system of exercises aimed at improving and enhancing the cardiovascular and respiratory system, helping the practitioner have a healthy heart.
Cardiovascular exercise helps to push the practitioner’s heart rate up to the appropriate tolerance limit to increase the ability to withstand many high pressures from work and life or avoid breathing problems.
In addition, it is an efficient energy burning method.

Balance training.
This is a key exercise for the following exercises.
Helps increase control of the nervous system to muscle groups.
Exercises that require a combination of core muscle groups (abdomen-waist-back-thighs) with other muscle groups in the body helps to tone and reduce excess fat.
Helps the body improve posture control and keep joints stable in the most optimal way.
This training element also helps the body burn very high energy in a very short time….

Speed, Agility training.
A system of exercises aimed at improving and developing the speed of the whole body or a specific muscle group.
Helping the body become more flexible and agile in order to effectively perform all activities not only in practice but in daily activities.

Flexibility training.
Is a system of exercises aimed at exercising the stretching and resilience of muscle groups.
Helps the body improve its ability to move.
Reduce the risk of injury.
Increases blood circulation to muscle groups.
Improve body circulation.
Soothes back pain and other muscles.


Yoga practice time
The minimum time to properly practice yoga at home is about 15 minutes, which includes warm-up and post-workout relaxation. Under this time the exercise has no effect. Longer exercises also make the muscles ache, best in about 10-15 minutes for one exercise with continuous positions. Practicing yoga in the morning to make muscles gradually supple, yoga in the evening should choose relaxing movements that make the body comfortable after a tiring day.
If you practice in the morning, you should practice breathing before doing the asana. If you practice yoga in the evening, do the exercises first and then breathing after 15 to 30 minutes. If practicing late at night requires instruction, do not salute the sun many times after 8pm.

Entering the training session with an empty stomach
Many experts recommend that you should not eat 2 hours before training. This is fine for the practitioner, but it is best to practice with empty stomach, so morning when you wake up is considered the best time to practice Yoga.

The sick person can still practice yoga, but should be very careful in consultation with coach and doctor
The human body is structured differently, and the intellectual ability and ability to concentrate the will of each person are not the same, so the movements should be instructed separately for each person. For example, the bridge posture is not suitable for people with back pain, cardiovascular disease, low blood pressure, headache.

Therefore, it is very dangerous to practice yoga without the careful guidance of medical or sports professionals. Especially, when you practice Yoga at home, it is necessary to have the guidance and advice of professional instructors to be able to practice Yoga at home properly, to avoid the patient having dangerous problems during the practice.

Restart thoroughly and properly
Warm-up is an indispensable step in the correct practice of yoga at home. There are many people who look down on the warm-up period before practicing without knowing that this stage is very important, especially when practicing Yoga.
Before training, warm up for about 15 minutes with the movements of rotating joints, muscle tension … This process is very necessary to help the muscles relax, gradually adapt to the increased intensity of exercise afterwards, decrease minimum injury encountered while exercising. As the muscles relax, become more pliable and flexible, you will find it easier to perform the difficult asanas. If you do not start, the tendon muscles are not stretched, still hard, the body has not been warmed up, then when you practice muscle, tendon and bone injury is very easy.

Fitness exercises to shrink biceps for women at home

Small biceps exercises by doing push-ups

To do small hand exercises at home, push-ups are probably the most sensible and effective exercise. The push-up action works on the same triceps – a large muscle area that occupies the most of the entire biceps. With this exercise, women just do the push-ups in the usual way and feel the impact on the arm muscles. After a while, your biceps should be much cleaner.
Alternatively, if you find this little biceps familiar and a bit boring, you can try doing some push-ups with a ball. The implementation is very simple, instead of placing your feet on the floor, you will prop your feet up on a large ball and push in the usual way.

Biceps mini exercises with chair

Another compact biceps exercise that has a big impact on the triceps area is with a chair. This exercise is relatively difficult but is particularly effective. To do this, you just need to choose a chair with a moderate height and practice. If you don’t have a chair, you can also be flexible by using the side of the bed as a support. This small hand exercise at home is as follows: You stand with your back facing a chair or the edge of the bed, put your hands on the chair, your fingers facing your body and positioned wider than your shoulders. Slowly lower the body down from the chair as far as possible, then use the force of both hands to lift the body up to the original position. Repeat this movement several times.

Practice small biceps for women with biceps on the floor

One of the most popular biceps exercises is biceps on the floor. This exercise is quite simple but equally effective, especially they are relatively easy to practice. Here’show to do this small biceps exercise: You sit on the floor, your legs bent together on the floor. Hands support back with shoulder-width distance, palms facing inward. When doing this, you use full force in the biceps to lift the hips off the ground, arms straight. Hold this position for about 1 second and then with your hands, lower your body to the original position. Repeat this small hand exercise at home daily for best results.